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Mercoledì 22 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Deficit 4cm deadlift
1 x 7 50%
1 x 5 60%
1 x 5 65%
4 x 5 RPE 8,5
WEIGHTLIFTING
Power jerk (tecnico) stop 1” dip/catch
5 x 3 60-70%
CLASS PLUS
Power jerk (tecnico) stop 1” dip/catch
5 x 3 60-70%
WORKOUT OF THE DAY
COMPETITOR
Amrap 12’:
6 power clean 90/60 kg
6 ring muscle up
80 double under
CLASS
STRENGTH A
In 15 min
find 1RM back squat
STRENGTH B
In 15 min
find 5RM back squat
SKILL
In 15 min
8 x 5 front squat 3" stop in bottom
CONDITIONING
7 min amrap
6 kettlebell front rack box step over
15 kettlebell swing
Rx: 24/16
ENDURANCE
every 4 min x 7
20 hang dumbbell snatch 20/15
20 front rack dumbbell lunge 20/15
200m run
EXTRA
MOBILITY
BODY ARMOR
4 superset
8 Pendlay row
8 banded pulldown
RPE 9
325 visualizzazioni
3 + 62 rx