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Venerdì 12 Settembre 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean Pull + Hang Clean + Squat Clean + Jerk
3x1+1+1+1
3xEB
2x50%
2x60%
2x70%
2x73%
Low Hang Squat Clean
4x3 78%
Clean Pull 3 stop
4x3 95%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Not for time:
5 round, carico a salire
turkish get up
5dx/5sx
4dx/4sx
3dx/3sx
2dx/2sx
1dx/1sx
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Beginner - Clean & Jerk
2 Hang Squat Clean + 2 FS + Tall Jerk
3xEB 2x50%
Squat Clean + Pause FS + Jerk
4x1+1+1
2x65%
2x70%
2x73%
Clean Pull 3 stop
4x3 88%
Advance – Clean & Jerk
Clean Pull + Hang Clean + Squat Clean + Jerk
3x1+1+1+1
3xEB
2x50%
2x60%
2x70%
2x73%
Low Hang Squat Clean
4x3 78%
Clean Pull 3 stop
4x3 95%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING: Redo 10/02/25
6 min amrap
3 power clean
5 bar muscle up
Elite: 90/60
Rx: 80/55
Riferimento:
STAMINA & CONDITIONING
15 min emom, for quality
max strict pull up
max box step up 70/60cm 2x22,5/2x15
15/12 cal ski erg
CLASS (c2)
STRENGTH
In 16 min
back squat
8-8-6-6-4-4-2-2 ripetizioni, carico a salire
SKILL
In 16 min
back squat
2 x 8
6 x 6
CONDITIONING
Death by kettlebell hang squat clean
emom
2+2 kettlebell hang clean 24/16
Time cap: 10 min
...4+3 elite