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Mercoledì 10 Aprile 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
hang squat clean
1 x 4 50%
1 x 3 60%
1 x 2 70%
1 x 2 75%
1 x 2 80%
find 2RM
STRENGTH
Front squat
1 x 4 75%
1 x 4 80%
3 x 2 85%
CLASS PLUS
WORKOUT OF THE DAY
COMPETITOR
SPECIFIC CONDITIONING
4' amrap
burpee over the bar
6' rest
4' amrap
cal air bike
Due score separati
MIDLINE
10' emom
50" Copenaghen plank
odd: dx
even: sx
CLASS
STRENGTH
18' emom
A - 4-4-3-3-2-2 power snatch
B - amrap ring dip (strict / kipping / box)
C - rest
CONDITIONING
4' amrap
burpee over the bar
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
Opzione A (per chi si allena giovedì)
20' lavoro tecnico su handstand walk / freestanding
every 1'30" x 6
4-8 ring dip (strict/kipping)
Opzione B (per chi non si allena giovedì)
every 2' x 8
1-4 muscle up
every 2' x 6
4-6 strict toes to bar
every 2' x 6
max ub toes to bar
75 bps - bici 0