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Venerdì 12 Gennaio 2024
PROGRAM
PRE SEASON
STAMINA
Deadlift
Test: Trova un 20rm tecnico
GYMNASTIC (post workout)
10 min emom
odd: max ghd sit up
even: 12 pistol squat (lavora sulla velocità)
CLASS PLUS
Strict ring dip
6 x 3 (usare sovraccarico se necessario)
WORKOUT OF THE DAY
COMPETITOR
For time:
8 round
1 deadlift 180/130kg
2 strict muscle up
3 burpee over the wall 100cm
4 strict deficit handstand push up (bumper 20/10kg)
CLASS
GYMNASTIC
emom 8'
4-6 strict toes to bar
CONDITIONING
amrap 15'
5 front squat 70/50
10 handstand push up
15 sit up
ENDURANCE
30 min amrap
1 wall climb
5 burpee
10 air squat
20 mountain climber
EXTRA
MOBILITY
AEROBIC CAPACITY
5 km row, easy peace
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