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Giovedì 18 Gennaio 2024
PROGRAM
PRE SEASON
STAMINA
Deadlift
every 3 min x 5
10 deadlift at 100% 20rm
then active rest at bike
Push Press
every 3 min x 5
10 push press at 100% 20rm
then active rest at ski erg
CLASS PLUS
4 x 3 deadlift 75%
1 min rest
4 x 1 deadlift 85%
1 min rest
2 x 5 deadlift 65%
1 min rest
WORKOUT OF THE DAY
COMPETITOR
amrap 15’:
9 deadlift 110/75kg
18 toes to bar
9 burpee box jump over
18 ring dip
CLASS
STRENGTH
In 12 min
2 x 6 push press (ramping)
4 x 4 push press (buffer 1)
SKILL
In 12 min
8 x 2 push press + 4 push jerk
CONDITIONING
For time:
6 round
10 shoulder to overhead 50/35
12 box jump over
EXTRA
MOBILITY
SKILLS
5 round
10" on 20" off
plio lateral box jump over
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