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Venerdì 5 Aprile 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & jerk
1 muscle clean 2 tall clean 3 tall jerk
3 x eb
1 power clean 3 jerk
2 x 60%
emom 3’
1 power clean 3 jerk 65%
no rest
emom 3’
1 power clean 3 jerk 70%
no rest
emom 3’
1 power clean 2 jerk 75%
no rest
emom 3’
1 power clean 2 jerk 80%
1 power clean 2 low hang squat clean 1 front squat
1 x 50%
1 x 60%
1 x 70%
2 x 75%
clean pull
4 x 3 100%
CLASS PLUS
10' emom
1-4 bar muscle up
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
Parte A
7 min amrap
barbell complex:
2 power clean + 2 hang squat clean + 2 jerk
Elite: 80/55
Rx: 70/50
5' rest
Parte B
5 min amrap
25/20 cal air bike
20 bar facing burpee
CLASS
CONDITIONING
team wod
23 min amrap
x2, I go you go
50 cal air bike
50 handstand push up
50 cal row
50 deadlift 80/55
x3 I go you go
30 cal row + 30 cal air bike
60 handstand push up
30 cal row + 30 cal air bike
60 deadlift 80/55
Nei team da 3 le calorie agli ergometri possono essere accumulate simultaneamente
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Clean & jerk
1 muscle clean 2 tall clean 3 tall jerk
3 x eb
1 power clean 3 jerk
2 x 60%
emom 3’
1 power clean 3 jerk 65%
no rest
emom 3’
1 power clean 3 jerk 70%
no rest
emom 3’
1 power clean 2 jerk 75%
no rest
emom 3’
1 power clean 2 jerk 80%
1 power clean 2 low hang squat clean 1 front squat
1 x 50%
1 x 60%
1 x 70%
2 x 75%
clean pull
4 x 3 100%