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Giovedì 7 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Bench press
7 x 4 75%
STAMINA
7 min amrap
6 strict ring dip
6dx/6sx dumbbell hang muscle clean 30/20
CLASS PLUS
Deadlift
1 x 5 70%
1 x 3 75%
1 x 2 80%
1 x 1 85%
1 x 3 75%
1 x 2 80%
1 x 1 90%
WORKOUT OF THE DAY
COMPETITOR
emom 20’:
I: 1 pegboard
II: 20 wall ball
III: 5 deadlift 150/110kg
IV: 20 box jump over
V: rest
CLASS
STRENGTH
8 min emom
2-3 weighted chin up
SKILL
8 min emom
2-3 chest to bar / pull up progression
CONDITIONING
16 min amrap
3+3 chest to bar M / 1+1 chest to bar W
5+5 push up
16 dumbbell push jerk 25/15
EXTRA
MOBILITY
AEROBIC POWER
6 min emom
odd: max effort bike erg
even: max effort row
276 visualizzazioni
Rope climb legless al posto della peg board