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Giovedì 23 Novembre 2023
PROGRAM
PRE SEASON
WEIGTHLIFTING
2 paused squat snatch
5 x max tecnico
STRENGTH PROGRAM
Bench press
6 x 5 65%
CLASS PLUS
wall facing hspu
6 x 3-5
WORKOUT OF THE DAY
COMPETITOR
amrap 4’ x 3 set
9 kb swing 32/24 kg
9 box jump 60/50cm
9 hand release push up
rest 1’ tra ogni set, ad ogni set si riparte sempre dall'inizio del round.
Lo score è la somma di tutte le ripetizioni.
CLASS
STRENGTH/SKILL
8 min emom
work on...
ring/bar muscle up
strict/kipping/butterfly pull up/chest to bar
CONDITIONING
For time
Elite
11-9-7-5 bar muscle up
11-9-7-5 squat clean 60/40
Rx
22-18-14-10 chest to bar (M) / pull up (W)
11-9-7-5 squat clean 60/40
Scaled
15-13-11-9 pull up
15-13-11-9 squat clean
time cap 16 min
EXTRA
MOBILITY
AEROBIC CAPACITY
8round
2 min on, 2 min off
bike erg
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