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Mercoledì 6 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 70%
4 x 6 75%
Floating romanian deadlift
3 x 8 65%
CLASS PLUS
5 superset
4 double kb press + max ub kb push press
1 min rest
WORKOUT OF THE DAY
COMPETITOR
GYMNASTIC CONDITIONING
15 min amrap, no score
max ub ring dip
max ub toes to bar
1 min rest
CONDITIONING
For time:
5 km row
CLASS
GYMNASTIC CONDITIONING
15 min amrap, for quality
4 ring dip / parallel dip / box dip
6 toes to bar
CONDITIONING
7 min amrap
21-18-15-12…
burpee
med ball push up
med ball sit up
Time cap: 7 min
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
Parte 1:
Un lavoro a scelta tra
A) Lavoro tecnico su ring dip e toes to bar
B) muscle up
Parte 2:
eccentric chin up + handstand walk
10 round (for quality)
3 eccentric chin up, rallentare la fase eccentrica il più possibile
30-40" di lavoro tecnico su handstand walk
18’42”