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Lunedì 29 Aprile 2024
PROGRAM
PRE SEASON
STRENGTH
Deadlift stop 1” below knee
1 x 4 50%
1 x 4 60%
2 x 2 70%
Deadlift
emom 4’ - 3 deadlift 75%
emom 4’ - 2 deadlift 80%
emom 2’ - 1 deadlift 85%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Deadlift
emom 4’ - 3 deadlift 75%
emom 4’ - 2 deadlift 80%
emom 2’ - 1 deadlift 85%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
For time:
800m run
48/36 cal air bike
600m run
36/27 cal air bike
400m run
24/18 cal air bike
200m run
12/9 cal air bike
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
For time:
800m run
20 jerk 60/40
600m run
15 jerk 70/50
400m run
10 jerk 80/55
200m run
5 jerk 90/60
BODY ARMOR
8' emom
A - 8/8 Single arm row (appoggio su panca)
B - 8 banded pulldown
CLASS
STRENGTH
In 12'
5-4-3-2-1-1-1 (carico a salire)
squat clean
SKILL
In 12'
6 x 5 squat clean
CONDITIONING
9 min amrap
3+3 dumbbell burpee box step over 25/15
9 hang power clean 50/35
20:20 aerobic capacity