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Sabato 23 Luglio 2022
PROGRAMS
PRE SEASON
Back squat
1 x 5 50%
1 x 5 60%
1 x 5 70%
1 x 5 75%
1 x 3 80%
4 x 3 83%
1 x 10 50%
Box jump max height
4 x 2
IN SEASON
Back squat
1 x 5 50%
1 x 5 60%
1 x 5 70%
1 x 5 75%
1 x 3 80%
4 x 3 83%
1 x 10 50%
Box jump max height
4 x 2
WORKOUT OF THE DAY
COMPETITOR
ROGUE INVITATIONAL 2021 Event 3: Echo Burner
For time
20 thruster 50/35
40/32 Cal air bike
20 thruster 50/35
CLASS
STRENGTH
7 min emom
1 squat snatch 75-80%
SKILL
7 min emom
2 power snatch into squat
CONDITIONING
30 toes to bar
30 overhead squat 40/30
20 toes to bar
20 overhead squat 50/35
10 toes to bar
10 overhead squat 60/40
time cap: 12 min
EXTRA
MOBILITY
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