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Giovedì 22 Giugno 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC GYMNASTIC
For time:
30-24-18m handstand walk
15-12-9 bar muscle up
1 min di rest ad ogni round
CLASS PLUS
4 round
1 min on 2 min off
gymnastic complex:
2 pull up + 1 muscle up [1 chest to bar]
WORKOUT OF THE DAY
COMPETITOR
amrap 15’:
400 m run
30 kb swing 32/24kg
20 toes to bar
1 pegboard
CLASS
STRENGTH
15 min to find an heavy set of this complex
1 power snatch
1 hang squat snatch
SKILL
In 15 min
4x
2 high pull
2 hang power snatch
2 overhead squat
4x
2 high pull
2 hang squat snatch
2 overhead squat
CONDITIONING
8 min emom
odd: 4 burpee over the bar (lateral) + max hang power snatch
even: 4 burpee over the bar (lateral) + max overhead squat
EXTRA
MOBILITY
AEROBIC CAPACITY
30 min emom
15/12 cal ski erg
practice crossover / double crossover
rest
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2rd + qualche metro (half pegboard)