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Venerdì 10 Marzo 2023
PROGRAM
OFF SEASON
Back squat (senza stop) Arriva a 1x RPE8 -15% 3x3s Arriva nuovamente a 1x RPE8
Deadlift
1 x 9 60%
1 x 4 65% 1 x 9 65%
1 x 6 65%
1 x Max rep tecnico 75% (esaurimento tecnico)
Deadlift 3130 tempo (3” a scendere 3” a salire) 4 x 2 70%
3 round
2 min on, 1 min off
amrap ring muscle up
PRE SEASON
Deadlift
1 x 9 60%
1 x 4 65%
1 x 9 65%
1 x 6 65%
1 x Max rep tecnico 75% (esaurimento tecnico)
Deadlift 3130 tempo (3” a scendere 3” a salire)
4 x 2 70%
5 round (for quality)
50% max ub bar muscle up
10 pistol squat
CLASS PLUS
10 min
handstand walk practice
WORKOUT OF THE DAY
COMPETITOR
Every 3’ x 6:
10 cal bike
6 jerk
10 cal bike
Elite: 90/60kg
Rx: 80/55kg
CLASS
BODY ARMOR
10 min emom
odd: 6-8 slow banded pull down
even: 8-10 reverse snow angel 2x2,5/2x1,25
CONDITIONING
15 min amrap
40 american swing 24/16
40 push up
40 med ball sit up
ENDURANCE
30 min amrap
400m run
20 american swing 24/16
20 push up
20 med ball sit up
EXTRA
AEROBIC POWER
5km run (medium pace)
MOBILITY