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Mercoledì 24 Gennaio 2024
PROGRAM
PRE SEASON
STAMINA
every 3 min x 4
15 front squat at 95% 20rm
then active rest at rower
SPORT SPECIFIC WORK
For time:
3 round
15 strict hand stand push up
20 ghd sit up
CLASS PLUS
Back squat
1 x 6 60%
1 x 6 70%
1 x 4 75%
1 x 2 80%
1 x 2 85%
Find 2RM tecnico
WORKOUT OF THE DAY
COMPETITOR
For time:
15-12-9 ripetizioni di:
ring muscle up
squat snatch 42,5/30kg
rest 1’
12-9-6 ripetizioni di:
bar muscle up
thruster 42,5/30kg
CLASS
STRENGTH
In 12 min
find 2rm deadlift (no tng)
CONDITIONING
12 min amrap
8 toes to bar
10 box jump
12 push up
ENDURANCE
30 min amrap
15 v-up
15 burpee
15/12 cal bike
EXTRA
MOBILITY
GYMNASTIC
10' practice
handstand walk / handstand pirouette
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17’50”