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Venerdì 19 Settembre 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
Clean Pull + Hang Clean + Squat Clean + Jerk
3x1+1+1+1 3xEB
2x50% 2x60% 2x70% 2x73%
Low Hang Squat Clean
4x3 78%
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
Press
1 x 10 55%
1 x 8 65%
1 x 6 70%
1 x 4 75%
1 x 10 65%
1 x 8 70%
1 x 6 75%
1 x 4 80%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Beginner – Clean & Jerk
2 Hang Squat Clean + 2 FS + Tall Jerk
3xEB 2x50%
Squat Clean + Pause FS + Jerk
4x1+1+1 2x65% 2x70% 2x73%
Clean Pull 3 stops
4x3 88%
Advance – Clean & Jerk
Clean Pull + Hang Clean + Squat Clean + Jerk
3x1+1+1+1 3xEB
2x50% 2x60% 2x70% 2x73%
Low Hang Squat Clean
4x3 78%
Clean Pull 3 stops
4x3 95%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
18 hang power snatch 40/30
18 pull up
15 hang power snatch 40/30
15 pull up
1 min rest
12 power snatch 60/40
12 bar muscle up
9 power snatch 60/40
9 bar muscle up
1 min rest
6 snatch 70/50
6 ring muscle up
3 snatch 70/50
3 ring muscle up
STRENGTH
Clean Pull 3 stops
4x3 95%
CLASS (c2)
STRENGTH & GYMNASTIC
10 min emom
odd: 5 deadlift tng 70-75%
even: max ring dip
CONDITIONING
9 min amrap
5 burpee
10 deadlift 80/55
25 double under
💃🏼
Stefy 5 sc
Marti 7+12 special
Bizia 5 rx
Marta 5 sc
Ale 5+3 sc
Simo 3+27 rx
Andrea 4 sc
Ale 5+3 sc
Ferri 5+30 rx
Elisa 5+15 rx
Eli 6+7 rx
Debora 6+12 #30
Serena 6+3 rx
Vale 3+22 #20
Vero 4 sc
Mari 9+12 rx
Martina 4+1 #20
Vale 6+10 #45
Giulia 5+14 #35
Giuli 4+11 #30
Ross 4+4 #50
Fede 5+6 Rx
Franci 6+15 Rx
Rosa 6 #25
🕺🏼
Ponz 5+5 rx
Fede 5+12 rx
Ale DV 4+4 sc
Sguino 5+5 Rx
Claudio 3+15 sc
Luca 3+35 sc
Ste 5 sc
Gabri 5+5 sc
Luca 5+2 sc
Med 9 sc
Gianlu 5+5 sc
Ago 5+2 sc
Dr vollono 4+9 sc
Ciccio 7+15 rx
Prandi 4 rx
Frank 5 sc
Fabio 5+22 sc
Edo 6+5 sc
Chri 6+5 sc
Guido 5+9 rx
Pietro 6+11 sc
Brian 5+15 sc
Mauro 6+3 sc
Ema 4+15 rx
Mirko 5+5 #60
Brani 9 RX
Simo 5+18 rx
Ale 5+30 #60
Luigi 6+15 rx
Luca 5+2 #70
Davide 5+1 rx
Lori 6+5 Rx
Giuse 5+6 #70
Andre M 6+35 #60
Andre 5+3 #80
Mattia 9 RX
Lele 7 #80
Zampa 6+2 #70
Andro boh
Fabio 5+15 Rx