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Mercoledì 27 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Deadlift
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 4 75%
1 x 4 80%
Find 4RM
GYMNASTIC
Weighted dip
2 x 7
2 x 5
2 x 3
2 x 1
CLASS PLUS
Deadlift
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 4 75%
1 x 4 80%
Find 4RM
STEELMAN PREP.
5 round
30” on 1’30” off
Sandbag shouldering 49kg
7’ emom
1 sandbag over 100kg
Weighted dip
2 x 7
2 x 5
2 x 3
2 x 1
MILANO THROWDOWN PREP.
10' amrap
15 deadlift 100/70
10 ring dip
AEROBIC CAPACITY
lavorare con la versione lunga...
5 round, provare ad avvicinarsi il più possibile ai target prestabiliti
2' 1000/800m bike erg
2' 500/400m row
2' 400m run
2' rest
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: Dumbbell DT
For time:
5 round
12 deadlift
9 hang power clean
6 jerk
Dumbbell 2x25/2x17,5
AEROBIC CAPACITY
4 round
2' max m bike erg
2' 400m run
2' rest
CLASS
CONDITIONING
team wod
25 min amrap
team x2/x3*, I go you go
7/9 power snatch 60/40
15/19 ring dip
60 double under
800m/1000m row
*nei team da 3 I double under e i metri row possono essere eseguiti in contemporanea con cambi liberi
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
30' di accumulo skill
2-3 ring/bar muscle up / propedeutiche
6m handstand walk con rampa / propedeutiche
30 crossover / 10 double crossover / lavoro su double under
DT 5'48" @17.5