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Lunedì 12 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
bent over row
5 x 8-6, buffer 0
10’ emom
odd: max kettlebell sumo row 2x16/2x12
even: max ub med ball strict knee to chest
CLASS PLUS
Back squat
1 x 6 50%
1 x 4 60%
1 x 4 70%
1 x 4 80%
Find 4RM tecnico
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time:
3 round
25 chest to bar
50 sit up
Time cap: 10 min
CONDITIONING (score B)
3 round (13 min)
1 min on, 30 sec off
max cal ski erg
max cal bike erg
max cal row
BODY ARMOR
5 round
15-12 reverse V-fly
10-8 zottman curl (eccentrica controllata)
1'30” rest
CLASS
STRENGTH
In 12 min
Find 1 rm:
1 cluster + 2 jerk
SKILL
In 12 min
10 round
1 deadlift
1 hang high pull
1 power clean
1 push press
1 jerk
CONDITIONING
9 min amrap
2+2 clean and jerk 70/50
5 burpee
21 double under
ENDURANCE
30 min amrap
5 db clean and jerk dx 22,5/15
5 db clean and jerk sx 22,5/15
15 burpee
60 double under
A 9.48 pull up B 168