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Venerdì 2 Febbraio 2024
PROGRAM
PRE SEASON
STAMINA
Front Squat
every 3' x 3
20 front squat at 90% 20rm
then active rest at row
GYMNASTIC
Accumulare 10 ripetizioni di pegboard, recupero libero
CLASS PLUS
Back Squat
1 x 7 50%
1 x 5 65%
5 x 5 75%
WORKOUT OF THE DAY
COMPETITOR
emom 20’:
I: 12 deadlift 100kg
II: 15 box jump over
III: max skierg
IV: rest
CLASS
GYMNASTIC & SKILLS
12' emom
odd: 2/3 ring/bar muscle up [propedeutiche]
even: double crossover / crossover / double under practice
CONDITIONING
10' amrap
30 burpee plate jump 20kg
30 air squat
30 crossover [60 single under]
EXTRA
MOBILITY
GYMNASTIC
6' emom
6-8 strict toes to bar
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