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Giovedì 7 Settembre 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC WEIGHTLIFTING
In 10 min
trovare 3rm di jerk da terra
afap
5 round
5-4-3-2-1 squat clean 85%
1 peg board
CLASS PLUS
Snatch pull stop 1” below 1”above knee
4 x 4 110% snatch
WORKOUT OF THE DAY
COMPETITOR
For time:
30 ghd sit up
50 cal air bike
50 shoulder to overhead 60-40kg
25 cal air bike
25 shoulder to overhead 60-40kg
30 ghd sit up
CLASS
STRENGTH
12 min emom
odd: 3 squat snatch, buffer 1
even: 3-5 strict chest to bar / strict pull up
SKILL
12 min emom
odd: 2 power snatch + 2 hang squat snatch (tech weight)
even: 3-5 pull up progression
CONDITIONING
10 min amrap
3 snatch 60/40
2+2 chest to bar pull up M / 2+2 pull up W
EXTRA
MOBILITY
BODY ARMOR
5 superset
6 lateral dumbbell raise
6 front dumbbell raise
1 min rest
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13:30 Rx