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Venerdì 9 Giugno 2023
PROGRAM
PRE SEASON
STRENGTH
Snatch pull stop 1”above knee
3 x 3 90% snatch
Snatch pull
3 x 3 100%
Back squat
find 10 rm,
con lo stesso carico eseguire altri 2 set a cedimento
CLASS PLUS
Split/power jerk
4-4-3-3-2-2, carico a salire
WORKOUT OF THE DAY
COMPETITOR
For time:
1500 m row
5 pegboard
45 m handstand walk (blocchi da 5m)
10 rope climb
200m farmer walk 2x32/2x24kg
CLASS
STRENGTH
8 min emom
Rx 4-6 top half toes to bar / strict toes to bar / strict half toes to bar
Scaled 4-6 toes to bar
CONDITIONING
13 min amrap
10 sumo deadlift high pull 40/30
3+3 toes to bar [hollow v-up]
3+3 ring dip [heavy push up]
ENDURANCE
27 min amrap
15 sumo deadlift high pull 24/16
15 sit up
15 push up
30 sec rest
EXTRA
MOBILITY
AEROBIC CPACITY
300 visualizzazioni
24’30 (5x half peagbord)