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Giovedì 11 Gennaio 2024
PROGRAM
PRE SEASON
STAMINA
Push Press
Test: Trova un 20rm tecnico
SKILLS
one arm kb overhead squat (max weight)
8/8 x 5
CLASS PLUS
Push press
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 3 85%
1 x 5 80%
1 x 7 75%
WORKOUT OF THE DAY
COMPETITOR
team wod (I go you go)
amrap 30’:
30 hang power snatch
30 chest to bar
30 hang power clean
30 toes to bar
60/50 cal air bike
Rx: 50/35kg
CLASS
CONDITIONING
Tabata
air bike
3 min rest
Tabata
devil press 2x15/2x10
3 min rest
Tabata
box jump over
3 min rest
Tabata
burpee over the bar (empty barbell)
Score: somma di tutte le rep e cal
EXTRA
MOBILITY
AEROBIC POWER
For time:
800m run con vest da 10/5 kg
2 min rest
800m run senza vest
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3rnd + 127 with Mike