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Venerdì 1 Luglio 2022
PROGRAMS
PRE SEASON
Deadlift
1 x 6 70%
1 x 5 75%
1 x 4 80%
1 x 3 85%
2 x 2 90%
1 x 3 85%
1 x 4 80%
1 x 5 75%
1 x 6 70%
Clean pull
3 x 3 100% clean
10 min to work on low ring hspu
IN SEASON
10 round , con vest 10/5
2 deadlift 70-75%
6 strict hspu
1 min rest
10 min to work on low ring hspu
complete afap
200m of zercher carry (from the ground) 70/50
CLASS PLUS
Deadlift
1 x 6 70%
1 x 5 75%
1 x 4 80%
1 x 3 85%
2 x 2 90%
1 x 3 85%
1 x 4 80%
1 x 5 75%
1 x 6 70%
WORKOUT OF THE DAY
COMPETITOR: FRAN GOES TO THE DEVIL
WOD condiviso con
Manuel Stranges Competitor Program
from 0:00 to 2:30
27 pull up
27 db thruster
amrap devil press
from 2:30 to 5:00 rest
from 5:00 to 7:00
21 pull up
21 db thruster
amrap devil press
from 7:00 to 9:00 rest
from 9:00 to 10:30
15 pull up
15 db thruster
amrap devil press
Rx: 2x25 / 2x17,5
Scaled: 2x22,5-20 / 2x15
Score: ripetizioni complessive di devil press
CLASS: GIANLUCA GOES TO THE DEVIL
STRENGTH
In 10 min
find 3rm of front squat (from the ground)
SKILL
10 emom
2 power clean
2 thruster
2 front squat
CONDITIONING
from 0:00 to 3:00
15 power clean 60/40
then amrap floor press 60/40
from 3:00 to 5:00
rest
from 5:00 to 8:00
15 cluster 60/40
then amrap sit up
from 8:00 to 10:00 rest
from 10:00 to 13:00
15 front squat 60/40
then amrap pull up
Score: floor press + sit up + pull up
EXTRA
GYMNASTIC & BODY ARMOR
6 superset
6-8 weighted chin up
8-10 db bent over row
10-12 reverse fly (lenti e leggeri)
1 min rest
AEROBIC CAPACITY
10 rounds of
18/15 cal row
200m run
1 min rest
MOBILITY
Elite
9 devil press