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Giovedì 4 Maggio 2023
PROGRAM
PRE SEASON
40 min emom
a. peg board (for quality)
b. 10m yoke overhead walk (heavy)
c. 15/12 cal ski erg
d. 3 high box jump (100/75cm)
e. rest
CLASS PLUS
5 superset
2 Deadlift 80%
30" rest
8-10 heavy swing 2kb (½ bodyweight circa)
90" rest
WORKOUT OF THE DAY
COMPETITOR
For time:
40 cal air bike
20 devil press 2x22,5/2x15kg
30 cal air bike
10 devil press
20 cal bike
CLASS
CONDITIONING
2 round
3 min on, 1 min off (23 minuti)
A)
5 deadlift
9 handstand push up
amrap cal row
1 min rest
B)
5 deadlift
9 handstand push up
amrap cal bike
1 min rest
C)
5 deadlift
9 handstand push up
amrap air squat
1 min rest
Elite: 120/80kg - hspu
Rx: 100/70 - hspu
Scaled: 80/55 - heavy push up
EXTRA
MOBILITY
STRENGTH
Find 1rm bench press
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10’45” rx