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Venerdì 16 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
Strict pull up (aumentare il carico rispetto a settimana scorsa)
6 x 7-5
5 superset
12-10dx/12-10 sx dumbbell bent over row
max ub ghd sit up
1' rest
CLASS PLUS
Power jerk, 1" stop al caricamento
5 x 3 70-75%
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
4’ amrap
Gymnastic complex
3 toes to bar
2 pull up
1 bar muscle up
CONDITIONING (score B)
every 3’ x 5
400m run
amrap burpee box jump over
BODY ARMOR
Pull down al cavo
5 x 12
CLASS
STRENGTH
In 20 min
back squat
6 x 50%
5 x 65%
4 x 70%
3 x 80%
5 x 70%
4 x 75%
3 x 85%
4 x 80%
3 x 90%
SKILL
In 20 min
back squat
3 x 10
3 x 8
3 x 6
CONDITIONING
6 min amrap
3+3 box jump
3+3 push up
ENDURANCE
30 min emom
5 goblet squat 24/16
5 box jump
5 push up
Scaling option:
4-4-4
3-3-3
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