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Lunedì 18 Novembre 2024
PROGRAM
PRE SEASON
AEROBIC CAPACITY
24 min emom
max effort ski erg
rest
max effort bike erg
rest
WEIGHTLIFTING
every 1’45” x 6
8-8-6-6-4-4
power snatch tng
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Deadlift
1 x 7 60%
1 x 5 70%
5 x 5 80%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
5Km Row Program: settimana 6
5 x 1000m, 1 min di recupero
WORKOUT OF THE DAY
COMPETITOR (1)
BARBELL CONDITIONING
For time:
3 round
21 deadlift
7 overhead squat
Time cap: 6 min
Elite: 80/55
Rx: 70/50
Scaled: 60/40
GYMNASTIC CONDITIONING
6 min amrap
ring muscle up
oppure lavoro di skill...
10 min emom
1-3 ring muscle up o propedeutiche
CLASS (c2)
STRENGTH
In 9 min
6 x 3 deficit handstand push up
SKILL
In 9 min
handstand push up practice
CONDITIONING
13 min amrap
12 alternated one arm dumbbell snatch 25/17,5
21 handstand push up [7 wall walk]
63 double under [21/12 double under / 126 single under]
3’44’’ @sc 40kg