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Lunedì 29 Gennaio 2024
PROGRAM
PRE SEASON
GYMNASTIC
5 set weighted ring muscle up
(vest 10/5)
STAMINA
Deadlift
every 3' x 3
20 deadlift at 90% 20rm
then active rest at air bike
CLASS PLUS
Deadlift
find 4rm
WORKOUT OF THE DAY
COMPETITOR
For time
5 round
12 m handstand walk (6+6 m)
12 alternated dumbbell snatch 25/17,5kg
12 handstand push up
12 pistol squat
CLASS
STRENGTH
15' emom
A - 6 front squat (da terra) 65%
B - 6-8 strict ring dip / ring dip / parallel dip / box dip
C - rest
CONDITIONING
For time:
3 round
10 hang power clean 60/40
10 burpee over the bar
EXTRA
MOBILITY
MIDLINE
6 round
30" max time v-sit
30" max revere snow angel
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