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Martedì 5 Luglio 2022
PROGRAMS
PRE SEASON
Back squat
1 x 7 60%
1 x 7 70%
3 waves
5 x 75% 3 x 80% 1 x 85%
5 x 75% 3 x 80% 1 x 85%
5 x 75% 3 x 80% 1 x 85%
5 superset
7 strict weighted pull up
7 heavy hang power clean
IN SEASON
12 min
find 1rm
1 power snatch
1 ohs
1 hang squat snatch
7 min amrap
3 over head squat 70/45
6 high box jump over 100/70 cm
10 min work on ring hspu
8 sets of
1 skin the cat
2-6 ring muscle up
4-12 strict ring dip
CLASS PLUS
10 min emom
3-4 slow strict toes to ring
WORKOUT OF THE DAY
COMPETITOR
ROGUE INVITATIONAL 2021, Event 5: THE MULE
21- 15 - 9 deadlift 140/100
burpee pull up
rest 3 min
10 min emom
250/200 m row
directly into
3 min amrap m row
directly into
7 min emom
200/160 m row
CLASS
STRENGTH STAMINA
12 min emom
2 deadlift 80%
SKILL
12 min emom
4 deadlift (tech. weight)
CONDITIONING
Rx
10 min amrap
3+3 chest to bar
3+3 zercher squat, from the ground 60/40
Scaled
10 min amrap
3+3 pull up
3+3 zercher squat, from the ground 50/35
EXTRA
AEROBIC CAPACITY
Lavoro a fondo medio
4 round
800m run
1600m air bike
2 min rest
MOBILITY
Gianmarco 7:58 Rx (The Mule)