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Venerdì 24 Marzo 2021
PROGRAM
PRE SEASON
Deadlift
1 x 6 65% 1 x 4 70%
1 x 4 75% 1 x 9 75%
1 x 6 75%
1 x Max reps tecnico 85% (esaurimento tecnico)
Floating deadlift 3 x 3 75%
For time:
21-15-9 ripetizioni
strict ring dip
dumbbell bench press
1 min rest
CLASS PLUS
Back squat
1 x 6 65% 1 x 4 70%
1 x 4 75% 1 x 9 75%
1 x 6 75%
1 x Max tecnico 85% (esaurimento tecnico)
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
10 ground to overhead 50/35 kg
10 lateral burpee
rest 3’
4 round
10 front squat 50/35 kg
2 rope climb
CLASS
CONDITIONING
2 round (15 min)
2 min on, 30 sec off
a. max pull up
b. max thruster 35/25
c. 20 box jump over
directly into...
STRENGTH
In 7 min:
find 1RM of thruster (da terra)
SKILL
7 min amrap
heavy thruster
ENDURANCE
For time
800m run
30 kb thruster 2x16/2x12
30 kb sumo row 2x16/2x12
50 burpee box jump over
30 kb sumo row 2x16/2x12
30 kb thruster 2x16/2x12
800m run
EXTRA
AEROBIC CAPACITY
Row
5 x 1000
rest 1:1
MOBILITY
14’24’’