.png){kind=small}
Giovedì 27 Aprile 2023
PROGRAM
PRE SEASON
SQUAT & DEADLIFT STRENGTH PROGRAM
Back squat
1 x 6 60% 1 x 6 70% 1 x 4 80% 4 x 4 90% 4RM week 3
Deadlift
1 x 7 50%
1 x 5 60%
1 x 5 70%
1 x 3 80%
3 x 3 85%
Deadlift stop 1” below knee 3 x 3 70%
CLASS PLUS
Back squat
1 x 6 60% 1 x 6 70% 1 x 4 80% 4 x 4 90% 4RM (della scorsa settimana)
WORKOUT OF THE DAY
COMPETITOR
Amrap 10’:
15 cal bike
12 thruster 40/30kg
9 lateral burpee
CLASS
CONDITIONING
2 round (18 min)
2'30" on 30" off
a. max cal bike
b. max cal row
c. max ring dip
Score A: cal totali
Score B: ripetizioni di ring dip
MIDLINE CONDITIONING
6 min amrap, not for score
5 tuck toes to bar / 5 bar leg raise
10 medball sit up
EXTRA
MOBILITY
BODY ARMOR
4 superset
8-10 seal row
8-10 kettlebell curl (presa a due mani su un solo kb)
281 visualizzazioni
4rd