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Giovedì 14 Dicembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
squat snatch
1 x 2 70%
1 x 2 75%
2 x 2 80%
1 x 1 85%
1 x 1 90%
2 x 1 95%
STRENGTH PROGRAM
Bench press
8 x 3 80%
CLASS PLUS
In 15 min
work on handstand walk
WORKOUT OF THE DAY
COMPETITOR
every 2 min x 6
1 rope climb
10 overhead squat 60/40kg
Segnare il tempo di ogni round
CLASS
STRENGTH
12 min emom
odd: 1 hang power snatch + 2 power snatch tng (complex), ramping dal 55%
even: 1-4 bar muscle up
SKILL
12 min emom
odd: 1 high hang power snatch + 1 hang power snatch + 1 low hang power snatch + 1 power snatch
even: 1-4 heavy pull up
CONDITIONING
For time:
9 power snatch
18 pull up
15 power snatch
18 pull up
21 power snatch
18 pull up
time cap: 12 min
weight: 50/35
EXTRA
MOBILITY
AEROBIC POWER
For time:
4 round
30 heavy rope double under
18/15 cal air bike
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