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Lunedì 19 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
Romanian deadlift
6 x 7-5, buffer 0
15’ emom
max kettlebell push press 2x24/2x16
max kettlebell romanian deadlift 2x32/2x24 (for quality, controllare la discesa, sfiorare il pavimento)
rest
CLASS PLUS
Every 90” x 5
3 front squat 80 % + 3 box jump (arrivo a gambe tese)
Every 90” x 5
2 front squat 85% + 4 box jump (arrivo a gambe tese)
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time:
4 round
18 handstand push up
21 kettlebell hang snatch 2x16/2x12
CONDITIONING (score B)
For distance:
3 round
3 min on 2 min off
cal row
CORE
4 round
40” ghd face down hold
40” ghd oblique hold dx
40” ghd oblique hold sx
40” rest
CLASS
ENDURANCE
25 min amrap
400m run
70 double under [35 double under / 15 double under / 140 single under ]
20 burpee plate jump (10kg)
15 wall ball
15 med ball sit up
ENDURANCE
Stesso work out