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Venerdì 7 Aprile 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
muscle snatch
4 x 5 buffer 2
every 3' x 6
1 heavy power snatch, partire dal 70% e salire ad ogni set
directly into 10m handstand walk afap
CLASS PLUS
Deadlift
find 3rm
WORKOUT OF THE DAY
COMPETITOR
For time:
50 cal ski erg
40 handstand push up
30 power snatch 50/35kg
20 ring muscle up
CLASS
GYMNASTIC
15 min amrap, not for score
7m handstand walk
7 strict hspu
7 strict toes to bar
SKILL
In 15 min to work on
- frog stand
- tripod position (senza muro)
- hand stand push up
CONDITIONING
7 min amrap
15 kb swing 32/24
21 sit up
ENDURANCE
27 min amrap
12/9 cal bike
15 kb swing 24/16
21 sit up
EXTRA
MOBILITY
STRENGTH
4 superset
3 snatch pull strop 1” above knee 100% snatch
8 dumbbell upright row
293 visualizzazioni
10'40" fatto con row
( impiantato sui ring ) pdio