PROGRAM CLASSE DAL 1/6 al 7/6

VOLKAN CLASS  PROGRAM

Lunedi 1/06

”Murph”

Cap. Time 60’

Mercoledi 3/6

-Strict press-

every 3′ x4 set

6 rep same load

-Deadlift-

every 3′ x5 set

3 rep (find best daily) + 12 goblet cyclist squat (rpe 7/8)

-Floor press-

8/10 rep (same load) + 12 alt. KB gorilla row (rpe 7/8)

Giovedi 4/6

-Team day-

Randy team 

75 snatch fort time syn. (35/25k)

…direct in…

1200m run IGYG

200m kb carry YGYG (24/16k)

2400m row YGYG

100 burpee broad jump UGYG

2000m ass bike IGYG

100 box step over YGYG

cap. time 45′