PROGRAM CLASSE DAL 27/7 al 2/8

 

 

VOLKAN CLASS  PROGRAM

 

Martedi 28/7

-Skill-

hsp – hspu – hsw

-METABOLIC WORK-

EMOM 25′

odd. 12/10 cal row-ass

even. 9 burpee over barbell

 

Mercoledi 29/7

-Every 2′ x5 set-

Find best load

1 squat clean + 1 fs + 1 split jerk 3″ pausa

-WOD-

8 ring/bar mu

21 front squat (60k/40k)

8 ring/bar mu

15 hang power clean

8 ring mu/bar

9 stoh 

cap. time 15′

 

Giovedi 30/7

-Deadlift-

Every 2’x5 set

Find 2 best rep of daily

-TEAM WOD-

Amrap 20′ (ladder +2)

split as you want

2 thruster…4

2 pull up…4

2 db step box…4

 

Venerdi 31/7

-Snatch complex-

every 2′ x 5 set

Find best weight

1 squat snatch + 1 ohs

-Snatch pull-

Every 2’x 5 set

3 rep 95% snatch

-Back squat-

Every 2′ x 6 set

Find best weight on 5 rep