PROGRAM CLASSE DAL 13/4 al 19/4
VOLKAN CLASS PROGRAM
Lunedi 13/4 (w-wg)
-Powerlifting-
every 2’00” x 4 set
6 Romanian deadlift (50% of pr deadlift)
every 2’00 x4 set
5+5 Bulgarian squat (rpe 7)
-WOD-
21 cluster (40/25k)
21 ttb
15 cluster (45/30k)
15 ttb
9 cluster (50/35k)
9 ttb
cap. Time 9’
Martedi 14/4 (W-M)
-Snatch-
every 30″ x5 interval_1 snatch 80%
2′ rest
every 45″ x3 int._1 rep 85%
2′ rest
every 60″ x2 int._1 rep +85%
-TEAM WOD-
5k row (split as you want)
(every 2’30” perform 12 burpee over row syncro)
cap. time 20′
Mercoledi 15/4 (S-GW)
-Skill-
10′ Rope climb
-Gymnastic strength-
1′ on – 1′ off (9 round)
- bar/ring
- strict pull up
- push up parallet
-WOD-
AMRAP 15′
4 hspu
8 deadlift (90/70k)
12 v-up
Giovedi 16/4 (W-MWG)
-Clean and jerk-
every 30″ x5 interval_1 rep 80%
2′ rest
every 45″ x3 int._1 rep 85%
2′ rest
every 60″ x2 int._1 rep +85%
-WOD-
4rft
400m run
10 DB hang power snatch DX
10 DB hang power snatch SX
20 ttb
cap. time 20′
Venerdi 17/4 (P-WM)
-Bench press-
10 – 8 – 6 – 4 – 2 (70 – 75 – 80 – 85 – 90%)
30 – 25 – 20 – 15 – 10 russian twist weighted
90″ rest between round
-WOD-
10 rft
12 wall ball
24 double under