PROGRAM CLASSE DAL 27/4 al 3/5

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 27/4

-Back squat-

find heavy of day 3 rep

direct in… 3×3 90% every 2’15”

-WOD-

50 wall ball

25 mead ball v-up

25 wall ball

25 med ball v-up

25 hang power snatch (30/20k)

25 wall ball

25 med ball v-up

25 hang power snatch

15 bar mu/30 ctb

cap. time 17′

 

Martedi 28/4

-Bench press-

every 2’15”

4×4 90%

-Strength-

A. every 4′ x4 set

3 deadlift 90%

12 parallette push up

B. every 4’x4 set

4 strict press snatch grip RIR 2

5-8 strict pull up

 

Mercoledi 29/4

-SKill 12′-

HSW

-Conditioning-

4 rft

20 cal row

10 burpee box jump over

20 cal row

2′ rest

-WOD-

amrap 15′

1 wall walk…+1 every round

1 ring muscle up…+1 every round

30 double under