PROGRAM CLASSE DAL 18/5 al 24/5

 

 

VOLKAN CLASS  PROGRAM

 

Martedì 19/5

-Skill/work-

hand stand walk (15’)

6m hsw

10 back ext

6m hsw

10 strict dip

-Bench press-

Every 3’ x3 set

4 rep 80%

-WOD-
180-120-60du

15-12-9 power clean (70/45k)

 

Mercoledi 20/5

-Snatch-

Find heavy 4 rep d.e.g squat snatch

3 set every 3′

4 rep (-10%)

-WOD-

600m run

30 ttb

30 DB hang power snatch alt.

15m OH walking lunges

400m run

20 ctb

30 DB hang power snatch alt.

15m OH walking lunges

200m run

10 bar MU

30 DB hang power snatch alt.

15m OH walking lunges

cap. 18′

 

Giovedi 21/5

-Back squat-

Find best 4 rep

4 set every 3′

4 rep (discesa in 5″)

-TEAM WOD-

amrap 20′

(ogni 5′ i due atleti si danno il cambio sui due blocchi)

Atleta A (amrap 5′)

10 cal. row

10 burpee over row

 

Atleta B (amrap 5′)

10 v-up

10 push up

10 air squat

 

Venerdi 22/5

-Power clean and push jerk-

every 2′ x 6 set

find 4 heavy rep daily

-Front squat-

every 3′ x 5 set

find 4 heavy rep daily

-FBB-

3 set

10 DB floor french press (rpe 7)

8+8 half knelling single arm press KB or DB (rpe 7)