PROGRAM CLASSE DAL 25/5 al 31/5

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 25/5

-Deadlift-

Find 3 rep heavy of day

Every 3’ x3 set

3 rep (-10%)

-WOD-

for time

40 wall ball

40 pull up

40 cal ass bike

2’ rest

3o wall ball

30 pull up

30 cal ass bike

1’ rest

20 wall ball

20 pull up

20 cal ass bike

cap. Time 20’

 

Martedi 26/5

-Bulletproofing-

4 set

10 barbell back extension

45″ parallette L-sit

-WOD-

0-6

1000/800k row and max burpee deadlift carry

6-11

750/600k row and max burpee deadlift carry

11-15

500/400k row and max burpee deadlift carry

15-18

250/200k row and max burpee deadlift carry

 

Mercoledi 27/5

-Clean and jerk-

3 squat clean & split jerk (the best daily, no tng)

4 set every 3′ (-10%)

3 rep

-WOD-

21 ring MU

15 wall walk

9 clean any style (80/55k)

cap. time 12′

 

Giovedi 27/5

-Bullet proof-

10 set:

5 rep strict ring dip unbroken or weighted ring dip unbroken

-TEAM WOD-

15 sync stoh (50/35k)

400m run partner

12 sync stoh

400m run partner

9 sync stoh

400m run partner

15 sync thruster (50/35k)

21 ttb igyg

12 sync thruster

21 ttb igyg

9 sync thruster

21 ttb igyg

cap. time 20′

 

Venerdi 28/5

-Power snatch-

every 3′ x6 set

find best daily of 3 rep drop and go

-Back squat-

every 3′ x6 set

find best daily of 3 rep 

-FBB-

4 set

10 dual DB upright rows

10 arnold press

10 lateral raises

rest 90″