PROGRAM CLASSE DAL 1/6 al 7/6

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 1/06

”Murph”

Cap. Time 60’

 

Mercoledi 3/6

-Strict press-

every 3′ x4 set

6 rep same load

-Deadlift-

every 3′ x5 set

3 rep (find best daily) + 12 goblet cyclist squat (rpe 7/8)

-Floor press-

8/10 rep (same load) + 12 alt. KB gorilla row (rpe 7/8)

 

Giovedi 4/6

-Team day-

Randy team 

75 snatch fort time syn. (35/25k)

…direct in…

1200m run IGYG

200m kb carry YGYG (24/16k)

2400m row YGYG

100 burpee broad jump UGYG

2000m ass bike IGYG

100 box step over YGYG

cap. time 45′

 

Venerdi 5/6

-Clean & Jerk-

Find 2 best daily squat c&j

same load or -10%

5×2 rep every 2’00”

-WOD-

AFAP

150 du

36 ttb

150 du

30 ctb

150 du

12 bar MU

(every drop at bar 6 shuttle run: 1 rep=8m)

cap. time 20′