PROGRAM CLASSE DAL 8/6 al 15/6

 

 

VOLKAN CLASS  PROGRAM

 

Martedi 9/6

-SHOULDER PRESS-

Find 5 rep best daily

4×5 same load every 3′

-BENCH PRESS-

Find 2 rep best daily

3×2 same load every 3′

-WOD-

fot time

40 hspu

30 deadlift

20 ring/bar MU

(split as you want)

cap. time 12′

 

Mercoledi 10/6

-WEIGHTLIFTING-

Every 2′ x7 round

2 squat clean e split jerk (drop and go)

find best daily performance

-POWERLIFTING-

every 3′ x5 set

2 front squaty

find best daily performance (work with same weight)

-FBB-

4 set

12 barbell good morning (rpe 8)

10 DBx2 pendlay row (rpe 8)

rest 90″

 

Giovedi 11/6

-SKILL (15′)-

HSP, HSPU, HSW

-GYMNASTIC STRENGTH-

amrap 10′

8 chin up

12 diamond push up

-TEAM WOD-

5 rft

400m run

15 syn ohs (40/30k)

cap. time 18′

 

Venerdi 12/6

-METABOLIC SESH-

4X 1000/800m row

rest 2′

-WOD-

amrap 20′

20 pistol alt.

5 wall walk

7 ttb + 5 ctb + 3bar MU (Exp. 15 pull up)