PROGRAM CLASSE DAL 20/7 al 26/7

 

 

VOLKAN CLASS  PROGRAM

 

Lunedi 20/7

-Gymnastic strength-

3×8-12 dip ring or horn

rest 90″

-WOD-

amrap 20′

8ttb + 6ctb + 4mu

8m hsw

50 double under

 

Martedi 21/7

-Snatch pull-

4 set 3 rep (90%of pr)

no tng

start every 3′

-WOD-

3 set

20 burpee over row

30/20 cal row

15 – 12 – 9 ohs (60/40k)

time cap. 16′

 

Mercoledi 22/7

-Bench press-

find 4 rep bes daily

3 set 4 rep same weight

start every 3′

-WOD-

3000m run

150 push up

30 deadlift (110/75k)

(split rep as you want)

cap time 20′

 

Giovedi 23/7

–Skill-

Rope climb 

adv. 2 rope everi 60″ x12′

–TEAM WOD-

5 rft

25 sync double under

20 ttb IGYG

2 clean & jerk IGYG (80/45k)

500m row IGYG

cap. time 25′

 

Venerdi 24/7

-Clean and jerk-

every 90″ x7 round

find heavy:

1 power clean + 1 front squat + 1 push jerk

-Front + back squat-

Every 3′ x5 set

find best load 3 front + 3 back squat

–FBB-

3 set

8-10 upright row narrow grip

8-10 diamond push up

rest 60″