PROGRAM CLASSE DAL 5/10 al 11/10

 

 

VOLKAN CLASS  PROGRAM

 

Martedi 6/10

-WOD-

10 rft

30 du

10 thruster (35/25k)

10 ctb

-Bulletproofing-

5 round

6 strict dip horn/ring weighted

90″ rest

 

Mercoledi 7/10

-Heavy day-

work 1

every 4′ x5 set

4 deadlift

20m DBx2 duck walk

find 4 best rep for deadlift

work 2

every 3′ x5 set

8-10 back neck shoulder presses

find best daily load

-Bulletprofing-

3 set

20 strict ktc weighted

10 tricep kett

10 leg skater squat

rest 60″

 

Giovedi 8/10

-Metcon team x3-

amrap 30′

p1 + p2

10 syncro db snatch alt. (25/17,5)

10 syncro push up

15 air squat

p3

cals row

(change position when you want)

-Recovery-

15′ run

 

Venerdi 9/10

-Weightlifting-

every 90″ x 6 set

1 power clean + 1 hang power clean + 1 push jerk

find best weight

–WOD-

3 rft

15 DB c&j (22,5/15k)

8+8m walking lunges carry

25 push up on db

500/400M ROW

2′ REST

CAP. TIME 25′