PROGRAM CLASS 21 OTTOBRE – 27 OTTOBRE

            VOLKAN PROGRAM

CLASS  PROGRAM

Lunedì 21/10_P/MG

-Back squat-

3 round every 3′

6 rep al 75%

 

-WOD-

3 round

21/15 cal. ass bike

20m lunges DB in ohs (5x4m)

21/15 cal ass. bike

20 hang db snatch alt.

(m 25kg / w 17,5kg)

cap. time 15′

 

Martedi 22/10

-Hypethrophic strenght-

3 round

1 leg less rope climb + 1 regular rope climb

6 military press from ground 70%PR

60″rest

5/7 strict pull-up

10 DB floor press glute bridge RPE 7

rest 120″

 

-WOD-

every 6′ x 3 round

20 V-up

12 stoh 40/25K

10 ttb 

12/9 cal row.

rest of 6′ is rest

(score is the worst time)

 

Mercoledi 23/10

-Snatch cycling-

rest 60″ every rep

2 squat snatch (2″ pausa abobe and below knee)

3 squat snatch (2 pausa above knee)

5 squat snatch no pausa

(work 75%)

3′ rest

1 squat snatch (2″ rest above and below knee)

2 squat snatch (2″ rest above knee)

3 sqaut snatch no pausa

work 77%

 

-WOD-

Kett cycling

6 round

60″ on  – 90″ rest

3 kb swing

2 kb clean

1 kb squat

(add 1 rep every round / start every new intervall from 3 2 1)

score total rep

 

Giovedi 24/10

-Front squat-

Every 3′ x 3 round

3 rep (85%)

 

-Clean and jerk cycling-

rest 30″ every rep

2 squat c&j (2″ pausa abobe and below knee)

3 squat c&j (2 pausa above knee)

5 squat c&j no pausa

(work 75%)

 

-WOD-

AMRAP 9′

42 double under

12 ctb

9 box jump

 

Venerdi 24/10

-Deadlift-

Every 4′ x 3 round

6 rep (75%)

 

-Gymnastic endurance-

3 round

15 push up

30″ rest

max kipping hspu unbroken

rest 2′

 

-WOD-

3 round for time

9 wall walk

15 barpee facing barbell

21 snatch (35/20Kg)