PROGRAM CLASS 2 -8 SETTEMBRE

VOLKAN PROGRAM

CLASS PROGRAM

Lunedi 2/09_W/MW

 

PUSH PRESS BEHIND NECK (from ground snatch grip)

on 15′ find 3RM

THEN COMPLEX

ON 2’30” X 5 ROUND

1 P.Press behind neck+ max rep OH Squat

 

WOD

4 rounds for time of:
Run 400 meters
20 Front squats #60/40

 

Martedi_3/09_S/GWM

 

Skills: Box jump- BJO-BBJO 10′

• Tcnica touch and go
• Giusta tecnica di salita e discesa
• Ottimizzazione del gesto.  

Skills conditioning 

Test max BJO in 1′

3′ rest

EMOM 1’X 8 ROUND

65% Delle rep Test

 

WOD

AMRAP 15′

6 lateral burpees over a dumbbell

6 ctb

6 Devil press one DB  dx arm 25/20

6 Pull up

6 Devil press one DB  sx arm 25/20

6 TTB

60 double-unders

 

 

Mercoledi_4/09_P/MG

MUSCLE TRISET

4 round

1) arnold press manubri 8 rep 

2) 12 curl manubri rep  2db 

3) Ring pushup 10 rep

rest 2’30

 

WOD

AMRAP 2:
250-m Row
AMRAP HSPU deficit

– Rest 2:00 –

AMRAP 4:
500-m row
AMRAP hspu deficit

– Rest 4:00 –

AMRAP 6:
1000-m run
AMRAP HSPU Regular

 

Giovedi_5/09_W/W

Every 3 min x 9 sets
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean

every round

20 plank shoulder tap 

50 mt shuttle run

 

 

Every 2:00 for 8 rounds:

5 deadlifts TnG
10 wall-ball shots #9/6

Elite use for deadlift load (suggested 85% of 3RM).

Reg 75%

Beg 70%

 

 

Venerdi_6/08_P/WMG

Bench Press + Crush Grip Kettlebell Kneeling Press

5 set x 8 rep+12rep  @rpe8 

rest 2′ every set

WOD

For time
Buy In 1000 mt Ass bike
then

5 Round For Time
30 Sumo deadlift Hi pull  @35/25
10 burpees plate jump
20 Over Head Plate Lunge alt #20/10

Cash Out 1000 mt Ass bike