PLAN GENERAL (open prep): semana 4 al 10 de septiembre 2023

OPEN PREP

LUNES

WARM UP A. Row, run o bike 4´ (15” on / 15” off).

B. Durante 10-15´

30” Samson stretch

10 elbow pumps

3 tempo front squats

C. Aproximación

3*3 power clean

WEIGHTLIFTING

Power clean 3-3-3-3-3 reps

METCON

"Tabata Something Else"

Pull ups

Push ups

Squats

Sit ups

MARTES

WARM UP

A. Row, run o bike 4´ (15” on / 15” off).

B. Durante 10-15´

30” pose de rana + 30” twisted cross

3 tempo overhead squats

30” plank

3 tempo push ups

C. Wod prep

2 rondas por calidad:

10 squats

3 jumping muscle ups

5 power snatch

METCON

3 rondas por tiempo:

50 Squats

7 Muscle-ups

10 Hang power snatch 50/35

MIERCOLES

WARM UP

A. Row, run o bike 4´ (15” on / 15” off).

B. Durante 10-15´

30” lizard pose

10 elbow pumps

3 tempo front squats

C. Aproximación

10, 5, 3,3,3 pesos progresivos.

WEIGHTLIFTING

Front Squat 3-3-3-3-3 reps

METCON

“Grace”

Clean & jerk

30 reps for time

JUEVES

AEROBICO LIGERO

Durante 40-60´

2´ bike

2´ Devil press 20/15

2´ row

2´ Burpee pull ups

2´ run

2´ Turkish get ups

MIDLINE

3-5 rondas por calidad:

20 V sit ups

20/20” side planks

20 russian twists

40” back extension holds

VIERNES

WARM UP

Hinshaw warm up

ENDURANCE

Run 2.5 k

METCON

3 rondas por tiempo: 15 Deadlift 100 /70 15 Handstand push-ups 15 Pull-ups 15 Thruster 40/30

15 cal bike row

ENDURANCE

Run 2.5k

SABADO

Madrid Chmpionsips competition

DOMINGO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

1. Durante 10-15´

30” pigeon pose

3 tempo squats

30” twisted cross

3 tempo snatch press

C. Aproximación

3*3 power snatch

WEIGHTLIFTING

Power snatch 3-3-3-3-3 reps

METCON

3 Rondas por tiempo: 21 DB snatch dcha 21 Pull-ups 21 DB snatch izqda 21 Pull-ups