SEMANA A5: QUATERFINALS PLAN

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” pose de rana

3 tempo squats

30" twisted cross

3 tempo snatch push press

WEIGHTLIFTING

A. 6-8* (power snatch pausa 2" P1 + 2 overhead squat + snatch balance)

B. 5*5 Back squat

METCON

10´ amrap

10 burpee to target

20 KB swing 24/16

30m walking lunge

ACCESORY

4*10/10 single leg deadlift

4*10 hip thrust

4*10 DB step ups

3*20/20 adb cadera

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

MARTES

WARM UP

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

.

Durante 10´

30" pose de rana brazos estirados

3 tempo squats

30" puppy dog

3 tempo press

METCON

For time:

40, 30, 20, 10 for time:

Box jumps

Pull ups

ENDURANCE

Durante 30´

5´row 60% vam

5´bike 70% vam

5´run 80% vam

repeat to 30´

…

GYMNASTICS

A. 10´ free handstand hold progressions.

B. 15´por calidad:

1 Hspu tempo 4114

10m hs walk

2 Hspu tempo 4114

10m hs walk

3 Hspu tempo 4114

10m hs walk

...

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" samson stretch

10 elbow pumps

3 tempo front squats

30/30" puppy dog

3 tempo shoulder press

WEIGHTLIFTING

A. 6-8* (power clean pausa 2" P1 + 2 front squat + jerk)

B. 5* 5 Bench press

METCON

40, 30, 20, 10 for time:

Cal bike / row

DB thrusters 20/15

ACCESORY

4* 10 DB inclined bench press

4*10 strict chin up

4*10 halfkneeling landmine press

3* 10 curl biceps alterno

3* max extensión codo con goma.

2-3* (30" side plank + 10 woodchoppers dcha + 30" side plank +10 woodchoppers dcha)

JUEVES

AEROBICO LIGERO

45-60´ @ 60% vam

- Si es posible realizar fuerza del box.

GYMNASTICS

A. 10´ ring muscle ups progressions.

B. 15´por calidad:

1 kipping o jumping muscle ups

10 toes to bar

2 kipping o jumping muscle upss

10 toes to bar

3 kipping o jumping muscle ups

10 toes to bar

...

MIDLINE

Emom 12´

1: 40" plank

2: 20 MB sit ups

3: 20 MB russian twists

4: 20 banded goodmroning

VIERNES

AEROBICO LIGERO

45-60´ @ 60% vam

- Si es posible realizar fuerza del box.

GYMNASTICS

A. 10´ ring muscle ups progressions.

B. 15´por calidad:

1 kipping o jumping muscle ups

10 toes to bar

2 kipping o jumping muscle upss

10 toes to bar

3 kipping o jumping muscle ups

10 toes to bar

...

MIDLINE

Emom 12´

1: 40" plank

2: 20 MB sit ups

3: 20 MB russian twists

4: 20 banded goodmroning

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” pose de rana

3 tempo squat

30” twisted cross

3 tempo snatch press

WEIGHTLIFTING

9*3 Power snatch @ 70% / r30"

9*3 Back squat @ 60% /r30"

9*3 depth jumps

METCON

3 rondas sprint:

5 DB clean & jerk 30/25

200 m run

20 KB snatch 24/16

10 burpee

2´rest

EXTRA

4*10/10 front rack lunge

4*20 banded KB swing

4*20 glute bridges

3*30" cophenagen plank

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

DOMINGO

Rest day