PLAN GENERAL (quaterfinals prep): Semana 4 al 10 septiembre 2023.

QUATERFINALS 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

AEROBICO LIGERO

10-20´@60% Vam

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

AEROBICO LIGERO

20-30´@60% Vam

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

AEROBICO LIGERO

10-20´@60% Vam

JUEVES

Rest day

VIERNES

Rest Day

SABADO

Madrid Chmpionsips competition

DOMINGO

Competition