SEMANA A1: QUATERFINALS PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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Durante 10´

30/30" lizard pose

3 snatch shoulder press + 3 oh squat + 3 snatch balance

MAX EFFORT

6-8* (1 Snatch row + 1 snatch muscle under)

METCON

9-15-21 por tiempo

Cal row

KB snatch dcha 24/16

burpee

KB snatch izqda 24/16

ACCESORY LOWER

15 reps @ 85% Back squat

3* 10 Deficit deadlift

3* 10/10 filly lunge

3* 10/10 single leg hip thrust

3*6/6 hip cars

100 DB hollow rocks

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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Durante 10´

30/30" samson stretch

20 glute bridges

30" hang hold

3 tempo pull ups

METCON

Helen

3 rondas por tiempo:

400 run

21 kb swing 24/16

12 pull ups

HANDSTANDS

A. 5*5 Strict handstand push ups

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B Accesory handstands

3* 15" Angled wall hold

3*3 Press compression rower (5" hold arriba y en plank).

ENDURANCE

3* (5´@ 80%vam + 3´@ 50%vam)

- Cambiar de máquina en cada ejercicio.

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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Durante 10´

30/30" pose de rana

10 elbow pumps

3 tempo front squat

MAX EFFORT

6-8* (1 clean row + 1 clean muscle under + 1 jerk)

METCON

15´amrap:

25 toes to bar

50 double unders

15 squat cleans (peso incremental)

- En el squat clean se comenzará con la barra vacía y los chicos en cada ronda subirán 10 kg y las chicas 5kg

ACCESORY UPPER

B. 15 reps 85% bench press

3* 10/10 1 1/4 DB bench press

3* 20 banded lat pulldown

3* 10/10 Fily Press

2* (10 KB grip curl + 10 KB overhead triceps)

3 *10/10 kneeling pallof press

JUEVES

AEROBICO LIGERO

 45-60´ @ 60% vam

- Si es posible realizar fuerza del box.

RING WORK

A. 5*3 strict muscle ups

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B. Accesory ring work

3*3 skin the cat on rings en tempo (10" de movimiento)

3*10" front lever holds

3*10" back lever holds

SCALE: Se podrá escalar los levers realizando el ejercicio con piernas dobladas, con una pierna y variando el ángulo del ejercicio.

MIDLINE

Emom 12´

1: 40" plank

2: 20 MB sit ups

3: 20 MB russian twists

4: 20 banded goodmroning

VIERNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" lizard pose

3 snatch shoulder press + 3 oh squat + 3 snatch balance

DYNAMIC EFFORT

Power snatch 6*3 @70% /r30"

Speed deadlift 6*3 @55% /r30%

KB squat jumps  6*3 /r30"

METCON

5 rondas por tiempo:

15 devil press 25/20

20 pull ups

40m walking lunge

ACCESORY LOWER

3* 10/10 split squat

3* 10/10 banded glute bride march

3* 30/30" cophenagen plank

5*10 GHD sit ups

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30/30" pose de rana

10 elbow pupms

3 tempo front squat

DYNAMIC EFFORT

Power clean 6*3 @70% /r30"

Pus press 6*3 @55% /r30%

Plyo push ups 6*3/3 /r30"

TEAM WORKOUT

Team 4, for time:

5 rondas por tiempo:

10 deadlifts synchro 2 150/120 ( I go / you go)

10 burpee synchro 4

10 pull ups synchro 2 ( I go / you go)

200 run all together

ACCESORY UPPER

3* 10/10 inclined bench press

3* 15 banded lat pulldown

3*10 DB front raise

3* (10 alternating curl biceps + 10 KB press frances)

DOMINGO

REST DAY