SEMANA A2: QUATERFINALS PREP
- Manuel Gomez
- 26 nov 2023
- 0 Min. de lectura

LUNES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
30/30" pose de rana
10 bird dogs + 10 puentes de gluteo
3 tempo squats
30 jumping jacks
METCON 1
10´ amrap:
50 double-unders
10 back squats 60/40
METCON 2
20´amrap:
10 toes to bar
10 pistols
10m handstand walk
20 toes to bar
20 pistols
20m handstand walk
... suma 10
ENDURANCE
Row 10* (10" sprint + 50"@50% vam)
MARTES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
30" hang hold
10 scap pulls + 10 kippings
3 tempo strict pull ups
METCON
For time:
1,200 run
75 pull-ups
800 run
50 pull-ups
400 run
25 pull-ups
ENDURANCE
20-30´ aeróbico ligero
MIERCOLES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
30/30" twisted cross
10 retracciones + 10 shoulder taps
3 tempo push ups
METCON 1
Amrap 5´
Squat clean and jerks 90/60
METCON 2
For time:
1,000 row
100 push-ups
750 row
75 push-ups
500 row
50 push-ups
ENDURANCE
Bike 10* (10" sprint + 50"@50% vam)
JUEVES
AEROBICO LIGERO
15-30´ run@60-70% vam
15-30´ row@60-70% vam
15-30´ bike@60-70% vam
MIDLINE
Emom 12´
1: 20 MB sit ups
2: 10/10 pallof press
3: 20 russian swings
4: 40" back extension hold
GENERAL MOBILITY
10-15´ foam rolling
10-15´ elegir 2-3 ejercicios lower body (F. Roll isquio, quads, glutes, add, rana, pigeon, lizard, forward fold, saddle…)
10-15´ elegir 2-3 ejercicios overhead (T extension foam roll, lats & pecs foam roll, puppy dog, archer, twisted cross…)
10-15´ elegir 2-3 ejercicios front rack (lats, & triceps roll, flexión muñeca, PVC f.rack mob, elbow pumpss overhead
10-15´ elegir 2-3 ejercicios Front rack
VIERNES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
30/30" samson stretch
20 puentes de gluteos
3 tempo good mornings
WEIGHTLIFTING
Deadlift 10-10-10-5-5-5-3-3-3-1-1-1-1 reps
METCON
Tabata burpee
Rest 1´
Tabata squats
Rest 1´
Tabata pull ups
Rest 1´
Tabata burpee
ENDURANCE
Bike 10* (10" sprint + 50"@50% vam)
SABADO
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
30/30" puppy dog
30" handstand hold
3* (3 kippings + 1 muscle up)
3 tempo pull ups + 3 tempo dips on rings
METCON
Teams of 3:
10 rondas por tiempo:
12 muscle-ups
21 handstand push-ups
36 power snatch 40/30
- Después de cada ronda realizar 10 burpee synchro 3 + 200m run
ENDURANCE
20-30´ aeróbico ligero
DOMINGO
REST DAY
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