SEMANA A4 QUATERFINALS PREP
- Manuel Gomez

- 30 sept 2023
- 0 Min. de lectura

LUNES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
Durante 10´
30” samson stretch
10 zancadas alternas
3 tempo deadlift
WEIGHTLIFTING
1* 5 Deadlift (15´to find heavy 5).
METCON
Tatata:
Devil press 20/15
Rest 1´
Burpee BJ over
Rest 1´
Toes to bar
EXTRA
3* (10/10 single leg deadlift +10 hip thrust + 30" hollow hold)
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
30, 20, 10 for time:
Strict pull ups
Wall balls
ENDURANCE
Durante 30´
5´row @60% vam
5´bike @60% vam
5´run @60% vam
repeat to 30´
…
EXTRA
A. 10´ free handstand hold progressions.
MIERCOLES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
Durante 10´
30/30" twisted cross
10 hombros 3d (elevaciones frontales, laterales, posteriores)
3 tempo bench press
WEIGHTLIFTING
1* 5 Bench press (15´to find heavy 5).
METCON
5 rondas por tiempo:
400 run
20 DB snatch 25/20
EXTRA
3* (10 halfkneeling landmine press +10 strict chin up + 20/20" side plank)
JUEVES
AEROBICO LIGERO
45-60´ @ 60% vam
- Si es posible realizar fuerza del box.
MIDLINE
Emom 12´
1: 40" plank
2: 20 MB sit ups
3: 20 MB russian twists
4: 20 banded goodmroning
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)
.
Durante 10´
30” pose de rana
3 tempo squat
30” twisted cross
3 tempo snatch press
WEIGHTLIFTING
6*3 Power snatch @ 60% / r30"
METCON
15´amrap:
5 muscle ups
15 KB swing 32/24
30 double unders
EXTRA
3* (10/10 front rack lunge + 20 banded KB swing + 30m farmer carry)
SABADO
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
Durante 10´
30” lizard pose
10 elbow pumps
3 tempo front squats
WEIGHTLIFTING
6*3 Power clean @ 60% / r30"
TEAM WORKOUT
En tríos: 5 rondas por tiempo:
21 DB thrusters 20/15
15 Cal bike / row
9 burpee to target
- Los 3 atletas trabajan simultáneamente, pero sól podrán cambiar cuando los 3 hayan acabado su ejercicio.
- Si se hace individual es continuo.
EXTRA
3* (10 press banca barra +10/10 DB row + 10/10 woodchoppers)



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