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SEMANA A4 QUATERFINALS PREP



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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