SEMANA A4: WEIGHTLIFTING BLOCK

DIA 1

AVANZADO

MAX EFFORT

A. 3-5* (power snatch pausa 2" P1 + 2 overhead squat + snatch balance)

B. 1* 5 Deadlift (15´to find heavy 5).

ACCESORY

3*10/10 single leg deadlift

3*10 hip thrust

3*10 DB walking lunge

3*20/20 adb cadera

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

INTERMEDIO

MAX EFFORT

1* 5 Deadlift (15´to find heavy 5).

ACCESORY

3*10/10 single leg deadlift

3*10 hip thrust

3*10 DB walking lunge

3*20/20 adb cadera

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

DIA 2

AVANZADO

MAX EFFORT

A. 3-5* (power clean pausa 2" P1 + 2 front squat + jerk)

B. 1* 5 Bench press (15´to find heavy 5).

ACCESORY

3*10 halfkneeling landmine press

3*10 strict chin up

3* 10 DB inclined bench press

2* 10 curl biceps alterno

2* max extensión codo con goma.

2-3* (30" side plank + 10 woodchoppers dcha + 30" side plank +10 woodchoppers dcha)

INTERMEDIO

MAX EFFORT

1* 5 Bench press (15´to find heavy 5).

ACCESORY

3*10 halfkneeling landmine press

3*10 strict chin up

3* 10 DB inclined bench press

2* 10 curl biceps alterno

2* max extensión codo con goma.

2-3* (30" side plank + 10 woodchoppers dcha + 30" side plank +10 woodchoppers dcha)

DIA 3

AVANZADO

DYNAMIC EFFORT

6*3 Power snatch @ 60% / r30"

6*3 Back squat @ 50% /r30"

6*3 depth jumps

ACCESORY

3*10/10 front rack lunge

3*20 banded KB swing

3*20 glute bridges

3*30" cophenagen plank

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

INTERMEDIO

DYNAMIC EFFORT

8*3 Power snatch @ 60% / r30"

8*3 depth jumps

ACCESORY

3*10/10 front rack lunge

3*20 banded KB swing

3*20 glute bridges

3*30" cophenagen plank

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

DIA 4

AVANZADO

DYNAMIC EFFORT

6*3 Power clean @ 60% / r30"

6*3 Push jerk @ 60% / r30"

6*3 MB rotation pass

ACCESORY

3* 10 press banca barra

3*10/10 DB row

3*20 elevaciones laterales

2*10 curl concentrado

2*10 press francés

2-3* (30" side plank + 10 woodchoppers dcha + 30" side plank +10 woodchoppers dcha)

INTERMEDIO

DYNAMIC EFFORT

6*3 Power clean @ 60% / r30"

6*3 Push jerk @ 60% / r30"

ACCESORY

3* 10 press banca barra

3*10/10 DB row

3*20 elevaciones laterales

2*10 curl concentrado

2*10 press francés

2-3* (30" side plank + 10 woodchoppers dcha + 30" side plank +10 woodchoppers dcha)