SEMANA A6: QUATERFINALS PLAN

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30” pose de rana

3 tempo squats

30" twisted cross

3 tempo snatch push press

WEIGHTLIFTING

A. 6-8* (snatch 2" pause P1 + Snatch 2" pause P2 + Snatch 2" pause P3)

B. 5*5 Back squat

METCON

3 Rondas sprint:

500 row / bike

30 wall balls 20/14

20 KB swing 32/24

10 burpee

2´ rest

ACCESORY

5*10/10 single leg deadlift

5*10 hip thrust

5*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)

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

5 rondas por tiempo:

500 run

15 power clean 50/35

GYMNASTICS

A. 10´ free handstand hold progressions.

B. 15´por calidad:

1 Déficit Hspu tempo 4114

1 rope climb legless

2 Déficit Hspu tempo 4114

1 rope climb legless

3 Déficit Hspu tempo 4114

1 rope climb legless

...

ENDURANCE

Durante 30´

5´row 70% vam

5´bike 80% vam

5´run 85% vam

repeat to 30´

…

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

Durante 10´

30" samson stretch

10 elbow pumps

3 tempo front squats

30/30" puppy dog

3 tempo shoulder press

WEIGHTLIFTING

A. 6-8* (clean 2" pause P1 + clean 2" pause P2 + clean 2" pause P3)

B. 5* 5 Bench press

METCON

10´ amrap:

25 air squats

5 wall climbs

ACCESORY

5* 10 DB inclined bench press

5*10 strict chin up

5*10 halfkneeling landmine press

3* 10 curl biceps alterno

3* max extensión codo con goma.

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

JUEVES

AEROBICO LIGERO

45-60´ @ 60% vam

- Si es posible realizar fuerza del box.

GYMNASTICS

A. 10´ ring muscle ups progressions.

B. 15´por calidad:

1 kipping muscle ups

10 toes to bar

2 kipping muscle ups

10 toes to bar

3 kipping muscle ups

10 toes to bar

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” pose de rana

3 tempo squat

30” twisted cross

3 tempo snatch press

WEIGHTLIFTING

12*2 Power snatch @ 80% / r30"

9*3 Back squat @ 70% /r30"

9*3 depth jumps

METCON

10´ amrap:

5 power snatch 50/35

5 burpee bj over

EXTRA

5*10/10 front rack lunge

5*20 banded KB swing

5*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)

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

12*2 Power clean @ 80% / r30"

9*2 Push jerk @ 80% / r30"

9* MB chest pass / r30"

TEAM WORKOUT

12 amrap, teams 4:

20 box jump synchro (2 go / 2 go)

20 plate ground to overhead 20/15 (syncro4)

20 sit ups (synchro 4)

- En el bj over entra una pareja y termina sus 20 reps, después entra la otra. En el salto mientras uno sube el otro baja.

EXTRA

5* 10 press banca barra

5*10/10 DB row

5*20 elevaciones laterales

3*10 curl concentrado

3*10 press francés

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

DOMINGO

Rest day