SEMANA T1: QUATERFINALS PREP
- Manuel Gomez
- 7 ene 2024
- 0 Min. de lectura
LUNES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
60" pose de rana brazos estirados
WEIGHTLIFTING
A. 6-8 * (3 snatch complex)
- Hip shrug desde P1 manteniendo el tronco vertical.
- Snacth desde P1: Los hombros no pueden ir hacia delante.
- Ver video antes de ejecutar
B. 5*5 back squat by feel
METCON
15´ amrap
Run 400
20 toes to bar
10 burpee box jump
BB CYCLING
A. 3´ amrap:
1, 2, 3... power snatch @ 50%
1, 2, 3... burpee OTB
.
3´ bike, row, run @ 60% vam
B . 3´ amrap:
1, 2, 3... power snatch @ 60%
1, 2, 3... burpee OTB
.
3´ bike, row, run @ 70% vam
.
C. 3´ amrap:
1, 2, 3... power snatch @ 80%
1, 2, 3... burpee OTB
.
3´ bike, row, run @ 60% vam
MARTES
WARM UP
15-20´ Drills de técnica de remo
MONSTER MASH
10´ row @ 60-70% vam
.
Metcon 1
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
10´ bike @ 60-70% vam
.
21-15-9 por tiempo:
Parallette handstand push-ups
Bar muscle-ups
.
10´ run @ 60-70% vam
MIERCOLES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
60" pose de rana brazos estirados
10 elbow pumps
WEIGHTLIFTING
A. 6-8 * (3 Clean row muscle under)
- Ver video antes de ejecutar
B. 5*5 shoulder press by feel
METCON
For time:
50 Russian swing 32/24
100 double unders
75 wall balls
100 double unders
50 Russian swing 32/24
ACCESORY TB
3* (10/10 back rack reverse lunge + 10 future method bench press)
3* (10/10 banded sumo deadlift + 10 dumbell pullover)
2* (10/10 alternated curl + 10 triceps tumbado)
100 GHD sit ups
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: 15-20 GHD sit ups
2: 10 DB woodchopper dcha
3: 10 DB woodchopper dcha
4: 15-20GHD hip extension
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:
60" pose de rana brazos estirados
WEIGHTLIFTING
A. 10´ to find a 3rm snatch
B. 10´ to find a 3rm clean & jerk
METCON
5 rounds of:
2´ triple-unders
1´ handstand walk
Rest 2 minutes
BB CYCLING
A. 3´ amrap:
1, 2, 3... power clean @ 50%
1, 2, 3... wall ball
.
3´ bike, row, run @ 60% vam
B . 3´ amrap:
1, 2, 3... power clean @ 60%
1, 2, 3... wall ball
.
3´ bike, row, run @ 60% vam
.
C. 3´ amrap:
1, 2, 3... power clean @ 70%
1, 2, 3... wall ball
.
3´ bike, row, run @ 60% vam
SABADO
WARM UP
15-20´ Drills de técnica de remo
MONSTER MASH
10´ row @ 60-70% vam
.
Metcon 1
For time:
21 pull-ups
42 double-unders
21 thrusters 40/30
18 chest-to-bar pull-ups
36 double-unders
18 thrusters 50/35
15 bar muscle-ups
30 double-unders
15 thrusters 60/40
Time cap: 12 minutes
.
10´ bike @ 60-70% vam
.
metcon 2
3 rounds for time of:
15 cal bike / row
15 dumbbell squat cleans 20/15
15 burpees
15 cl bike /row
Rest 2 minutes
10´ run @ 60-70% vam
DOMINGO
Rest Day
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