SEMANA T2: OPEN PREP
- Manuel Gomez
- 13 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 * (snatch complex)
- 2 Hip Snatch desde P1 manteniendo el tronco vertical.
- 2 Snacth low pull desde P2
- 2 Above knee snatch
- Ver video antes de ejecutar
B. 5*3 deadlift
METCON
4 rondas por tiempo:
15 Chest to bar
30 KB swing 24/16
Run 400 meters
EXTRA
9´amrap:
1, 2, 3... power snatch @ 60%
1, 2, 3... box jumps
MARTES
WARM UP
15-20´ Drills de técnica de remo
RUNNING CLOCK
Min 0-5
5´ row @ 60-70% vam
.
Min 5-15´: Quaterfinals 23.2
10´ amrap:
6 chest-to-wall handstand push-ups
9 toes to bar
12 box jumps
.
Min 15-20´
5´ bike @ 60-70% vam
.
Min 20-30
10´ to find 1RM power clean
.
Min 30-35
5´ 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
6-8 * (3 clean complex)
- 2 Hip Clean desde P1 manteniendo el tronco vertical.
- 2 Clean low pull desde P2
- 2 Above knee Clean
- Mismo complex que el lunes per de clean
METCON
For time:
500m row
30 Devil press 20/15
1000m row
20 Devil press 20/15
500 row
10 Devil press 20/15
EXTRA
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
10´ row at 60-70%vam
.
3-5 rondas por tiempo:
1 mile bike
200m front rack carry 24/32
10 burpee broad jumps
.
10´ bike at 60-70%vam
.
3-5 rondas por tiempo:
500 row
20m front rack lunge 16/12
10 man makers 24/16
.
10´ run at 60-70%vam
EXTRA
Emom 12´
1: 15-20 GHD sit ups
2: 10 DB woodchopper dcha
3: 10 DB woodchopper dcha
4: 15-20GHD hip extension
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 2rm snatch
B. 10´ to find a 2rm clean & jerk
METCON
3 rondas por tiempo:
3 legless rope climbs
6 KB push jerks 24/16
12 burpee
24 pull ups
48 wall ball
EXTRA
9´amrap
1, 2, 3... power clean @ 60%
1, 2, 3... muscle ups
SABADO
WARM UP
15-20´ Drills de técnica de remo
MONSTER MASH
For total time:
5´ row @ 60-70% vam
.
For time (quaterfinals 22.2)
50 overhead squats 40/30
40 bar-facing burpees
40 back-rack walking lunges 40/30
30 bar-facing burpees
30 cleans 40/30
20 bar-facing burpees
20 single-leg squats
10 muscle-ups
Time cap: 20 minutes
5´ bike @ 60-70% vam
.
metcon 2
3 rondas por tiempo (quaterfinals 22.1).
20 toes-to-bars
20 alternating dumbbell snatches 32.5/25
.
5´ run @ 60-70% vam
DOMINGO
Rest Day
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