SEMANA T2: QUATERFINALS PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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10´ por calidad:

60" pose de rana brazos estirados

Catalyst snatch warm up

WEIGHTLIFTING

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

METCON

4 rondas por tiempo:

15 Toes to bar

30 KB swing 24/16

Run 400 meters

EXTRA

A. 4´ amrap:

1, 2, 3... power snatch @ 60%

1, 2, 3... box jumps

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4´ bike, row, run @ 60% vam

B . 4´ amrap:

1, 2, 3... power snatch @ 70%

1, 2, 3... box jumps

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4´ bike, row, run @ 60% vam

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C. 4´ amrap:

1, 2, 3... power snatch @ 80%

1, 2, 3... box jumps

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4´ bike, row, run @ 60% vam

MARTES

WARM UP

15-20´ Drills de técnica de remo

RUNNING CLOCK

Min 0-10

10´ row @ 60-70% vam

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Min 10-20: Quaterfinals 23.2

10´ amrap:

6 chest-to-wall handstand push-ups 

9 toes to bar

12 box jumps

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Min 20-30

10´ bike @ 60-70% vam

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Min 30-40

10´ to find 1RM power clean

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Min 40-50

10´ run @ 60-70% vam

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

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10´ por calidad:

60" pose de rana brazos estirados

10 elbow pumps

Catalyst clean warm up

WEIGHTLIFTING

A. 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

B. 5*3 bench press by feel

METCON

For time:

500m row

30 Devil press 20/15

1000m row

20 Devil press 20/15

500m row

10 Devil press 20/15

ACCESORY TB

4* (10/10 back rack reverse lunge + 10 future method bench press)

4* (10/10 banded sumo deadlift + 10 dumbell pullover)

3* (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)

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10´ por calidad:

60" pose de rana brazos estirados

Catalyst snatch warm up

WEIGHTLIFTING

A. 10´ to find a 2rm snatch

B. 10´ to find a 2rm clean & jerk

METCON

3 legless rope climbs

6 KB push jerks 24/16

12 burpee

24 pull ups

48 wall ball

BB CYCLING

A. 4´ amrap:

1, 2, 3... power clean @ 60%

1, 2, 3... muscle ups

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4´ bike, row, run @ 60% vam

B . 4´ amrap:

1, 2, 3... power clean @ 70%

1, 2, 3... muscle ups

.

4´ bike, row, run @ 60% vam

.

C. 4´ amrap:

1, 2, 3... power clean @ 80%

1, 2, 3... muscle ups

.

4´ bike, row, run @ 60% vam

SABADO

WARM UP

15-20´ Drills de técnica de remo

MONSTER MASH

For total time:

10´ 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

10´ bike @ 60-70% vam

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metcon 2

3 rondas por tiempo (quaterfinals 22.1).

20 toes-to-bars

20 alternating dumbbell snatches 32.5/25

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10´ run @ 60-70% vam

DOMINGO

Rest Day