SEMANA T3: OPEN PREP
- Manuel Gomez
- 20 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
8 * 3 postion snatch.
METCON
Amrap 12´
21 cal bike
7 muscle ups
MARTES
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
30" Lizard pose
5 tempo good morning 5510
30" Pose de rana brazos estirados
3 tempo thruster
MONSTER MASH
METCON 1
3 rondas por tiempo:
18 deadlifts 50/35
12 hang power cleans 50/35
9 push jerks 50/35
400m run
METCON 2
3 rounds for time of:
20 box jumps
10 inverted burpees
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 position clean
METCON
Amrap 10´
10 Doble KB clean & jerk 24/16
30 Double unders Unbroken
JUEVES
AEROBICO LIGERO
40´amrap:
1000 row
50 KB swing 24/16
40m burpee broad jumps
30 wall balls
200m farmer carry
10 Man makers 20/15
MIDLINE
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 1rm snatch
B. 10´ to find a 1rm clean & jerk
METCON
Hard Cindy
20´ amrap:
5 weighted pull-ups 15/10
10 push-ups pies elevados
15 squats holding a plate 20/15
SABADO
WARM UP
Row, run o bike 4´ (15” on / 15” off)
.
10´ por calidad:
60" pose de rana brazos estirados
10 elbow pumps
Catalyst clean warm up
MONSTER MASH
METCON 2
For time:
20-cal. bike
20 clean and jerks 70/50
20-cal. bike
WEIGHTLIFTING
Back squat 2-2-2-2-2-2-2-2-2-2 reps
DOMINGO
Rest Day
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