SEMANA T3: QUATERFINALS PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

60" pose de rana brazos estirados

Catalyst snatch warm up

WEIGHTLIFTING

A. 8 * 3 postion snatch.

B. Back squat 5*1

METCON

Amrap 12´

21 cal bike

7 muscle ups

EXTRA

A. 5´ amrap:

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

1, 2, 3... box jumps

.

5´ bike, row, run @ 60% vam

B . 4´ amrap:

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

1, 2, 3... box jumps

.

5´ bike, row, run @ 60% vam

.

C. 3´ amrap:

1, 2, 3... power snatch @ 90%

1, 2, 3... box jumps

.

5´ bike, row, run @ 60% vam

- No realizar TNG

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

4 rounds for time of:

20 box jumps

10 inverted burpees

METCON 3

Amrap 20´

500m row row

5 rondas cindy strict

* Cindy = 5 strict pull-ups, 10 push-ups, and 15 squats.

NOTAS:

- Entre wods realizar 10-20´ aeróbico 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

Catalyst clean warm up

WEIGHTLIFTING

A. 6-8 * 3 position clean

B. 5*1 bench press

METCON

Amrap 10´

5 Doble KB snatch 24/16

10 Doble KB clean & jerk 24/16

30 Double unders Unbroken

ACCESORY TB

5* (10/10 back rack reverse lunge + 10 future method bench press)

5* (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)

.

10´ por calidad:

60" pose de rana brazos estirados

Catalyst snatch warm up

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

BB CYCLING

A. 5´ amrap:

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

1, 2, 3... muscle ups

.

5´ bike, row, run @ 60% vam

B . 4´ amrap:

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

1, 2, 3... muscle ups

.

5´ bike, row, run @ 60% vam

.

C. 3´ amrap:

1, 2, 3... power clean @ 90%

1, 2, 3... muscle ups

.

4´ bike, row, run @ 60% vam

- No realizar TNG

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

METCON 2

5 rounds for time of:

10 dumbbell thrusters 25/20

100 farmers carry 25/20

NOTAS:

- Entre wods realizar 10-20´ aeróbico 60-70% vam.

DOMINGO

Rest Days