SEMANA T4: QUATERFINALS PREP

LUNES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" pose de rana brazos estirados

10 bird dogs 2" pausa

3 tempo overhead squats (subir peso en cada ronda)

WEIGHTLIFTING

6-8* snatch / r90"

METCON

4 rondas por tiempo:

400 run

30 toes to bar

15 burpee pull ups

BARBELL CYCLING

Power snatch 30 reps al 50%

MARTES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30" twisted cross

30" hang hold

10 hombros 3d (10 frontal + 10 lateral + 10 posterior)

3 tempo push ups

METCON

"Half t.j"

For time:

10 press banca 80/60

10 strict pull ups

max unbroken thrsuters 60/40

- Repetir el triplet hasta llegar a 50 thrusters.

EXTRA

A. 20´ handstand obstacle practice

B. Por calidad:

20-30´ run @ 60-80% vam

MIERCOLES

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

10´ por calidad:

30/30" pigeon pose

10 elbow pumps

3 tempo front squats (subir peso en cada ronda)

WEIGHTLIFTING

6-8* clean / r90"

METCON

Amrap 15´

25 double-unders

15 KB swing 32/24

5 burpee bar muscle-ups

ACCESORY

3* 10 bench press

3* 10/10 DB bulgarian squat

3* 10 pendlay row

3* 10/10 single leg deadlift

3* 10 hip thrust

JUEVES

AEROBICO LIGERO

15-30´ run@60-70% vam

15-30´ row@60-70% vam

15-30´ bike@60-70% vam

GYMNASTICS CYCLING

15´ bar muscle ups progressions.

MIDLINE

Emom 12´

1: Plank 40"

2: 20/20m DB farmer carry a una mano

3: 10/10 woodchoppers

4: 5 tempo barbell good morning

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:

30" pose de rana brazos estirados

10 bid dogs 2" pause

3 tempo overhead squats (subir peso en cada ronda)

WEIGHTLIFTING

A. 3-5* snatch

B. 3-5* clean

METCON

7 rondas por tiempo:

10 thruster 40/30

10 ring dips

BARBELL CYCLING

Power clean 30 reps al 50%

SABADO

WARM UP

Row, run o bike 4´ (15” on / 15” off)

.

30" pose de rana (codos en suelo y manos en escápulas)

3 tempo squats

30" smason stretch

3 tempo good morning

TEAM WORKOUT

For time, teams of 3:

50 weighted lunge 70/50

50 muscle ups --> 100 pull ups

50 hang power clean 70/50

50 high box jumps

50 front squats 70/50

50 handstand push ups

* Cada vez que se cambia de ejercicio se realizan 200m run all together

- Todos los ejercicios se realizan I go / you go

GYMNASTICS CYCLING

20´ ring muscle ups progressions.

AEROBICO LIGERO

Por calidad:

20-30´ bike @ 60-80% vam

DOMINGO

REST DAY