TRABALHO DO DIA

Monday

Treino 1. Segunda Feira


Mobility
Quadril

Warm up
Barbell clean / Squat


Skill

a) Front SQUAT + Pliometria

4 Front Squat @70%
Imediatamente após 6 Barbell Jumping SQUAT

4 Front Squat @75%
Imediatamente após 6 Barbell Jumping SQUAT

4 Front Squat @ ????
Imediatamente após 6 Barbell Jumping SQUAT



* F.S  (saida do rack.)
* Barbell jumping ( sem peso )

b) Hang Power Clean 

10'' pause hang position and then 4 reps fast @60% of power

(4 Rounds)


WOD

9' Amrap

2 DL 135 / 95  lbs - 61 / 42 kg
2 Hang P. Clean
2 Front Squat
2 Push Press