TRABALHO DO DIA

 Thursday








Treino 5. Quinta Feira


Mobility and Warm up 

Hip, Ankle and Shoulders

Then

Barbell Squat Clean


Strength

Front Squat - Taking the bar of the floor

Work for 3 maximum repetition in 10 minutes


Conditioning

3' Amrap

2 Rounds

12 Double KB Front rack lunges 24/24 - 16/16 kg

12 Toes To Bar

then

Max Squat clean in the remaining time - @115/85 lbs - 52/35 kg

Rest 2' and repeat for total of 3 rounds




Comentários

Postar um comentário

Postagens mais visitadas deste blog

TRABALHO DO DIA

Imagem
Tuesday WOD For Time Elementos: Peso - Bodyweight TREINO 2. TERÇA FEIRA MOBILITY Quadril/Tornozelos Warm up 3 rounds 1’ Med ball hold wall Squat 1’ Plank SKILL A) Força Front Squat   1-1-1-1-1-1 /  80% 1RM B) Técnica Hang Squat Clean WOD 21-15-9 Box Jump Over Front Squat RX 60/45 kg Cap 8’
Leia mais

TRABALHO DO DIA

Imagem
Saturday  Treino 6. Sábado  Mobility and Warm up  Thoracic spine  then  3 RDS 10 Box hip extension  3 RDS 8 Kb Split stance RDL  5 DB single arm z.crunch  then  Emom for 30 minutes  1’ 30” ME Air bike (SÓ COM OS BRAÇOS) 2’ 12 Handstand push up 3’    12 Burpee facing bar  4’ 12 Hang power snatch @75/55 lbs - @35/25 kg 5’ 17/14 Calories Row  6’ Rest 
Leia mais