TRABALHO DO DIA

Monday

Treino 1. Segunda Feira 

Mobility and Warm up

then

2 rounds

15 Reverse nordic curl

20'' Squat Hold

Barbell Hang squat clean

Every 2' for 10' (5 rounds)

1 Hang squat clean + 6 Front squat (rounds 1)

1 Hang squat clean + 5 Front squat (rounds 2)

1 Hang squat clean + 4 Front squat (rounds 3)

1 Hang squat clean + 3 Front squat (rounds 4)

1 Hang squat clean + 2 Front squat (rounds 5)

Conditioning

100 Double unders / 150 S.U

10 Hang squat clean @155/110 lbs - 70/50 kg

90 Double unders / 140 S.U

8 Hang squat clean

80 Double unders / 130 S.U

6 Hang squat clean

70 Double unders / 120 S.U

4 Hang squat clean

60 Double unders / 110 S.U

2 Hang squat clean

Cap 12'