TRABALHO DO DIA

Thursday





Treino 4. Quinta Feira


Mobility and Warm up

Thoracic spine 

then

2 rds

12 Single leg glute bridges

8 Barbell good morning

2 rds

3 Barbell DL

3 High pull

3 Muscle clean

then

Strength

complex - Every 1'30'' for 9'

1 deadlift + 1 Power clean (touch and go)

Work for the heaviest of the day


Conditioning

For Time

45 DL @220/155 lbs - 100/70 kg

30 KB Step up over @32/24 kg

45 Toes to bar 

30 Power cleans @135/95 lbs - 61/42 kg

Cap 12'

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