TRABALHO DO DIA

Monday 

Treino 1. Segunda Feira

Mobility and Warm up

Thoracic spine

then

Barbell Hang power clean

Strength

Deadlifts UNBROKEN

Every 1'30'' for 7'30'' (5 rds)

11 @55 a 60%

9 @60 a 70%

7 @70 a 75%

5 @75 a 80%

3 @80% +

Conditioning

Running clock

Emom (0' - 10')

1' 15 Chest to bar

2' 13/9 Calories Air bike or 14 Calories Row

Immediately at the end of the 10 minutes;

3 rounds of (10' - 15'30'')

12 S.D.H.P @145/100 lbs - @65/45 kg

9 Hang P.clean