TRABALHO DO DIA

Monday





Treino 1. Segunda Feira


Mobility and  Warm up

Thoracic spine

then

Barbell power clean

Strength

Every 30'' for 3'

2 Deadlifts

rest 2'

Every 20'' for 3'

1 Deadlift

10' Emom

1' Max toes to bar unbroken

2' rest 

Conditioning

For time

100 Double unders / 150 S.U

10 Power cleans touch and go @135/95 lbs

80 Double unders / 120 S.U

8 Power cleans touch and go @155/110 lbs

60 Double unders / 100 S.U

6 Power cleans touch and go @175/135  lbs

40 Double unders / 80 S.U

4 Power cleans touch and go @200/145 lbs

Cap 9'

 

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