Warm-up - 10'
3 rounds:
10 PVC pass through
10 PVC OHS
10 psoas pulse D
10 psoas pulse E
+
10/8/6 (45/35)
Shoulder press opener
OHS (3" pausa)
Split jerk
B)
Strength & Conditioning - 15'
SPLIT JERK (sai do rack)
EMOM 15'
A cada 1'30:
3 (70% PR)
2 (75%)
1 (80%)
1 (aumenta a %)
1 (aumenta a %)
1 (aumenta a %)
1 (aumenta a %)
1 (até chegar 100%)
BACK SQUAT - 15'
5 (70%)
3 (80%)
1 (85%)
5 (75%)
3 (85%)
1 (90%)
C)
WOD - 12'
"Ten minute capacity test"
4' = max cal row
Rest 1'
3' =max pull-up
Rest 1'
2' = max back squat (135/95)
Rest 1'
1' = max SOH (135/95)
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