Warm-up
Dynamic mobility and activation
5 rounds:
10 wrist pulse
10 frog stretch
10 T spine pulse on box
10 KB lat stretch
10 PVC pass through
B)
Strength & Conditioning - 20'
EMOM - 2'
5 tall snatch (45/35)
*treinar velocidade na queda - agachar
EMOM - 2'
5 tall snatch (65/45)
EMOM - 4'
3 high hang snatch (50% PR )
EMOM - 4'
1 high hang snatch + 1 hang snatch (60%)
EMOM - 4'
1 hang snatch + 1 squat snatch (70%)
EMOM - 4'
1 snatch high pull + 1 squat snatch (80%)
C)
WOD
500m row
30 DU
15 push-presses (115/75)
5 rounds (rest 2' entre eles)
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ENDURANCE
A)
Warm-up
TABATA - 4'
- air squat
- mountain climb
- dog stretch
- sit-up (butterfly)
B)
Conditioning WOD
AMRAP - 12'
200m run
20 GOH plates (45/35)
20 burpees on the plate
C)
WOD - Time de 3
AMRAP - 30'
- Atleta A: 400m run
- Atleta B: máx DU (RX) ou SU (SC)
- Atleta C: rest
*anotar o número de pulos de corda
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