Warm-up - 8'
TABATA - 4'
Mountain climb
Rolinho
Snatch push press (45/35)
Good morning (45/35)
TABATA -4'
Back squat (45/35)
Candlestick roll to squat
B)
Strength & Conditioning - 10'
BACK SQUAT
Set 1 === 6 (65% RM)
Set 2 === 4 (75%)
Set 3 === 2 (80%)
Set 4 === 2 (85%)
Set 5 === 4 a 6 (80%)
B1)
Workout - 10'
5 sets:
Max reps 30'' = power snatch (50% PR)
Rest 90"
*Anotar número de reps de cada round (tentar manter a média)
C)
WOD
For time
40 DU
20 wall balls (20/14)
10 T2B
60 DU
30 wall balls
15 T2B
90 DU
40 wall balls
20 T2B
Nenhum comentário:
Postar um comentário