Semana 4/06 a 09/06 de 2018

04-06 – Segunda

Competição
A. Power Snatch; 3.3.3×3, Descansa 10s/2m
+
Cada 2:30 x10-12 séries:
2 Front Squats (Pesado, sem máx)
+
4 séries:
1 Legless Rope Climbs
10-15 UB C2B Pullup
200m Corrida @75%
Descansa 2m 

CFB
A. Snatch Cluster 1.1.1 x 5 séries, Descansa 2min /:10 seg
B. Back Squat @ 20X1, 3 reps x 3 séries, Descansa 3 min
C. AMRAP unbroken strict C2B pull up , Descansa 3 min x 3 séries
D. 400m farmers carry for time 32/24 kg in cada mão

CFB _ times
Snatch variações
A. Squat Snatch, 1 rep Cada 2 min @ 86%RM x 7 séries
B. Back Squat @ 20X1, 1 reps @ 90-92%RM x 7 séries Descansa 2 min
C. Good morning @ 3010, 8 reps x 4 séries Descansa 1m30-2min
D. For time: Acumular 8 min prancha

05/06 –  Terça

Competição

5 Rounds For Time @85%
1 Milha Bike
15 KBS @32kg
10 Burpee
15 Double KB Front Squat @16kg


CFB
5 rounds @ hForte
400m remo

12 KBS 32/24kg
12 Box jump over 24″/20″
12 Burpee 
40 double under
Descansa 3 min

CFB _ times
EMOM x 10 mins:
1 min – 3-5 Strict HSPU no Deficit 20b/15lb weight vest
2 min – 3-5 Pronado Strict Chest c/  20b/15lb weight vest
+
5 min Descansa
+
EMOM x 10 mins:
3 CGBP @ 225lbs/145lb
3 Bar Muscle-ups
+
5 min Descansa
+
EMOM x 10 mins:
1 min- 10 supinado ring rows @ 20X0
2 min- 15 Hand Release Push-ups

06/06 –  Quarta

Competição

AMos Corrida @75% (moderadol)

PM
A. Split Jerk; 1 split Jerk Cada 90s x10-12 séries @77-83%
B1. Strict Press; 2×5, Descansa 90s
B2. Barra com Peso ; 2.2×5, Descansa 20s/90s
+
For Time:
50 Bench Press @80% peso corporal
50 Strict Pullups

CFB
A. Power Clean. Push Jerk 1 rep OTM  10 min aumentando peso
B. Clean Grip Deadlift 5,3,5,3,5,3 Descansa 2-3 min 
C. 2 muscle ups Cada minuto  10 min ou até a falha
D. 3 strict pronated pull up Cada 30 seg por 30 reps 


CFB _ times

A. Deadlift @ 11X1 () @ 82%RM Cada :90 x 5 séries
+
3 séries @ 90%:
30 seg Direita KB Snatch @ 32kg/24kg
30 seg Descansa
30 seg DU’s
30 seg Descansa
30 seg Esquerda KB Snatch @ 32kg/24kg
30 seg Descansa
30 seg DU’s
30 seg Descansa
+
10 min Descansa
+
5 séries @ 90%:
30 seg Squat Snatch @ 75lbs/55lb
30 seg Descansa
30 seg Bar Facing Burpees
30 seg Descansa

08/06 – Sexta

Competição

A. Clean Cluster; 2.2.2×3, Descansa 15s/2m
B1. BS; 3 reps x6 séries, Descansa 20s
B2.  BJ Cluster; 1.1.1×6, Descansa 10s/2m
+
4 séries @forte
10 UB Push Press @95
10 UB Deadlift @175
50m Prowler Sprint Ida e volta
descansa para recuepração

CFB
A. Hang Clean, Construir OTM por 10 min
B. Back Squat 3 x 6 , Descansa 2-3 min
C. GH raise 4-6 x 5 , Descansa 90 seg
D. For Time:
10-8-6-4-2
C2B pull up
40- 32-24-16-8
Double under

CFB _ times
A. Squat Clean & Split jerk, 1 rep @ 87-89%RM x 5 séries Descansa 2 min (sem falhas)
B. Front Squat, 1 reps @ 91%RM x 7 séries Descansa 2 min
C1. GH Raises @ 40X0, 8-10 reps x 5 séries, 30 seg
C2. GH Sit-ups @ 40X0, 10 reps x 5 séries, 30 seg 

 

09/06 – Sábado

Competição

60 Minutos Remo por máxima distancia  Row
media de pace

CFB
For Time:
100 cal remo
100 Wall ball 20/14
100 cal bike

CFB _ times
Squat Snatch, 1 rep  x 10 séries Descansa 1 min ([email protected] 65%RM e subda 5% Cada 2 séries)
+
A. Bench Press, pesado para 2 reps
B. Bench Press, 2 reps @ 93% do A x 4 séries

Descansa 2 min
+
EMOM  5 minutos
6 Ring Muscle ups (vá para unbroken)
+
Descansa 5 min
+
12 min EMOM:
1min: 10 CTB Pullups (vá para unbroken)
2 min: 10 Kipping Handstand push ups (vá para unbroken)

 

By |2018-06-07T13:33:36+00:00junho 6th, 2018|Treinos|0 Comments

Leave A Comment

css.php

download almost uapkmod here | All of new Android racing game you can check here