Semana 13 a 18 Agosto 2018

SEGUNDA

CFB COMPETIÇÃO

A. Front Squat; 3-2-1-3-2-1; descanso 3m
B. Power Snatch; 1 rep OTM  15 [email protected]%
C. Snatch Pull; 2 reps cada 90seg x5 séries @100-105% sn max
+
EMOM for 20 Minutes
1st: 2 tough WPU
2nd: 7 second AB sprint @100% (record highest wattage achieved)
3rd: 30 sec AMRAP Burpee BJ @30″
4th: descanso

 


CFB- TIMES 
A. Power Snatch cluster, 2.2 (descanso de :10 entre clusters)
B. Front Squat Cluster @ 50X1, pesado para 2reps
C. “Paused” Strict COVP Pullup @ 10X2, pesado para 2 
+
For time:
1-6 Unbroken strict COVP Pullups
7-12 Unbroken CTB Pullups
*Scale is:
1-6 Unbroken strict pullups
7-12 Unbroken Pullups

 

TERÇA

CFB COMPETIÇÃO:
A. Split Jerk; 10-12 singles @75-80%, descanso 75s
B1. Deadlift; 2-3 reps x5, descanso 90s
B2. CGBP; 2.2×5, descanso 30s/90s
+
1,6km- Time Trial
*anote os splits de 400m s
*média e pico de Bpm


CFB- TIMES 
A. Split jerk Cluster 1.1.1 — d10seg entre cluster
B. strict press, pesado para 3 reps
+
5 séries @ 85-90%:
10 cal Remo
3 unbroken ring muscle ups + 3 strict ring dips
1m20
+
5 séries @ 85-90%:
10 cals bike
6-8 strict hspu 

1m20 descanso
+
5 séries @ 85% esforço
10 cals remo
5 kipping hspu 

5 Clapping Push ups 
5 Push ups
descanso 1m20 

QUARTA

CFB COMPETIÇÃO:
Do 0:00-3:00
2 rounds :
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
+
Do 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
+
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

CFB- TIMES 
A. Squat Snatch, 1 rep 85%RM x 7 séries descanso 1m30-2min
B. Above knee Hang Squat Clean . Squat Clean, pesado para em 6-7 séries
+
20 minute EMOM:
1 min: Power snatch . Hang Power snatch, 1.2 @ 135lb/95lb
2 min: 4 Fast Burpee Box jumps @ 30/24
3rmin: Power clean . Hang Power clean, 1.2 @ 185lb/125lb
4min: 2 rope climbs

 

SEXTA

CFB COMPETIÇÃO:
– Descanso

 

CFB- TIMES 
A. T&G Squat Clean, pesado para 2 reps
B. Back Squat, pesado para of 2 reps
C. Back Squat, 3 reps @ 93% do B x 2 séries descanso 2-3 min
D. Btn Split jerk. Split jerk pesado para 1.1- soltar entre
E. Btn Split Jerk . Split jerk, 1.1 @ 80%do D x 5 séries descanso 1m30
+
2 séries @ low %
30m andar de urso
200m trote
400m remo

 

SÁBADO

A. Clean & Jerk; construa a uma máxima
+
14 Minutos AMRAP:
60 cal remo
50 T2B
40 Wall Balls
30 Power Clean @135
20 Muscle Ups
+
20 Minutes leve

 

TIMES

A. Squat Snatch Cluster, 1.1 @ 70%RM x 8 séries descanso 1m30
+
4 séries @ esforço
100m
5 Box jumps @ 24″/20″
5-10 UB Ring Muscle ups
descanso 2 min
+
4 séries @ 90% esforço
250m remo @ 70% esforço
15-25 UB kipping HSPU
descanso 2 min
+
4 séries @ forte/ esforço
250m remo @ 70% esforço
1 rope climb
5 clappping push ups
5 HR push ups
5 Push ups
descanso 2 min b/t séries
+
4 séries @ 90% esforço
100m Corrida
5 Box jumps
10-20 Unbroken Toes to bar

By | 2018-08-12T21:34:27+00:00 agosto 12th, 2018|Treinos|0 Comments

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