15-19 JUN
A. MOBILITY SNATCH
B. WEIGHTLIFTING
Every 10″ x 1´
1 Deep Power Snatch 55%
Rest 1´
Every 15″ x 2´
1 Deep Power Snatch 65%
Rest 1
Every 20″ x 3´
1 Deep Power Snatch 75%
Rest 1´
Every 30″ x 4´
1 Deep Power Snatch 85%
C. METCON 21´CAP
5 Rounds of
400m Run
12 Burpees over the Bar
5 Snatches
1´Rest Between Round
Every Round +5 Snatches
A.WARM UP
B. UPPER BODY STRENGTH
8 Rounds of
12 Seated Shoulder Press
1 Rope Climb
C. METCON
5 Sets of
2´ON 1´OFF
12 Dual Db Deadlift
9 Dual Db Hang Clean
6 Dual Db Box Step over 20″
Max Wall Walk
A. MOBILITY CLEAN
B. BARBELL CYCLING SQUAT CLEAN
Every 10″ x 1´
1 Squat Clean 50-55%
Rest 1´
Every 15″ x 2´
1 Squat Clean 60-65%
Rest 1
Every 20″ x 3´
1 Squat Clean 70-75%
Rest 1´
Every 30″ x 4´
1 Squat Clean 80-85%
C. METCON
5 Clean
30 Wall Ball 9/6
5 Clean
15 Muscle Ups
5 Clean
20 Wall Ball
5 Clean
10 Muscle Ups
5 Clean
10 Wall Ball
5 Clean
5 Muscle Ups
Clean 102/70
TEAM OF 2 45´CAP
1000m Row
10 x 100m Run I Go You Go
750m Row
7 x 100m Run I Go You Go
500m Row
5 x 100m Run I Go You Go
750m Ski Erg
7 x 100m Run I Go You Go
750m Ski Erg
7 x 100m Run I Go You Go
750m Ski Erg
7 x 100m Run I Go You Go
500m Bike Erg
5 x 100m Run I Go You Go
750m Bike Erg
7 x 100m Run I Go You Go
1000m Bike Erg
10 x 100m Run I Go You Go
A. MOBILITY BACK SQUAT
B. BACK SQUAT
b.1
4 Cluster Set 75-80%
3-2-1
20″ Rest Between Reps
1:1 Rest Between Set
b.2 Jerk
5 Sets of
1 Push Jerk + 2 Split Jerk 75-80%
5 Sets of 2 Spli Jerk 80%
C. METCON
2 Rounds of
30m One Kb over Head Walking Lunges 24/16
30 Toes to Bar
Directly Into
60 American Kb Swing 24/16
30 HSW
INSTALACIONES
