Entrenamiento del Viernes 28 de Junio 2013
Fuerza:
- Bench Press
5/5/5/4
- Push Press
5/5/5/4
WOD for time:
120 pound (54 kg) Overhead squat, 10 reps
10 Box jump overs, 24" box (60 cm)
135 pound (61 kg)Thruster, 10 reps
160 pound (72.5 Kg) Power clean, 10 reps
10 Toes to bar
10 Burpee
10 Toes to bar
160 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
120 pound Overhead squat, 10 reps
10 Box jump overs, 24" box (60 cm)
135 pound (61 kg)Thruster, 10 reps
160 pound (72.5 Kg) Power clean, 10 reps
10 Toes to bar
10 Burpee
10 Toes to bar
160 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
120 pound Overhead squat, 10 reps
CARRERA
- 20 min c.c. suave
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Entrenamiento del Jueves 27 de Junio 2013
Calentamiento:
- Tabata Push-Ups on the floor
- Effective leg circuit
- 2x10 4-stars drill
3x30 low squat ankle jump
3x10 rhythimc lunge jumps
WOD "SHIP" Nine rounds for time:
185 pound(83Kg) Squat clean, 7 reps
8 Burpee box jumps, 36" box (90cm)
8 Burpee box jumps, 36" box (90cm)
CARRERA
- 20 min c.c. cambios de ritmo 1' Fuerte+1' Suave x10 + 10' min Suaves
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Entrenamiento del Miércoles 26 de Junio 2013
Fuerza:
- Heaving Snatch Balance
5/5/5/5/4
- Power Snatch
5/5/5/5/4
WOD Four rounds for time:
- 30 Jump and touch
185 pound (83kg) Deadlift, 20 reps.
10 Handstand push-ups Kipping Pull-up
CARRERA
- 20 min c.c. suave
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Entrenamiento del Martes 25 de Junio 2013
Calentamiento Específico:
- TABATA
3 Sit-up with AMBAT
- Power clean
3/3/3/3/3/..... up to 21 repetitions
WOD Ten rounds for time:
- 3 Weighted Pull-ups, 45 pounds (20 kg)
5 Strict Pull-ups
7 Kipping Pull-up
CARRERA
- 20 min c.c. 3 series x 1000 mt (misma ejecución = misma recuperación)
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Entrenamiento del Lunes 24 de Junio 2013
Calentamiento Específico:
Técnica
- Holds (agarres)
3 series x 1 min
- Drives with rubber
4 sets x 6 reps. each arm
Two short ropes
WOD Three rounds for time:
- 135 pound (61 Kg)Hang power clean, 15 reps.
15 Burpees
CARRERA
- 15 min c.c. + 2 bloques x 3 series x 300 mt (misma ejecución = misma recuperación)
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