Entrenamiento del Viernes 2 de Agosto 2013
Calentamiento:
Fuerza:
- Push press
- 1-1-1-1-1-1-1-1
- Clean
- 1-1-1-1-1-1-1-1
WOD AMRAP 15 min
- 1 Rope
2 Tower with sack (subida sobre cabeza)
10 Clean and Jerk (40kg)
CARRERA
- 20 min c.c. suaves
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Entrenamiento del Jueves 1 de Agosto 2013
Calentamiento:
Fuerza:
- Bench press
- Max reps. with 30kg
- Max reps. with 40kg
- Max reps 50k
- Recp 4 min total 12 min
- Power clean
- 5/5/5/5/5
WOD AMRAP 12 min
- 10 Jumping Pull up
30 Doubles Unders
50 Sit ups
CARRERA
- 15 minc.c. + 5' a 5' km+ 5' a 4'45" km+ 5' a 4'30"km + 5' a 4' 15"km + 10 suaves.
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Entrenamiento del Miércoles 31 de Julio 2013
Calentamiento:
Fuerza:
- Combas
- 8 x 1 min
- Snatch
- 1-1-1-1-1-1-1-1
WOD "Joshie":
- Complete three rounds for time of:
- 40 pound (18kg) Dumbell snatch, 21 rep, right arm
21 L Pull-ups
40 pound (18kg) Dumbell snatch, 21 rep, left arm
21 L Pull-ups
40 pound (18kg) Dumbell snatch, 21 rep, left arm
21 L Pull-ups
CARRERA
- 20 min c.c. suave
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Entrenamiento del Martes 30 de Julio 2013
Calentamiento Específico:
Técnica
- Pistols
5 series x 10 reps
Push Jerk
5/5/5/5/5
WOD 15 Rounds for minute:
10 Ring Row
10 Squats
CARRERA
- 15 min c.c. + tec carrera +200+400+600+800+400mts (recuperación=ejecución)
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Entrenamiento del Lunes 29 de Julio 2013
Calentamiento Específico:
Técnica
- Tabata Push up
- Holds 3 series stick 1'30"
- Negative on rope 5" position
- Drives 5 per arm
WOD 5 Rounds for time:
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- 7 Pull ups (agarre biceps)
14 High Pull (agarre Snatch)
21 Press Bradford
Adapts your chances weight
CARRERA
- 15 min c.c. + 2 bloques x 10 diagonales 30" recp. 2 min entre bloques
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