Entrenamiento del Viernes 13 de Septiembre 2013
Fuerza
- Muscle up
- 5/5/5/5/5
Resistencia
- Tabata Ring Row
WOD: 3 Rounds
- 20 Kettlebell Swing (60%)
- 20 Kettlebell Snatch(60%)
- 20 Hang Power Clean(60%)
- 20 Power Clean(60%)
- 20 Kness to Chest
- 20 Toes to Bar
Carrera:
- 50 min c.c.
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-------------------------------------------------------------------------------------------------------------------------- Entrenamiento del Jueves 12 de Septiembre 2013
Fuerza
- Snatch
- 2/2/2/2/2/2/2/2/2/2/1
- Increasing weight. Never pull over and roll 2.5kg between
- Start at 70% increasing by 2.5%. Search your maximum
WOD BARBARA: 5 Rounds
- 20 Pull Ups
- 30 Push Ups Run
- 40 Abdominal
- 50 Squat
- 3 min rest between rounds. All rounds timed
Carrera:
- 20 min c.c.+ tecnica carrera + 2x3x300 mtrs (85%) rec 1' y 3' entre bloques
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-------------------------------------------------------------------------------------------------------------------------- Entrenamiento del Míercoles 11 de Septiembre 2013
Fuerza
- Bench press (50kg)
- 2 blocks 25" work 20" relax 15" work
- Handstand Push up
- 5/5/5/5/5
WOD: for time
- 50 Double under
- 200 Run
- 40 Box Jump
- 200 Run
- 30 Burpess
- 200 Run
- 20 Box Jump
- 200 Run
- 10 Double under
Carrera:
- 20 min c.c. suaves
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-------------------------------------------------------------------------------------------------------------------------- Entrenamiento del Martes 10 de Septiembre 2013
Fuerza
- 5 Rope with ballast(7.5kg) ó drives with rubber rope
Abdomen
- 3x10 Knees to chest
- 3x10 Toes to bar
- 3x10 Pole vaulter
- 3x10 Hip
WOD: Amarap 12 min
- 7 Strict Pull ups
- 10 Clean and Jerk
- 15 Wall ball
Carrera:
- 20 min c.c.+ tecnica carrera + 1 x 1500 mts. + 1 x 1000 mts. + 1 x 500 mts. 4'y 3' min. recp. (series al 80%)
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-------------------------------------------------------------------------------------------------------------------------- Entrenamiento del Lunes 9 de Septiembre 2013
Fuerza explosiva
- 3x6 Low box depth jump
- 3x8 Jump with bar (40kg)
- 3x8 Stairs with bar (40kg)
Fuerza
- Tabata Ring Push Ups
WOD: Amarap 10 min "One more"
- 1 tower
- 7 clean
Carrera:
- 20 min c.c. 2x4x200mts progresivos recp. trote y 2' min entre bloques
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