Entrenamiento del Sábado 25 de Enero de 2014
CALENTAMIENTO
- Tabata Ring Row
- Back Squat
5/5/5/5/5
WOD - 4 rondas
- 400 mtr
- 10 Body blaster
Carrera:
-
45 min suaves
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
Entrenamiento del Viernes 24 de Enero de 2014
CALENTAMIENTO
Técnica:
Técnica:
- POWER CLEAN
5/5/4/4/3
- SHOULDER PRESS (TRAS NUCA)
5/5/5/5/5
WOD - 4 rondas
-
20 DOUBLE UNDER
-
20 BOX JUMP
-
20 TOES TO BAR
Carrera:
-
20 min suaves
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
Entrenamiento del Jueves 23 de Enero de 2014
ESPECÍFICO
- Agarres
2 x 1min
- Pistols
5 x 5rep.
- Tabata 1/2
Push-up
WOD - Cindy XXX - for time
Complete as much as possible in 20 minutes of:
Complete as much as possible in 20 minutes of:
-
10 Pull-ups
20 Push-ups
30 Squats
-
15 Pull-ups
30 Push-ups
45 Squats
-
20 Pull-ups
40 Push-ups
60 Squats
-
25 Pull-ups
50 Push-ups
75 Squats
-
30 Pull-ups
60 Push-ups
90 Squats
Carrera:
-
20 min carrera continua + téc. carrera + 2x 4x 200mts ritmo carrera y recuperación 1’15” y entre bloques recuperación 3’
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
Entrenamiento del Miércoles 22 de Enero de 2014
FUERZA
- Front Squat
5/5/4/4/3
- High Pull (snatch)
5/5/5/5/5
WOD - Sean - 10 rounds for time of:
- 11 Chest to bar pull-ups
- 22 Front squat, 75 pound (34 kg)
Carrera:
-
30 min suaves opcional
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
Entrenamiento del Martes 21 de Enero de 2014
FUERZA
- Pull-up (agarre biceps)
A una mano
5 series x 5 rep. (cada brazo)
- Push Jerk
5/5/4/4/3
WOD “Linda”
- 10-9-8-7-6-5-4-3-2 and 1 rep. rounds for time of:
- Clean ¾ bodyweight
- Bench bodyweight
- Deadlift 1 ½ bodyweight
Carrera:
-
20 min c.c. + técnica carrera +800 +2x400 +2x200.
El primero al 75%, segundo al 85% y tercero a tope.
Descanso 3’, 2’ y 1’.
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
Entrenamiento del Lunes 20 de Enero de 2014
CALENTAMIENTO
- Combas 8x1’
- Fuerza:
- Power Snatch
5/5/4/4/3
WOD “Fight Gone Bad!”
- • Wall ball (9kg/6kg)
- • Sumo deadlift high pull (35kg /25kg)
- • Box jump (20″)
- • Push press (35kg /25kg)
- • Remo
Carrera:
-
20 min 2x5 rectas 80 m (90%) recup. trote 15“
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------
