May 2017
A. Squat Cleans 5 x 3 Perfect Reps Only B. Power Elizabeth For Time: 21 – 15 – 9 P.Cleans Ring Dips
May 2017
A. Row 1Km B.OLift Power Snatch En 4 sets build a 3Rm C.MetCon “Isabel” 30 Power Snatches @ 60/40 Time Cut 4 mins Comp: 03.10.16 D.Lift Full Control Dead Lift @ 90% 1Rm 40% -50%-60% x 5 Rest: 20″ L-sit
May 2017
A.Lift Dead Lift @90%1Rm 65% x 5, 75% x 5, 85% x 3, 95% x 1+ B.MetCon “Nancy” -5Rnds- Run 500 mts 15 OH Squat
May 2017
A.MetCon “FRAN” 21 – 15 – 9 Thrusters @ 43/29 Pull Ups B. Lift Dead Lift 3 x 3 @ 90%1Rm 50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x3+ reps
Abr 2017
A. -Bad Girl- “Grace” 30 Cleans and Jerks B. Dead Lift 3×5 @ 90%1rm (50%-65%-75%) x 5 reps 85% x 5 + reps
Feb 2017
A. Met-Con Monday 3′ AMRAP Cindy Rnds Rest 60″ 4′ AMRAP Cindy Rnds Rest 60″ 5′ AMRAP Cindy Rnds B. -Build a 3 Rm OH Squat- C. For Time: 1 – 7 Lat Burpees O.B OH Squat @ 80%3Rm -Rest 3′- 6 – 1 Lat Burpees O.B OH Squat -Rest 3′- 1 – 5 Lat Burpees O.B OH Squats -Time Cut 20 mins-
Dic 2016
Para finalizar el trabajo de Fuerza , si todavia no habéis calculado máximos la semana pasada “CF -TOTAL” Encontar 1Rmax de: Back Squat Press / Push Press Dead Lift Si ya tenéis los deberes de fuerza hechos: A. 3Rnd, not For Time: m1: 10 Handstand Tap rest m2: 30″ – 40″ Hang L-sit rest m3 : 3-5 Slow and Pause Ring Dips B. “Jackie” For Time: 1000 mts Row
Nov 2016
A. Push Press @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 3-5 Estrict C2B PU B. “3 ‘Fast Girls’ One Clock” -3′ AMRAP- 15 – 12 – 9 Thrusters @ 40/30 Pull-Ups -3′ Rest- -3′ AMRAP- 12 – 9 – 6 Dead Lift @ 100/70 HSPU -3′ Rest- 3′ AMRAP P.Snatch @ 50/35
Nov 2016
-Week 9, Dia 4- A. -5 Sets: alternar a1/a2- a1: Dead lift @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + a2: Push Press @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + B. Skill: HSPU Prog. Time Priority Diane 3.0 60″ Max Perfect DL @ 100/70 60″ Max HSPU 45″ Max Perfect DL @ 100/70 45″ Max HSPU 30″ Max Perfect
Nov 2016
-Week 8 Descarga – “Run BMC” For Time: Run 150 mts -1/2 Rnd Barbara- 10 Pull Ups 15 Push Ups 20 Sit Ups 25 A.Squats Run 300 mts -2 Rnds Mary- 5 HSPU 10 Pistols 15 Pull Ups Run 500 mts -3 Rnds Cindy- 5 Pull Ups 10 Push Ups 15 A.Squats Run 800 mts
Nov 2016
-Week 7, Dia 3- A. Dead Lift Wup: 50% x 5, 60% x 5 75% x5, 85% x 3, 95% x 1+ Rest: 10″ KB Bottom Squat Hold B. Skill: Snatch Clasico -3Rm- C. -ISABEL- For Time: 30 P.Snatch @ 70% 3Rm Time Cut 5 mins
Oct 2016
-Week 6, Dia 5- A. Dead Lift: 50% x 3, 60% x 3 70% x 3, 80% x 3, 90% x 3+ Rest: 3 – 6 – 9 – 12 – HSPU B. Time Priority DIANE 2.0 For Reps: 60″ Max Perfect Dead Lift @ 60-70% (90%1Rm) 60″ Max reps HSPU 45″ Max reps P.DL 45″ Max reps HSPU 30″ Max reps P.DL 30″ Max reps HSPU -Comp 5.10.15-