Oct 2016
-WeeK 7, Dia 1- A. Back Squat: Wup: 50% x 5, 60% x 5 75% x 5, 85% x 3, 95% x 1+ B. Skill: OH Squat – KBS C. For Time: In: Run 800 mts 21 – 15 – 9 OH-Squat @ 50/35 RKBS @ 32/24 Out: Run 800 mts
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-
Oct 2016
Week 6, Dia 4 A. Bench Press Wup: 50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 8-10 KB Row 8-10 RDL B. -Bear Complex- 1 rep: 1 PCL + 1 Fsqt + 1 Push Press + 1 Back Squat + 1 Push Press C. 3 x 3’AMRAP: 3 BC @ 60/45 6 Box Jump Over @ 70/60 9 T2B Rest 60″/Amrap
Oct 2016
– Week 6, Dia 3 – A. Mobilidad + C.O.R.E B. -30′ EMOM- 40″ Work/20″ Rest m1: Max Cal Assault Bike m2: Rest – Plank m3: Max Cal Row m4: Rest – Lateral Plank m5: Max Burpees Facing Bar m6: Rest – Lateral Plank *Sumar Totales de Calorias + Burpees
Oct 2016
-Week 6, Dia 2- A. Push Press: WUp: 50%x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+ B. Skill: P.Snt Progresion Rest: PU-C2B-BMU C. For Quality: 3Rnds/ cada 2′: 10 Press estrictos* 10/5 Pull Ups Est. -Rest 2′ antes del siguiente segmento- 3Rnds/ cada 90″: 10 Push Press** 10/5 C2B Pu -Rest 2′ antes del siguiente segmento- 3Rnds/ cada 60″: 5 P.Snt*** 5/2 BMU *Atletas
Oct 2016
-Week 6, Dia 1- A. Back Squat: WUp: 50% x 3, 60% x3, 70% x 3, 80% x 3, 90% x 3+ Rest: 20″ max Du B. Skill: Trusters / T2B C. -10′ AMRAP- 3 – 6 – 9 – 12 – 15 … etc Thrusters @ 40/30 T2B *20 Du/set
Oct 2016
– Week 5, Dia 5 – A. Push Press: Wup @ 50% x 5, 65% x 5, 75% x 5, 85% x 5 + B. a lo largo de 2-3 sets build: 1 Rnd DT: 12 Dead Lift + 9 HP. Cleans + 6 SH2OH Rest: Row 100 mts C. -Team Wod- Rowing DT: En parejas alternar a1 / a2 For Time: a1: 1 Rnd DT @ 70/50 a2: Row
Oct 2016
A. Running warm Up + Técnica B. 3 RFT: R1: 70%, R2: 80%, R3: 90%+ of Max Threshold 0:00 – 00:59 = 1 x 50 mts Sprint 01:00 – 01:59 = 1 x 100 mts Sprint 02:00 – 04:00 = 1 x150 mts Sprint 04:00 – 07:00 = 1 x 500 mts Run -Rest 2 min / Rnd- *Anotar mejor segmento
Oct 2016
Week 5, dia 3 A. Back Squat: Wup @ 55% x 5, 65% x 5, 75% x 5, 85% x 5+ Rest: 15 mts Sled Push -4RFT- 10 HP. Snatch @ 50/35 Mb Run 100 mts 10 OH Alt. Walking Lunges Mb Run 100 mts
Oct 2016
– Week 5, Dia 2 – Empezamos nuevo ciclo, sumar de 2 – 2.5 kg al 1Rm PB A. Press Banca: Wup: 50% x 5, 65% x 5, 75% x 5, 85% x 5+* *Todos los % basados en el 90% del nuevo 1Rm Rest: 8-10 Incline Barbell Rows (A.H.A.P) B. Skill: C2B-PU C. En parejas alternar trabajo / descanso 20′ AMRAP: a1: Work= 5 C2B-Pu + 10 Push Ups + 20 Row
Oct 2016
-Week 5- Empezamos nuevo ciclo, sumar de 4-5 kg al 1rm DL A. Dead Lift: Wup: 50% x 5 65% x 5, 75% x 5, 85% x 5 + * *Todos los % basados en el 90%del nuevo 1Rm Rest: Max E.HSPU + KHSPU B. Skill: Squat Cleans -En 7 Mins- Ejecutar 30 Squat Cleans @ 60/45 Tiempo rest: AMRAP: 10 Wall Balls + 5 Mu
Oct 2016
-Fin Semana Descarga- A. Press d Banca: 50% – 60% – 70% x 5 Rest: 8-10 incline KB Row B. Skill: Kipping Pull Ups, C2B, BMU. C. “Nicole XXX” -20′ AMRAP- MB Run 500 @ 20/14 Max Reps BMU + Max Reps C2B + Max Reps PU * *unbroken: al fallo continuar con el siguiente skill inmeditamente -Anotar número total de Reps- ó “Nicole” -20′ AMRAP- Run 500 mts Max
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