Mesocycle
20 Agosto 2017
Construction & Volume – Week 4
Monday
Warmup Accessory (WA)
Knees fascial smash
General Warmup (GW)
Skill Volume Accumulation
10 Wall Climb
20 One Arm Ring Row
30 Knee to Chest
Activation (AT)
Hyperextension 3 × 12
Strength & Strength Endurance (SE)
E2MOM for 20′
6 Back Squat @ 70-72% 1RM
Strict Chin Up
10 sets @ 60% of m.e. Strict ChinUp
Rest 1′ Between sets
Work Capacity (WC)
Emom 24′ – 18′
1st – 12 DB Snatch alt. 25/15 kg
2nd – 12 GHD Situp
3rd – 12 A. Swing KB 32/24 kg
4th – 12 GHD Situp
5th – 16/12 Cal Bike
6th – Rest
Aerobic Capacity (AC)
4′ Run Moderate Pace
1′ Run Slow Recovery
3′ Run Moderate Pace
2′ Run Slow Recovery
2′ Run Moderate Pace
3′ Run Slow Recovery
1′ Run Moderate Pace
4′ Run Slow Recovery
Tuesday
General Warmup (GW)
15-10-5 Cal Bike
5-10-15 Cal Bike Backspin
Power & Power Endurance (PE)
Power Snatch
Drop & Go, 2 reps @ 90/60 – 60/42 kg x 8 sets
Rest 90″ between sets
Panda Pull Snatch Grip
6 × 3 ramping to 110% 1RM Snatch
Strength & Strength Endurance (SE)
Ring Muscle Up
Every 100″ for 5 sets @ 60% of m.e. RMU finded in 2′
Aerobic Power & Lactic Training (AP)
For Time:
50 Thrusters 50/35 – 42/30 kg (make a video)
Accessory (AY)
Jefferson Curls
3 sets x 8 reps 30/25 kg – 1′ rest bet
Yoke OH Hold “empty”
3 sets x 45″ – 1’ rest bet
Wednesday
General Warmup (GW)
200 m Walk with empty Barbell (Back Rack)
30″ Rest
200 m Walk with empty Barbell (Front Rack)
Activation (AT)
GHD empty Barbell Bench Press 3 × 8
Pushups on Dumbbell 3 × 10
Strength & Strength Endurance (SE)
Bench Press Close Grip
E2MOM for 20′
6 reps @ 70-72% 1RM
Bent Row Prone Grip
8 × 5 sets @ 55% 1RM
Rest 2′ between sets
Work Capacity (WC)
AMRAP 12′
12 KB Snatch ballistic (6+6) 32/24 kg
6 Deficit Strict HSPU (12/8 cm from ABmat)
3 Legless Rope Climb
Aerobic Capacity (AC)
3 sets of 2K Row
Rest 2′ between sets
Thursday
General Warmup (GW)
600 m Run
Activation (AT)
5 × 5 Stiff Arm hang muscle Snatch with Aluminium or Axle Bar
5 × 5 Military Press Up to 50% 1RM
Power & Power Endurance (PE)
Power Clean & Jerk Drop & Go
2 reps 100/70 – 75/50 Kg x 8 sets
Rest 90″ between sets
Clean Pull + Shrug
6 x (2+2) @ 105/110% 1RM Clean
Swim Session (AC)
Basic Scheduling
100 m Warm up
5 X 25 m 10″ rest
8 x 50 m 15″ rest
5 x 25 m 10″ rest
8 x 50 m 15″ rest
100 m Cool Down
Advanced Scheduling
400 m Warm up
Try to perform 1000 m unbroken with constant pace.
100 m Cool down
Accessory (AY)
Dynamic Load Axle Bar Press BTN
3 sets x 5 reps (2 KB 24 kg) – 1′ rest between sets
Friday
General Warmup (GW)
5′ Row
Start from 20 strokes/min and add 4 strokes every min
Activation (AT)
One leg DL with dumbbell or kettlebell 3 × 12 (6 each arm)
Strength & Strength Endurance (SE)
Deadlift
E2MOM for 20′ 6 reps @ 70-72% 1RM
Strict Ring Dips
10 sets @ 60% of m.e. strict Ring Dips
Rest 1′ Between sets
Work Capacity (WC)
For Time
4 Shouldering 80/50 – 50/30 kg
21 WallBall 15/9 kg
3 Shouldering
15 Wall Ball
2 Shouldering
9 Wall Ball
1 Shouldering
Aerobic Capacity (AC)
4′ Bike Moderate Pace
1′ Bike Slow Recovery
3′ Bike Moderate Pace
2′ Bike Slow Recovery
2′ Bike Moderate Pace
3′ Bike Slow Recovery
1′ Bike Moderate Pace
4′ Bike Slow Recovery
Saturday
Work Capacity (WC)
HAVE FUN
Easy wod with your friends or do the classroom – DON’T RUSH
Accessory (AY)
Single DB Push press Alt.
3 sets x 8+8 reps (DB 25kg) – 1’ rest bet
Single Arm DB OH Split Squat
3 sets x 8+8 reps (DB 20kg) – 1’ rest bet
GHD Barbell Row
Load as you feel – 5 sets x 5 reps – 1’ rest bet