Monday
Strength
Bench Press – tempo 10.0.10.0
3 @ [percent value=’20’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set
Bench Press – tempo 5.0.5.0
5 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set
Bench Press
40″ max effort @ rpe 7 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′ x 3 set
Tuesday
Workout
AMRAP 16′
16 Double Dumbbell Clean @ 2×22,5/15Kg
9 Bar Muscle Ups
16 Double Dumbbell Squat @ 2×22,5/15Kg
15 Handstand Push-ups
16 Double Dumbbell Shoulder to Overhead @ 2×22,5/15Kg
21 Toes to Bar
Wednesday
Sport Specific
EMOM 4′
1st – [percent value=’15’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]
6/4 Calories Bike Erg
2nd – [percent value=’25’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]
6/4 Calories Bike Erg
3rd – [percent value=’35’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]
6/4 Calories Bike Erg
4th – [percent value=’45’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]
6/4 Calories Bike Erg
rest 2′ then
EMOM 30′
[percent value=’49’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]
Breathing. You have a lot of time. Breath Well during Burpees Execution. Relax your shoulder and your body when you are not working.
Friday
Gymnastic Skill Development
Stiff Leg Front Kick
3 x 15 + 15
Stiff Leg Front Kick
Lying on ground Stiff Leg Lateral Kick
3 x 15 + 15
Lying on ground Stiff Leg Lateral Kick
Stiff Arms Bridge high Kick
2 x 15 + 15
Stiff Arms Bridge high Kick
Lateral Kick from Full Plank Position
2 x 15 + 15
Lateral Kick from Full Plank Position
Cross Body Toes To Bar Alternated
1 x 30 Rep
Cross Body Toes To Bar Alternated
BAR
3 Rounds
3 Pull Ups
3” Pull L-Sit
Rest 1’30”
3 Rounds
3 Chest to Bar Pull Ups
3” Pull L-Sit
Rest 1’30”
3 Rounds
3 Muscle Up
3 Bar Dip
Reserved for ONAIR
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3 Rounds
3 Chest to Bar Pull Ups
3” Pull L-Sit
Rest 1’30”
3 Rounds
3 Pull Ups
3” Pull L-Sit
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Pull L-Sit
HANDSTAND
Practice and try to complete 5 Set of:
8 Freestanding Shoulders Tap
4 Freestanding Legs Tap
Freestanding Shoulders Tap
Freestanding Legs Tap
Saturday
Sport Specific
EMOM 4′
1st – [percent value=’15’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]
6/4 Calories Row
2nd – [percent value=’25’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]
6/4 Calories Row
3rd – [percent value=’35’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]
6/4 Calories Row
4th – [percent value=’45’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]
6/4 Calories Row
rest 2′ then
EMOM 30′
[percent value=’49’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]
Breathing. You have a lot of time. Breath correctly during Thrusters execution. Exhale during eccentric phase and inhale during squat. Focus on your hip engagment just before lift.
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