TREINOS COMPLEMENTARES
DIA 1
1. mobilidade ESCAPULAR - 10'
2. 3 sets
10 shoulder press behind the neck (95)
20 jump squat
10 remada curvada
20 jump lunge
3. SEMANA 1 - SNATCH push press
X3
3@ 50%
3@ 55%
2@ 60%
2@ 65%
1@ 70%
1@ 73%
4. 2 SÉRIES - SQUAT SN
X2
2@ 45%
2@ 50%
1@ 55%
DIA 2
1. mobilidade de quadril - 10'
2. 4 sets
100m run
10 cal bike
5 ohs (75)
5 push press sntach grip
5 hang squat snatch
3. SEMANA 1 - SNATCH BALANCE
X5
2@ 50%
2@ 55%
1@ 60%
1@ 65%
1@ 70%
1@ 73%
DIA 3
1. mobilidade ombros 6'
2. 4 sets (105)
5 squat clean
3 front squat
1 jerk
3. barbell complex (x2)
aumentar carga em todo set
squat clean + front squat + squat clean + jerk
3+3+3+3
2+2+2+2
2+2+2+2
1+2+1+2
2+1+2+1
1+1+1+1
DIA 4
1. 7’ mobilidade quadril e ombros
2. Aquece
10’ amrap
5 hang clean 95 lbs
3 shoulder
5/5 single arm ohs 35lbs
100m trote
3.
Emom 15’
1. 9 cal bike
2. 6 db thruster 70lbs
3. 2 Bella complex 155lbs
1 clean
1 shoulder
1 front
1 shoulder
DIA 5
1. 6' mobilidade quadril
2. tabata de front squat 95 lb
3. 15-12-12-10-5-5
front squat (iniciar 54%)
4. 4 x 5' amrap
500m ou 2' row
max remada curvada (125lb)
DIA 6
10’ mobilidade ombros
WARM UP
3 sets
20 ghd sit up
20 kb DL
20 front squat bar
WORKOUT
amrap 5' x 3
3 squat clean (165)
6 hspu strict
3 c2b strict
rest 2'
DIA 7
8’ mobilidade quadril
WARM UP
3x 10 cal
20 hang snatch 95lbs
20 du
b) WOD
EMOM 10'
4 Squat SN 135LBS
4 MU
DIA 8
1. 3 X 30''
Pigeon d
Pigeon e
extensao de tronco no chao
passagem com pvc
2. 7x
10 cal
6 chin pull up
12 cossack squat
3. Amrap 10’
12 db’s hang clean (45)
6/6 ohs db
24 lunge
4.
Back squat 12-10-10-8-8 (205)
Dl 12-12-12-8-8
Burpees over 6-6-6-4-4
DIA 9
1. 2 x 30”on/10” off
Clamshell com goma
Pigeon
Iso lunge
2. 5 x
15 sit up
15 cal bike
15 dl com kb
3.
850m-750m-650m-550m row
Rest = 10 strict pull ups
4. 4x 13@ back squat (58%)
Rest 1’30”
DIA 10
1. 2 x 10 Dolphin Press - [Link]
2. 2 x 12 shoulder cicles -[Link]
3. 2 x 10/10 Sidelying Shoulder External Rotation - [Link]
A) SPLIT SNATCH
3 (95)
3 (115)
2 (125)
2 (AUMENTAR)
1
B) GHD - 3 X 10 reps com pvc/barra
C)
2 X 2 + 2 - Front squat + shoulder press
3 x 2 - Squat Jerk
3 x 3 hang clean and jerk
D) AMRAP 10'
1-2-3-4-5-6
pOWER CLEAN (145)
HSPU
BURPEES OTB