23/11/2015

Lunes - 23 de NOVIEMBRE

Fuerza:

1) Sentadilla: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM. 

2) Press militar: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM. 

3) Dominadas Estrictas lastradas: 3 series x 10 repeticiones (AHAP) 

HIT/Capacidad de trabajo: “BEAR COMPLEX” 5 Rounds For Load

7 unbroken sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each of the 5 movements is a repetition. Complete all 5 reps for 1 set or sequence. Do this 7 times, unbroken (without letting go of the bar, or resting it on the ground) for 1 round. Complete 5 unbroken rounds. Increase the weight and rest as needed between each round. Score is max weight used for your 5th unbroken round.

Core: 3 rondas, no programado:

-5x Buenos días sentados (peso medio)

-60 Segundos Plancha Lastrada