TRABALHO DO DIA

 Wednesday






Treino 3. Quarta feira 


Mobility and Warm up

Hip and thoracic spine

then

2 rounds 

5 reps + 20 - 30'' hold

Kettlebell arm bar -  https://youtu.be/oeqT2eGVZ0M

10 Kettlebell Split squat

then

Barbell Push Jerk


Strength

Every 3' for 12'

2 Push Jerk  (Coming out rack)

6 *F.R.*Step up 

*Your foot be in contact with the box during repetitions

*Use Dumbbell or Kettlebell 


Conditioning

In 4 Minutes

25/18 *Calories Air Bike
9 *Burpee box jump over

Maximum repetitions of the Thruster in the remaining time
@42/30 kg

Rest 3' and repeat for total of 4 rounds

**You must adapt the volume of repetitions to arrive in time to perform the thruster

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