Performed strength exercises in this workout.
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Mobility - Crab hold, up and down
·
|
5 reps |
| |  |
|
Mobility - Kosack squat
·
|
10 reps |
| |  |
|
Scapular pushups
· Hombros
|
8 reps |
| |  |
|
Scapular pullup + half PU, box assisted
· Hombros
|
5 reps |
| |  |
|
Kip swing
· Abs, Hombros
|
6 reps |
| |  |
|
Lateral line jumps, one foot
·
|
10 reps |
| |  |
|
Lateral line jumps, one foot
·
|
10 reps |
| |  |
|
Squat jumps
· Piernas
|
6 reps |
| |  |
|
Mobility - Crab hold, up and down
·
|
5 reps |
| |  |
|
Mobility - Kosack squat
·
|
10 reps |
| |  |
|
Scapular pushups
· Hombros
|
8 reps |
| |  |
|
Scapular pullup + half PU, box assisted
· Hombros
|
5 reps |
| |  |
|
Kip swing
· Abs, Hombros
|
6 reps |
| |  |
|
Lateral line jumps, one foot
·
|
10 reps |
| |  |
|
Lateral line jumps, one foot
·
|
10 reps |
| |  |
|
Squat jumps
· Piernas
|
6 reps |
| |  |
|
Clean, hang (above knee) - Barbell
· Espalda, Back of thigh
|
2 x 40.0 kg |
| |  |
|
Clean, low hang (below knee) - Barbell
· Espalda, Back of thigh
|
1 x 40.0 kg |
| |  |
|
Clean, hang (above knee) - Barbell
· Espalda, Back of thigh
|
2 x 40.0 kg |
| |  |
|
Clean, low hang (below knee) - Barbell
· Espalda, Back of thigh
|
1 x 40.0 kg |
| |  |
|
Clean, hang (above knee) - Barbell
· Espalda, Back of thigh
|
2 x 40.0 kg |
| |  |
|
Clean, low hang (below knee) - Barbell
· Espalda, Back of thigh
|
1 x 40.0 kg |
| |  |
|
Clean, hang (above knee) - Barbell
· Espalda, Back of thigh
|
2 x 40.0 kg |
| |  |
|
Clean, low hang (below knee) - Barbell
· Espalda, Back of thigh
|
1 x 40.0 kg |
| |  |
|
Clean, hang (above knee) - Barbell
· Espalda, Back of thigh
|
2 x 40.0 kg |
| |  |
|
Clean, low hang (below knee) - Barbell
· Espalda, Back of thigh
|
1 x 40.0 kg |
| |  |
|
Clean, hang (above knee) - Barbell
· Espalda, Back of thigh
|
2 x 40.0 kg |
| |  |
|
Clean, low hang (below knee) - Barbell
· Espalda, Back of thigh
|
1 x 40.0 kg |
| |  |
|
Front squat - Barbell
· Piernas
|
4 x 50.0 kg |
| |  |
|
Wall balls
· Piernas
|
14 x 6.0 kg |
| |  |
|
Front squat - Barbell
· Piernas
|
4 x 50.0 kg |
| |  |
|
Wall balls
· Piernas
|
14 x 9.0 kg |
| |  |
|
Front squat - Barbell
· Piernas
|
4 x 60.0 kg |
| |  |
|
Wall balls
· Piernas
|
14 x 9.0 kg |
| |  |
|
Strict press - Barbell
· Hombros
|
4 x 20.0 kg |
| |  |
|
Push press - Barbell
· Hombros
|
2 x 20.0 kg |
| |  |
|
Ring support hold
· Abs
|
10 seconds |
| |  |
|
Strict press - Barbell
· Hombros
|
4 x 25.0 kg |
| |  |
|
Push press - Barbell
· Hombros
|
2 x 25.0 kg |
| |  |
|
Ring support hold
· Abs
|
10 seconds |
| |  |
|
Strict press - Barbell
· Hombros
|
4 x 25.0 kg |
| |  |
|
Push press - Barbell
· Hombros
|
2 x 25.0 kg |
| |  |
|
Ring support hold
· Abs
|
10 seconds |
| |  |