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  • Extra Competition 05

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    Jonathan Dias
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    This document outlines a weekly training plan with mobility and strength exercises scheduled for most days. On Mondays there are bench presses, triceps exercises, and back extensions. Wednesdays include 4 minute pace runs with the goal of improving distance each round. Fridays have 20 minutes each of air bike and rowing ergometer with abdominal exercises every 4 minutes.

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    This document outlines a weekly training plan with mobility and strength exercises scheduled for most days. On Mondays there are bench presses, triceps exercises, and back extensions. Wednesdays include 4 minute pace runs with the goal of improving distance each round. Fridays have 20 minutes each of air bike and rowing ergometer with abdominal exercises every 4 minutes.

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    6 views6 pages

    Extra Competition 05

    Uploaded by

    Jonathan Dias
    This document outlines a weekly training plan with mobility and strength exercises scheduled for most days. On Mondays there are bench presses, triceps exercises, and back extensions. Wednesdays include 4 minute pace runs with the goal of improving distance each round. Fridays have 20 minutes each of air bike and rowing ergometer with abdominal exercises every 4 minutes.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 6

    MODERADO Moderado

    SEGUNDA TERÇA

    A. Mobility: Overall A. Mobility: Overall

    B.Treino: 4 Rounds B. Treino : 8' Amap Trusters ( In Paris )


    8 Bench Press
    8 Dumbell Bench Press Inclinado Wod 1 Gamespaloosa
    12 Triceps pulley for Banded
    12 Triceps testa
    12/12 Extensora for Ktb
    15 Extensora for ball com 3" pause

    E. Alongamento
    E. Alongamento
    Moderado

    QUARTA

    A. Mobility: Overall

    B. Treino:
    8x 4' min Pace Moderado
    1' Rest

    Melhorar a distância a cada round

    E. Alongamento
    moderado

    QUINTA

    A. Mobility: Overall

    B. Treino : Prova 2 Gamespaloosa

    E. Alongamento
    Moderado

    SEXTA

    A. Mobility: Overall

    B. Treino : 20 ' air Bike/ 20' Row erg


    A Cada 4' min fazer 15 Hollow rocks + 15 arch rocks
    Moderado

    Sábado

    A. Mobility: overal

    B. Treino : REST
    DOMINGO

    A. Mobility: Overal

    B. Treino: 6 km Running Low

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