Periodização Luan Baleeiro

20/03- 25/03
Segunda-feira

A- 3 km remo

B- Back squat
10x45% 8x55% 8x60% 6x70%
A cada round 20 passos de walk lunge

C- complex com a barra 20kg

8 rounds
3 deadlifts
2 Hang pull
3 Hang muscle
2 front squat

D- power clean
6x50% 5x60% 5x65% 3x70% 3x75%

E- 6 rounds
Máximo chin-up
8 remada curvada 50% PR do clean

F- 10 rope climb

Terça-feira

A- core
6 rounds com bola de 8lb
10 ABS sit-up
10 GHD

B- 5 rounds
3 wall walk
10 strict pull up

C- 5 rounds
Máximo HSPU
15 pull up

D- deadlifts
6x8 60%

E- 8 rounds
10 wall ball 20lb
100 mts run
6 burpee box jump over
 Quarta-feira

A- 3 km run ritimo forte

B- complex com a barra 20kg

3 power snatch
2 Hang squat snatch
5 OHS

C- squat snatch
8x30kg 8x34kg 8x40kg

D- complex
2 snatch press
1 balance
2 OHS
5x40% 5x50% 5x60% 5x65%

E- EMOM 12’
1’ máximo DU
1’ 20 box jump over

Quinta-feira

A- core
Tabata 8x 20”/10”
ABS V-up x russian twist c/ anilha 15kg

Tabata 8x 20”/10”
ABS remador c/ anilha 15kg x l-sit bar

B- 6 rounds
10 cal bike
10 clean 40kg
10 T2B

C- 6 rounds
12 step box c/ 2 db 10kg
8 box jump

D- complex
2 shoulder press
3 push press
1 push jerk
5x30kg 5x40kg 5x50kg
E- 10 rounds
5 thrusters 40kg
5 HSPU
5 pull up

Sexta-feira

A- 8 rounds
200 mts run ritmo forte

B- 6 rounds
6 front squat 50% segurando 3” em squat
8 deadlift 60%

C- 5 rounds
10 bench press 55% PR de clean
Máximo push ups

D- 5 rounds
6 power snatch 40kg
10 burpee over bar

Sábado

A- 32 minutos remo
5’ ritmo leve
3’ ritmo forte

B- DT
5 rounds
12 deadlifts
9 Hang power clean
6 push jerk
40kg