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    Friday Power 1h

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    Demétrio Ventura
    This workout focuses on power snatches and metabolic conditioning. It begins with a warm-up of bodyweight exercises and mobility drills. This is followed by a strength segment of power snatches starting at 40% of 1 rep max and increasing in weight up to a 1 rep max test. Metabolic conditioning consists of 3 rounds of an AMRAP including power snatches, burpees, and handstand walking. The workout concludes with 3000m of rowing for aerobic conditioning.

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    Friday Power 1h

    Uploaded by

    Demétrio Ventura
    4 views1 page
    This workout focuses on power snatches and metabolic conditioning. It begins with a warm-up of bodyweight exercises and mobility drills. This is followed by a strength segment of power snatches starting at 40% of 1 rep max and increasing in weight up to a 1 rep max test. Metabolic conditioning consists of 3 rounds of an AMRAP including power snatches, burpees, and handstand walking. The workout concludes with 3000m of rowing for aerobic conditioning.

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    Friday power 1h

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    This workout focuses on power snatches and metabolic conditioning. It begins with a warm-up of bodyweight exercises and mobility drills. This is followed by a strength segment of power snatches starting at 40% of 1 rep max and increasing in weight up to a 1 rep max test. Metabolic conditioning consists of 3 rounds of an AMRAP including power snatches, burpees, and handstand walking. The workout concludes with 3000m of rowing for aerobic conditioning.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    4 views1 page

    Friday Power 1h

    Uploaded by

    Demétrio Ventura
    This workout focuses on power snatches and metabolic conditioning. It begins with a warm-up of bodyweight exercises and mobility drills. This is followed by a strength segment of power snatches starting at 40% of 1 rep max and increasing in weight up to a 1 rep max test. Metabolic conditioning consists of 3 rounds of an AMRAP including power snatches, burpees, and handstand walking. The workout concludes with 3000m of rowing for aerobic conditioning.

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    © All Rights Reserved
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    of 1

    FRIDAY

    POWER

    WARM-UP WEIGHTLIFTING STRENGTH


    2 Rounds
    -2’ SkiErg POWER SNATCH
    -2' Adapted Thoracic Open
    Clique aqui
    40% - 2
    -30” Handstand Hold
    Clique aqui
    50% - 2
    -10 Banded Face Pulls
    Clique aqui
    60% - 2 Intervalo de descanso

    70% - 2
    60-70% - 1-2 minutos
    -30" Pendulums with a weight 70-100% - 2-5 minutos
    Clique aqui
    -10 Band Pass in Squat Position 80% - 2
    Clique aqui
    -10 PVC Pass Throughs 90% - 2
    95% - 2
    Clique aqui
    -10 PVC Press in Snatch
    Clique aqui
    Find 1RM - 3 attempts
    METABOLIC CONDITIONING
    Cirque du Soleil
    P Snatch
    95/65 lbs
    HS Walking
    AMRAP 3 Minutes x 3 rds Max sHSPU

    8 Power Snatch (115/85 lbs)


    12 Bar Facing Burpees
    Max distance HS Walk with pirouette
    in remaining time
    (5 meters segment unbroken = 2m + 1m pirouette + 2m)
    Rest 3:00 between AMRAPs

    PACE / RPE REACH


    AEROBIC CONDITIONING INFO
    Aerobic Conditioning GASTO CALÓRICO

    3000m Row
    650 kcal / 420 kcal

    DURAÇÃO DA SESSÃO

    60-70 minutos

    RPE 4-5

    WWW.HERCULESFUNCTIONAL.COM

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