SEMANA A4: WEIGHTLIFTING BLOCK

DIA 1

AVANZADO

MAX EFFORT

A. 3-5* (power snatch pausa 2" P1 + 2 overhead squat + snatch balance)

B. 1* 5 Deadlift (15´to find heavy 5).

ACCESORY

3*10/10 single leg deadlift

3*10 hip thrust

3*10 DB walking lunge

3*20/20 adb cadera

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

INTERMEDIO

MAX EFFORT

1* 5 Deadlift (15´to find heavy 5).

ACCESORY

3*10/10 single leg deadlift

3*10 hip thrust

3*10 DB walking lunge

3*20/20 adb cadera

2-3* (30" hollow hold + 30m heavy farmer carry dcha + 30" hollow hold + 30m heavy farmer carry izqda)

DIA 2

DIA 3

DIA 4