TREINO DE LPO/Olympic weightlifting

08/03/2017
Quarta

BWFRR reddit warm up

Bodyline drill:

Seconds Exercise Comments

10-60 Plank Alternative: Forearm Plank
10-60 Side Plank Alternative: Forearm Side Plank
10-60 Reverse Plank
10-60 Hollow Hold
10-60 Arch Hold

Skill Work (~10min

5-10 minutes Handstand progression
L-sit 3x10-30s
1.a Press 2x5 30kg
1.b Pull up 2x5
2 Squat 2x5 64kg
3 RDL 2x5 60kg
3.a Diamond Push up 2x5
3.b DB Row 2x8 16kg
4. Grip pinching 2x20s 5kg

12/03/2017
Domingo
BWFRR reddit warm up
Bodyline drill
L-sit 3x10s-30s
1.a Press 2x5 34kg
1.b Pull up 5x2 (Cycle 10 repetitions mastery)
2 Squat 2x5 70kg

3 RDL 2x5 64kg

4.a Diamond Push up 2x6
4.b Db Row 2x6 17kg
4. Grip pinching 3x20s 5kg

15/03/2017
Quarta
BWFRR reddit warm up
Bodyline drill
L-sit 3x10s-30s
1.a Press 2x5 36kg
1.b Pull up 5x2 (Cycle 10 repetitions mastery)
4.a Diamond Push up 2x8
4.b Horintal Row 2x8
4. Grip pinching 3x20s 7kg

22/03 Quarta-feira
BWFRR reddit warm up
Bodyline drill
L-sit 3x10-30s
1.a Press 2x5 38kg
1.b Pull up 3x4 repetitions (Cycle 10 rep mastery)
2.a Psuedo Planche Push up 2x5
2.b Horizontal Row 2x8
3. Grip Pinching 3x15s 8kg

26/03 Domingo
BWFRR reddit warm up
Body-line drill
L-sit 3x10-30s
Low bar Squat 2x5 74kg
1.a Press 2x5 40kg
1.b Pull up 3x4 repetitions (Cycle 10 rep mastery)
2.a Pseudo Planche Push up 1x6, 1x5
2.b DB Row 2x7 17kg
3. Grip Pinching 3x20s 8kg

29/03 Quarta
BWFRR reddit warm up
Body-line drill
L-sit 3x10-30s
1.a Press 2x5 42kg
1.b Pull up 3x2 reps
3.a Pseudo Planche Push up 2x6
3.b DB row 1x8, 1x7 17kg
4. Grip Pinching 2x25s 8kg

26/04 Quarta
BWFRR reddit warm up
Body-line drill
1.a press 2x5 46kg
1.b Pull up 2x6, 1x4
2.a PPPU 1x8, 1x7
2.b Db row 2x9 17kg

27/04 Quinta
BWFRR reddit warm up
Body-line drill
Handstand 10min
L-sit 3x10-30s
30/04 Domingo
BWFRR reddit warm up
Body-line drill
Handstand 10min
L-sit 3x10-30s
1.a press 2x5 48kg
1.b Pull up 2x6, 1x5
2.a PPPU 2x8
2.b Db row 2x10 17kg

03/05
BWFRR reddit warm up
Body-line drill
1.a press 2x5 50kg
1.b Pull up 3x6
Squat 2x5 70kg
L-sit 2x15-30s
2.a Rings PU 2x6
2.b Db row 2x10 17kg
Starting strength adaptado

Ring push up Progresso para exerccios mais difcieis

Db uni-row sets of 8-10 repetitions

28/05 domingo
Starting strength adaptado
Warm up- press, goodmorning, squat, shoulder mobility, plank
Squat 3x5 70kg
Press 3x5 40kg
Pull up 2x5, 1x4

30/05 tera
Starting strength adaptado
Warm up- press, goodmorning, squat, shoulder mobility, plank
Squat 3x5 74kg
Rings push up 3x5
Deadlift 1x5
Db rows 3x6 15kg

01/06 quinta
Starting strength adaptado
Warm up- press, goodmorning, squat, shoulder mobility, plank
Squat 3x5 76kg
Press 3x5 42kg
Pull up 3x5

07/06 - quarta
Starting strength adaptado
Warm up- press, goodmorning, squat, shoulder mobility, plank
Squat 3x5 80kg
Rings push up 1x6, 2x5
Db rows 1x7, 2x6 15kg

09/06 - sexta
Starting strength adaptado
Warm up- press, goodmorning, squat, shoulder mobility, plank
Squat 3x5 84kg
Press 3x5 44kg
Pull up 1x6, 2x5

11/06 domingo
Starting strength adaptado
Warm up- press, goodmorning, squat, shoulder mobility, plank
Squat 3x5 86kg
Rings push up 2x6, 1x5
Db rows 3x7 15kg
LPO FORTLIFT

14/06 Quarta (LPO)

AP + EA 55/3, 65/3, 75/2, 85/2
AGF - 55/3, 65/3, 75/2, 85/2

15/06 quinta
Strength
Press 3x5 46kg
Pull up 1x6, 2x5

16/06 sexta
LPO
AF (muscle snatch)
AGC (back squat) up to 70kg for 2 sets of 2 reps

21/06 Quarta
LPO am
AF+Ap 55%, 65%, 75%, 85% - 40kg
AGF 3, 2x3, 2x3, 2 70kg

22/06 - Quinta
LPO
AR1P + AR1TC + AR2F 85% 60kg
PAR 80kg

24/06 - sbado
Strength
Press 3x5 48kg
Pull up 8x2

26/02 segunda
LPO
AF + D + AGC
85% - 50kg
AGF
115% - 110kg

28/06 quarta
LPO
AP + E. A up to 45kg (85%)
AGC up to 90kg (85%)

30/06 sexta
LPO
ATC + AG
55/3+1 x2 30kg, 65/3+1 x2 40kg, 75/3+1 x3 45kg, 85/2+1 50kg
AGF
55/5 x2 45kg, 65/5 x3 50kg, 75/5 x2 55kg, 85/4 60kg

01/07 sbabdo
LPO
ATC 60% 2 40kg, 70% 3 45kg, 80% 2 50kg
ARTC1 + AR2T 60% 2 50kg, 70% 3 55kg, 80% 2 60kg
AGF 60% 5 60kg, 70% 4 70kg, 80% 80kg 5
PA alta 60%x3x2 40kg, 70%x4x2 50kg, 80%x3x2 55kg
Upper body strength
Press 3x10 28kg
Pull up 1x3, 6x2

03/07 segunda
AGC 110kg
AGF 100kg
Power Snatch 60kg
Power Clean 75kg
Snatch 65kg
Clean 80kg
LPO
AF + D + AG 65%x3 30kg, 75%x5 35kg, 85%x3 40kg, 90%x1 45kg
AGF 65%x4 50kg, 75%x7 60kg, 85%x4 70kg, 90%x2 75kg
PA 100%x2 60kg, 110%x3 67kg, 120%x2 74kg

05/07 quarta
LPO
AP+EA 55/1+3 30kg, 65/1+5 x2 40kg, 75/1+3 x2 45, 85/1+1 x2 50kg
AGC 55/6 55kg, 65/5x2 65kg, 75/3x2 80kg, 85/2 90kg
Fora
Press 3x10 28kg
Pull up 2x3, 5x2

07/07 sexta
LPO
ATC + AG
55/5+1 35kg, 65/4+1 42,5kg, 75/3+1 48kg, 85/2+1 55kg
AGC 55/7 60kg, 65/5x2 72,5kg, 75/3,4 82,5kg, 85/4 94kg

08/07 sbado
LPO
AP 50/3x2 30kg, 60/3x2 40kg
ARP 40kg, 50kg
ATC 60/2x2 40kg, 70/2x2 46kg, 80/1x9 52,5kg
ARTC1 40kg, 50kg, 62,5kg
Fora
Press 3x5 50kg
Pull up 3x3, 3x2

10/07 segunda
AGC 115kg
AGF 104kg
Power Snatch 62kg
Power Clean 76kg
Snatch 66kg
Clean 82kg
Press 60kg
Bench press 90kg

LPO
AP 60/3x2 35kg, 70/2,3 45kg, 80/3,2 50kg
PA 90/4 60kg, 100/3 65kg, 110/3 75kg
AGC 60/5x2 70kg, 70/5,4 80kg, 80/3,3,2 90kg
Bench press 3x5 70kg

12/07 quarta
LPO
AR2T 60/3x2 50kg, 70/3x2 57,5kg, 80/3x2 65kg
PAR 90/5x2 70kg, 100/4x2 80kg, 110/3x2 90kg
Press in split jerk 60/6 35kg, 70/3x2 42,5kg, 80/3x2 48kg
Pull up 1x4, 3x3, 2x2

14/07 sexta
LPO
Ap sus acj 60/3x2 35kg, 70/3,2 42,5kg, 80/2x2 50kg
PA (snatch pull) - 90/6 60kg, 100/4 65kg, 110/4 72,5kg
Agc (back squat) 60/5 70kg, 70/4 80kg, 80/3x2 90kg
Press 60/5 35kg, 70/4 42,5kg, 80/3x2 50kg

15/07 sbado
LPO
ATC 40/5 30kg, 50/4 35kg, 60/3 40kg, 70/2 45kg, 80/1 52,5kg
ARTC1 + AR2T , 50/4+2 45kg, 60/3+2 50kg, 70/2+2 60kg, 80/1+1 65kg
Chin up 5x3, 3x2
17/07 segunda
ATC 67kg
AP 63kg
AR1TC 83kg
AR1P 77kg
AR2T 83kg
AR2L 77kg
AGC 117kg
AGF 106kg
Press 61kg
Bench Press 91kg

LPO
AF + AG 60/5 35kg, 70/4 45kg, 80/2x2 50kg
PA 90/3 60kg, 100/2 65kg, 110/2 70kg
AGC 60/9 70kg, 70/6 80kg, 80/6 90kg
Bench press 60/9 54kg, 70/6 62,5kg, 80/3x2 70kg

Obs.: agachamento pode aumentar a RM j que fiz 6 repeties tranquilas com 80%
Nova RM prevista para AGC 120kg

20/07 - Quinta
LPO
ARP1 + AR2T 60/3+3 45kg, 70/2+2x2 52,5kg, 80/2, 1 60kg
PAR 90/3 70kg, 100/4 82,5kg, 110/3 92,5kg
AGF 90/6 95kg, 100/9 105kg, 110/6 115kg

22/08 sbado
LPO
AF sus acj 60/2 37,5kg, 70/2 45kg, 80/2 50kg
ARF1 + ARF2 60/3+3 45kg, 70/4+4 55kg, 80/3+3 60kg
AGF 60/5 65kg, 70/5 75kg, 80/5 85kg
Terra 90/4 75kg, 100/3 85kg, 110/3 95kg
Chin/pull up 1x5, 4x3, 2x2

24/07 segunda
ATC 67kg
AP 63kg
AR1TC 83kg
AR1P 77kg
AR2T 83kg
AR2L 77kg
AGC 117kg
AGF 106kg
Press 61kg
Bench Press 91kg
Repetir os pesos porque eu adoeci durante a semana

AP + AG sus acj 60/5+5 35kg, 70/3+3x2 45kg, 80/2+2x2 55kg

ARP1 + AR2F 65/4+4x2 50kg, 75/5+5x2 60kg, 85/3+3 67,5kg, 90/2+2 70kg
AGC 60/5x2 70kg, 70/5x2 80kg, 80/3x3 90kg
Rosca direta 2x10 30kg, 2x10 25kg
Ring push up 2x5

29/07 - sbado
Bodyline drill
Pull/chin up 5x3
Ring push up 5x3
Rosca direta de levantador 2x10 24kg
31/07/2017 segunda
LPO
AF + AG 60/5+5 37,5kg, 70/4+4 45kg, 80/3+3x2 50kg
AGF 60/5x2 65kg, 70/4x2 75kg, 80/3x3 85kg

04/08/2017 sexta
AR1TC + AR2T 60/3+3x2 50kg, 70/3+3x2 60kg, 80/3+3x2 65kg

05/08 sabado
ATC sus acj 55/4x2 35kg, . 65/4x3 44kg , 75/3x2 .50kg , 85/2 55kg
TERRA 95/5 80kg, 105/3x2 90kg, 115/2x2 100kg, 125/2 110kg
Bodyline drill
Pull/chin up 2x4, 3x3
Rings push up 1x5, 1x4, 3x3
Drag curl 1x10 20kg, 1x10 25kg, 2x10 27,5kg

07/08/2017 segunda-feira
ATC 68kg
AP 64kg
AR1TC 84kg
AR1P 78kg
AR2T 84kg
AR2L 78kg
AGC 118kg
AGF 106kg
Press 62kg

09/08/2017 quarta
ATC 50/5x2 34kg, 60/3x3 45kg, 70/2x2 50kg
AGC 60/6 70kg, 70/4x2 80kg, 80/3x2 90kg
Press 2x10 40kg
Ring push up 1x5, 2x4
Bodyline drills
10/08/2017 - Quinta
Pull up 3x4, 1x3
Remada Unilateral 2x10 18kg
Drag curl 2x10 25kg
Bodyline drills 2x30s (difcil)

11/08/2017 sexta
AP + Entra 60/1+4x2 40kg, 70/1+3x2 45kg, 80/1+2x3 50kg
ARP1+AR2T 60/1+4x2 45kg, 70/1+3x2 55kg, 80/1+2x3 65kg
Press 60/5x2 35kg, 70/4x2 40kg, 80/3x3 45kg
Ring push up 2x5, 2x4

16/08/2017 quarta
AP + Entra 60/1+6 30kg, 70/1+4 40kg, 80/1+4 50kg
ARP1+AR2T 60/1+3 45kg, 70/1+4 55kg, 80/1+2x2 65kg
Terra 90/5 80kg, 100/4 90kg, 110/3 100kg

17/08/2017 quinta
ATC 50/4x2 35kg, 60/3x2 45kg, 70/3x2 55kg
ARTC1 50/8 45kg, 60/3x2 55kg, 70/3x2 65kg

18/08/2017 sexta
PA + PA alta + AP 50/5+5+5 30kg, 60/4x2 40kg, 70/3x2 50kg
PAR + ARP1 + ARF2 40kg, 50kg, 60kg

19/08/2017 sbado
AGF 50/5 50kg, 60/4x2 60kg, 70/3x3 70kg
Terra 90/3 90kg, 100/3x2 100kg, 110/3x2 110kg
Press 1x10 30kg, 1x10 34kg, 2x10 35kg
Drag Curl 1x10 20kg, 1x10 24kg, 2x10 25kg

20/08/2017 - domingo
Pull up 4x4
Rings push up 3x5, 1x4
Remada unilateral 3x10 18kg
Bodyline drills prancha reta, lateral, extenso da plvis

ATC 68kg
AP 64kg
AR1TC 84kg
AR1P 78kg
AR2T 84kg
AR2L 78kg
AGC 118kg
AGF 106kg
Press 62kg

21/08/2017 - segunda-feira
DA + AG 50/3+3x2 40kg, 60/3+3x2 50kg, 70/3+3x6 55kg
AGF 50/6 55kg, 60/5 65kg, 70/4x3 75kg
Hang Leg raises 4x5

Corrida 20 minutos intercalando com caminhada

22/08/2017 Tera-feira
Bodyline Drills
Pull up 1x5, 2x4
Rings Push up 1x6, 2x5
Desenvolvimento frente 2x10 34kg
Remada unilateral 2x10 20kg

23/08/2017 quarta-feira
Corrida 20 minutos intercalando com caminhada

24/08/2017 quinta-feira
ARP1 + AR2F 50/3+3x2 45kg, 60/3+3x2 55kg, 70/3+3x3 65kg
PA sus abj 90/4x2 60kg, 100/3x2 70kg, 110/3x2 80kg
Ring push up 2x6, 1x5
Desenvolvimento frente 1x10 26kg, 2x10 24kg
Triceps francs 2x10 20kg

25/08/2017 Sexta
AF + AG 50/3+3x2 35kg, 60/3+3x2 40kg, 70/3+3x3 45kg
AGF + isso 5 50/5x2 60kg, 60/4x2 70kg, 70/3x3 80kg

26/08/2017 sbado
AGC 50/5x2 60kg, 60/5x2 70kg, 70/3x2 80kg, 90kg, 80/3x3 100kg
Terra 90/5 80kg, 100/5 90kg, 110/4 100kg, 120/4 110kg, 120kg 2x3
EXTL 50/5x2 40kg, 60/5x3 50kg
Pull up 2x5, 2x4

28/08/2017 segunda
ATC 68kg
AP 64kg
AR1TC 85kg
AR1P 78kg
AR2T 84kg
AR2L 78kg
AGC 120kg
AGF 108kg
Press 62kg

AP + AG 50/3+3x2 35kg, 60/3+3x2 45kg, 70/3+3x3 55kg

ARP1 + ARF2 45kg, 55kg, 65kg
Rings Push up 3x6
Desenvolvimento frente 3x10 30kg
31/08/2017 quinta
E. A 50/4 35kg, 60/3x2 40kg, 70/3 45kg, 80/2x2 50kg
AR2T 50/4 40kg, 60/3x2 50kg, 70/4 55kg, 80/2x2 60kg
Pull up 3x5, 1x4
Drag curl 3x10 25kg

02/09/2017 sbado
Drag curl 4x10 24kg
Overhead triceps extension 3x10 20kg
Bodyline drill

04/09/2017 segunda
AF + AG sus acj 50/4 35kg, 60/4,3 40kg, 70/4 45kg, 80/2 50kg
AGF 50/6 55kg, 60/10 65kg, 70/6 75kg, 80/2 85kg
Pull up 1x6, 3x5
Desenvolvimento 4x10 30kg

07/09/2017 sexta-feira
ATC 50/6 35kg, 60/5x2 40kg, 70/3x2 45kg, 80/2x2 50kg
AGC 50/6 60kg, 60/5x2 75kg, 70/3x2 8, 85kg 80/2x2 95kg

08/09/2017 - sbado
EXTL - 50/5 44kg, 60/5x3 54kg
Pull up 1x7, 1x6, 2x4 5kg
Desenvolvimento 50/6 30kg, 60/10 36kg, 70/6 40kg, 80/5 44kg

ATC 70kg
AP 68kg
AR1TC 85kg
AR1P 80kg
AR2T 84kg
AR2L 78kg
AGC 125kg
AGF 110kg
Press 64kg

13/09/2017 quarta
AGC 50/5 60kg, 60/4x2 75kg, 70/5 85kg, 80/2 95kg
PA alta + AF 50/2+2x2 30kg, 60/2+2x3 40kg, 70/2+2x2 45kg, 80/1+1 50kg
Desenvolvimento 4x10 32,5kg
Pull up 1x7, 2x6, 1x5

14/09/2017 quinta
DA+ AG 50/4+4 30kg, 60/3+3x2 40kg, 70/2+2x2 45kg, 80/1+1 50kg
ARP1 + ARF2 50/1+4 40kg, 60/1+3x2 50kg, 70/1+4 60kg, 80/1+1 70kg

15/09/2017 sexta
AP sus acj 50/4 35kg, 60/3x2 45kg, 70/2x2 50kg, 80/1 55kg, 1x60kg
Back thruster 50/4 40kg, 60/3x2 50kg, 70/2x2 60kg, 80/1 70kg

16/09/2017 sbado
AGC EMOM 3x3 60kg, 3x3 65kg, 3x2 70kg
Wod:
21-15-9
Back Thruster 50kg
Pull up

ATC 71kg
AP 69kg
AR1TC 86kg
AR1P 81kg
AR2T 85kg
AGC 128kg
AGF 112kg
Press 65kg

20/09/2017 quarta
AGC 50/6 62,5kg, 60/5x2 75kg, 70/3x2 85kg, 80/2x2 95kg
Terra 90/5 80kg, 100/4x2 90kg, 110/3x2 100kg, 120/2x2 110kg
Desenvolvimento 1x10 30kg, 2x10 35kg
Pull up 2x7, 1x6

21/09/2017 quinta
AR2T 50/3x2 45kg, 60/2x2 55kg, 70/2x2 65kg, 80/2 70kg
AF sus acj 50/3x3 35kg, 60/2x2 45kg, 70/2x2 50kg, 80/2 55kg

22/09/2017 sexta
AP + EA 50/3+3 40kg, 60/3+3x2 45kg, 70/2+2 50kg, 80/2+2 55kg
AGC 50/4x2 70kg, 60/3x2 80kg, 70/3x2 90kg, 80/3x2 100kg
Terra 40/3x2 60kg, 50/2x3 75kg, 60/2x2 90kg, 70/1x2 105kg, 80/1x2 120kg, 90/1 135kg, 1x1
145kg, 1x1 165kg, 1x1 170kg, 1x1 175kg, 1x1 180kg, 1x1 185kg

23/09/2017 sbado
Tabata:
20 V-up
10 Superman

Floor press 1x10 50kg, 1x10 70kg, 1x10 80kg (ajuda)

Triceps testa 3x8 30kg

Wod: Nancy
5 rounds
400m Corrida
15x OHS (40kg)
Fiz 4 rounds
Acessrios:
Pull up 2x7, 2x5 5kg
Rosca Direta 3x10 26kg

25/09/2017 segunda
AF + AP 50/1+2x2 35kg,60/1+2x2 40kg, 70/1+2x2 45kg, 80/1+2 52,5kg
PA neg 90/5 50kg, 100/5 60kg, 110/4x2 70kg, 120/3x2 80kg
Desenvolvimento 3x8 35kg
Pull up 1x7, 2x5

26/09/2017 tera
Corrida 20min

27/09/2017 quarta
Entr. A 50/3x2 40kg, 60/3x2 45kg, 70/2x2 50kg, 80/2 55kg
AR2T 50/3x2 45kg, 60/3x2 55kg, 70/2x2 65kg, 80/2 75kg
Triceps 3x10 25kg
Abs hang leg 3x10
AGC 60/5 80kg, 70/3x2 90kg, 80/2x3 100kg

28/09/2017 quinta
Corrida 20min

29/09/2017 sexta
PA alta 50/3x2 40kg, 60/3x2 50kg, 70/3x2 55kg, 80/3x2 60kg
AGC 50/5x2 75kg, 60/4x2 85kg, 70/3x2 95kg, 80/3 105kg
Desenvolvimento 1x10 35kg, 2x8 35kg
Pull up 1x7, 1x5, 1x6
Biceps + triceps 2x10 25kg

30/09/2017 sabado
Front squat 55/5x2, 65/4x2, 75/3x2, 85/2x2 100kg, 110kgx1, 115kgx1, 120kgx1, 125kgx1 PR
Wod: barbara
5 rounds:
20 pull up
30 push up
40 sit up
50 air squat

Noite:
EXTL - 50/5 44kg, 60/5x3 56kg
Corrida 20min

Novos PRs
ATC 70kg
AP 70kg
AR1TC 88kg
AR1P 84kg
AR2T 87kg
AGC 135kg
AGF 125kg
Press 66kg
Supino 85kg

Panturrilha estirada
04/10/2017 quarta
Supino 1x10 20kg, 1x5 30kg, 1x3 40kg, 4x8 55kg
Pull up 2x7, 1x6, 1x5
Desenvolvimento frente 4x8 35kg
Rosca direta 3x10 25kg
Abd leg raises 3x10

06/10/2017 sexta
AGC 50/3x2 67,5kg, 60/3x2 80kg, 70/2x2 95kg, 80/2x3 110kg
Terra AR 95kg, 110kg, 130kg
07/10/2017 sbado
Desenvolvimento frente 4x8 38kg
Pull up 4-4-4-3 (strict pause at botton)

Circuito fullbody
3 cycles: 4min rest between cycles and and 1min rest between exercises
3 chin up
30s wall squat
12 dips on chair
8 air squat
8 push up
2 pull up
3 leg raises
7 decline push up

09/10/2017 segunda
AF + Ap + AG 50/2+2+2x2 35kg, 60/2+2+2x2 42,5kg, 70/2+2+2x2 50kg, 80/2+2+2 55kg
PA sus abj 90/4 62,5kg, 100/4x2 70kg, 110/3x2 75kg, 120/3 85kg
Desenvolvimento frente 3x10 38kg
Pull up 5-4-4-3
Rosca direta 2x10 26kg

10/10/2017 tera
Caminhada 40min
Pull up 5,4,3,2,1 russian fighter pull up

11/10/2017 quarta
AGC + AF2 50/5+5x2 45kg, 60/4+4x2 55kg, 70/3+3x2 65kg, 80/2+2x2 75kg
Terra neg 90/3X2 80kg, 100/3x2 90kg, 110/3x2 100kg, 120/2x2 110kg
Triceps 3x12 25kg
Hang leg raise 1x12, 2x10
Pull up 5,4,3,2,2
12/10/2017 quinta
RTO support hold 3x10-20s
Rings pushups 2x6, 1x7
Desenvolvimento frente 3x8 40kg
Pull up 5,4,3,3,2
Rosca Direta 2x10 26kg
Pre-rehab trap raises 2x15 2kg

13/10/2017 sexta
PA alta + AF 50/2+2x2 35kg, 60/2+2x2 42,5kg, 70/2+2x2 50kg, 80/2+2 55kg
AGF 50/2+2 45kg, 60/2+2x2 55kg, 70/2+2x2 65kg, 80/2+2 75kg, 85/2+2 80kg
Crossfit

14/10/2017 sbado
ATC 50/3x2 40kg, 60/3x3 50kg, 70/2x3 55kg, 80/2x2 60kg, 85/1x2 70kg
PA 90/5 70kg, 100/4x2 80kg, 110/3x2 90kg, 120/2x2 100kg

Extenso lombar 1x6 40kg, 1x4 50kg, 3x6 60kg

Hang leg raises 2x12, 1x10
Prone trap raises 2x15 2kg

Circuito:
4 rounds
20s mountain climber
20 s lunges
20s push up
20s side plank

15/10/2017 domingo
Corrida 8x1min /1,5min walking (20min)

Novos PRs
ATC 75kg
AP 70kg
AR1TC 88kg
AR1P 84kg
AR2T 87kg
AGC 135kg
AGF 125kg
Press 66kg
Supino 85kg

16/10/2017 segunda
Entr A 50/3 35kg, 60/4 45kg, 70/4 55kg, 80/2 65kg
AGF + AR2T 50/3+3 60kg, 60/2+2x2 65/70kg, 70/2+2x2 75kg, 80/2+2 80kg
Desenvolvimento frente 3x8 40kg
Pull up 5-4-4-3-3
Rosca direta 2x10 27,5kg
Triceps 2x10 27,5kg

17/10/2017 tera
Strength
AGF 50/6 64kg , 60/4x2 74kg, 70/3x2 86kg, 80/2x2 100kg
Condicionamento
4 sries 20s on/ 20s off
Superman 20s
Bear Crawl 20s
Kb swings 20s
Globet squat 20s

AMRAP 20min
4 pull up
6 push up
12 air squat
16 mountain climber
10 rounds
18/10/2017 Quarta
WL
ATC 50/2x2 35kg, 60/2x2 42,5kg, 70/3 50kg, 80/2 57,5kg
ARTC1 50/2x2 44kg, 60/2x2 52,5kg, 70/3 62,5kg, 80/2 70kg
Hang leg raises 2x12, 1x11

Condiconamento crossfit gymnastic beginner week 1

30-20-10 NFT (not for time)
Push ups
Hollow sit up

19/10/2017 quinta
Strength
Desenvolvimento 3x9 40kg
Trap raises 1x12 2kg, 1x12 3kg

ICT Workout 1
1. Jumping jack
2. Pull-ups
3. Squats
4. Pushups

1 round 60s
2 round 45s
3 round 30s
4 round 15s

23/10/2017 Segunda
WL
PA alta + AP + AG 50/2x2 35kg, 60/2x2 42,5kg, 70/2x2 50kg, 80/2 55kg
AR1P + AGF + AR2F 50/2x2 40kg, 60/2x2 50kg, 70/2x2 60kg, 80/2 70kg

GMB rings one Level A Phase 1

Week 1
Above the rings
Top position holds (rings out) 3 sets x 3 reps x 3 5 seconds
Assisted dips 3x8
Assisted push-ups 3x8
Plank position holds 3 sets x 3 reps x 5 seconds
Mountain climbers 3x8 per leg
Cool-down flow

24/10/2017 tera
Caminhada 25min (2km)

25/10/2017 quarta
WL
Entrada A 50/3x2 35kg, 60/3x2 50kg, 70/3x2 55kg, 80/3 60kg
AR2T 50/3x2 45kg, 60/3x2 55kg, 70/3x2 65kg, 80/3 75kg

GMB rings one Level A Phase 1

Week 1
Below the rings
Reverse rows 3x8
Assisted pull ups 3x8
Reverse chin ups 2x8
Jump to tuck inverted hang 2x6, 1x5
Cool-down flow

26/10/2017 Quinta
WL
PA alta + AF 50/1+2x2 35kg, 60/1+2x2 45kg, 70/1+2x2 50kg, 80/1+2x2 55kg
AGC 50/4x2 70kg, 60/4x2 80kg, 70/3x3 95kg, 80/3x2 110kg

27/10/2017 Sexta
RR adaptada
Warm up: Bodyline drills
Skill work: supporting hold on rings 2-3min (resting as necessary)
Strength
A1 2x5 strict Pull up
A2 2x5 pb dips
B 2x10s, 1x12s Foot supported L-Sit
C1 2x5 rings push up
C2 2x8 incline rows

Caminhada 25min
30/10/2017 Domingo

Warm up:
1. Around the body pass KB 30s each direction
2. Halo 30s each direction
3. Kb deadlift 10r
4. Goblet squat 10r
5. Joint mobility exercises - rotate all manor joints 10-20times

Main section:
A.Tempo interval method KB single swings 8 intervals: 10s 70% of Max with 60s break
B. Strength aerobic circuit 10min: - 26 repeties;
1 left hand clean
1 left hand push press sometimes I front squat first, then I push press
1 left hand front squat
Park the bell
Shake off tensions
Repeat on the right

30/10/2017 Segunda
WL
AP + AG 50/1+5 35kg, 50/5+1 35kg, 60/1+4 42,5kg 60/4+1, 70/1+3 70/3+1 47,5kg,
80/1+2 80/2+1 52,5kg
ARP1+AGF msm percentual e volume 40kg, 50kg, 60kg, 70kg

2nd training
Warm up:
1. Around the body pass KB 30s each direction
2. Halo 30s each direction
3. Kb deadlift 10r
4. Goblet squat 10r

Kettlebell aerobic finisher - Strength aerobic circuit 12min

1 left hand clean
1 left hand push press sometimes I front squat first, then I push press
1 left hand front squat
Park the bell
Shake off tensions
Repeat on the right
5 one arm kettlebell swing left
Breath deeply and
5 one arm kettlebell swing right
31/10/2017 Tera
RR adaptada
Warm up: Bodyline drills
Skill work: supporting hold on rings 2-3min (resting as necessary)
Strength
A1 3x5 strict Pull up
A2 3x5 pb dips
B 3x12s Foot supported L-Sit
C1 2x6 rings push up
C2 2x9 incline rows

01/10/2017 quarta
WL
AGF 50/4x2 62,5kg , 60/3x2 75kg, 70/3x2 90kg, 80/2x2 105kg
PAR 90/3x2 80kg, 100/3x2 90kg, 110/3x2 100kg, 120/2x2 110kg

02/10/2017 - quinta

Off

03:10/2017 sexta

Off

04/10/2017 sbado

Clean complex: EMON

Clean Pull + Squat Clean + Jerk
55% 1+3+3 45kg
65% 1+3+3 55kg

EMON
Clean Pull 75% 70kgx3x4

Conditioning:
4 rounds RX (50kg)
3 squat clean
6 front squat
9 push jerk

RR adaptada
Warm up: Bodyline drills
Skill work: supporting hold on rings 2-3min (resting as necessary)
Strength
A1 1x6, 2x5 strict Pull up, 1,5 rest
A2 1x6, 2x5 pb dips
B 3x14s Foot supported L-Sit
C1 2x7 rings push up, 1,5 rest
C2 2x10 incline rows
C3 2x12 close grip floor press 30kg, 1 rest
C4 2x12 biceps curl 20kg

06/11/2017 segunda
WL

07/11/2017 tera

RR adaptada

Warm up: Bodyline drills

Skill work: supporting hold on rings 3min (resting as necessary)

Strength work:
A1 1x3, 2x6 strict Pull up, 1,5 rest
A2 1x3, 2x6 pb dips
B 3x15s Foot supported L-Sit
C1 2x8 rings push up, 1,5 rest
C2 2x11 incline rows