31072014

WL

• 3 Position Snatch - 2x1 65%; 3x1 70%;
• Snatch Pull - 2x7 90%; 3x5 90%
• Snatch Push Press - 3x5 70%; 2x5 75%

AS

• 3 sets
• 15 Back Extensions
• 15 GHD Sit Ups

GM

• Hollow Rock - 5x 30

30072014

WL

• 3 Position Clean - 2x1 65%; 3x1 70%;
• Power Jerk + Split Jerk - 2x (2+1) 65%; 3x (2+1) 70%;
• Front Squat - 6x 60%; 6x 65%; 5x 70%; 3x 75%; 5x 70%

ST

• Bench Press - 8' EMOM 5 reps 75%;

CD

• (14.5) For Time:
• 21-18-15-12-9-6-3
• Thrusters 43kg;
• Bar Facing Burpees

29072014

WL

• Power Clean + Squat Clean - 2x (1+2) 65%; 3x (1+2) 70% (% Power Clean);
• Snatch Balance - 2x3 60%; 3x 65%; 2x3 70%;
• Push Press - 5x5 75%;
• Muscle Snatch - 5x 60%; 4x 65%; 2x3 70%

AS

• 3 rondas
• 30 Hollow Rock
• 12 Pull Ups

GM

• Handstand Hold - 2' total

CD

• Row 3K

28072014

WL

• Power Snatch + Squat Snatch - 2x (1+2) 65%; 3x (1+2) 70% (% Power Snatch);
• Split Jerk - 2x3 70%; 3x3 75%;
• Clean Pull - 2x7 90%; 3x5 90%;
• Back Squat - 8x 60%; 8x 65%; 6x 70%; 2x6 75%;

ST

• Deadlift - 10' EMOM 6 reps 70% (scale if needed!!!)

CD

• (14.1) - 10' AMRAP:
• 30 DU;
• 15 Power Snatch 35kg.

27072014

Rest Day

Mobilidade - 20'/30'

26072014

Weightlifting (% x Reps x Sets)

• Snatch - 55% x 3, 60% x 3, 65% x 3, 70% x 2, 75% x 1
• C&J - 55% x 3, 60% x 3, 65% x 3, 70% x 2, 75% x 1
• Back Squat - 60% x 6 x 2, 65% x 6, 70% x 4 x 2
• Block Snatch Pull (mid-thigh) - 90% x 5 x 3

25072014

Strength

• 10' EMOM - 6 Strict Press x 70%

Conditioning

• 40' EMOM (repetir a sequência até terminr os 40')
• 1º - 5 Pull Up + 10 Push Up + 15 Air Squat
• 2º - 5 Hang Squat Snatch 60Kg
• 3º - 40 DU
• 4º - 20 Sit Ups

24072014

Weightlifting (% x Reps x Sets)

• 3 Position Snatch 60% x 1 x 2, 65% x 1 x 2
• Snatch Pull 85% x 5 x 4
• Snatch Push Press 65% x 5 x 2, 70% x 5 x 2
• Good Morning 25% x 6 x 3 (% of Back Squat)

Assistance

• 3 sets (no rest):
• 15 Back Extensions;
• 15 DB/KB Presses.

Gymnastics

• 10' EMOM - 6-10 Pistols (de acordo com a habilidade do atleta).

Vídeo - Good Morning

23072014

Weightlifting (% x Reps x Sets)

•      3 Position Clean – 60%  1 x 2, 65% x 1 x 2
•      Power Jerk + Split Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2
•      Clean Deadlift – 90% x 5 x 4
•      Front Squat – 60% x 6 x 2, 65% x 5, 70% x 3

Strength/Gymnastics

• Strict Pull Up - 10' EMOM 6 reps 30%

Conditioning

• (13.2) AMRAP 10': 
• 5 S2OH 50kg;
• 10 Deadlifts 50Kg; 
• 15 Box Jump 60cm.

Vídeo: 3-Position Clean (from floor + above knee + high hang)

22072014

Weightlifting (% x Reps x Sets)

• Power Clean + Clean - 60% x (1+2) x 2, 65% x (1+2) x 2 (% of power clean)
• Snatch Balance - 60% x 3 x 4
• Push Press - 70% x 5 x 4
• Muscle Snatch - 50% x 4, 55% x 4, 60% x 3 x 2

Assistance

• 3 sets (rest 30''/set):
• 30 Hollow Rocks:
• 15 Barbell Row (60Kg).

Gymnastics

• 10 Strict Muscle Up (for quality)

Conditioning

• 3 Miles Run.

Vídeo: Snatch Balance

21072014

Olá a todos, 

Project Performance é dedicado à melhoria da performance física de atletas que pretendam ter um melhor nível competitivo através de uma orientação dedicada às suas necessidades. Durante as próximas semanas serão apresentados alguns treinos que são realizados pelos atletas que já fazem parte da equipa. Espero que gostem e qualquer questão não hesitem em enviar email para trainingprojectperformance@gmail.com

Bloco 1 - Semana 1 (Introdução/Carga)

Weightlifting (% x Reps x Sets)

• Power Snatch + Snatch - 60% x (1+2) x 4 (% of power snatch)
• Jerk - 60% x 3 x 2, 65% x 3 x 2
• Clean Pull - 85% x 5 x 4
• Back Squat - 60% x 8, 65% x 6, 70% x 6 x 2

Strength

• Bench Press - 10' EMOM 6 reps 70%

Conditioning

• For time:
• 150 Wall Ball Shots (9/6kg);
• 90 Double Unders;
• 30 Mucle Ups.

Ciclo de treinos de weightlifting retirado e adaptado da Catalyst Athletics (recomendo que visitem!)!