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_Crosstraining - BASE

_Crosstraining - BASE

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Published by Cross Trainer
The best training program directed to the general physical condition, health and Crossfit
The best training program directed to the general physical condition, health and Crossfit

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Published by: Cross Trainer on Dec 23, 2010
Copyright:Attribution Non-commercial

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CROSSTRAINIG PROJECT, by José Batista.Almost all workout sessions takes 60 minutes or less.In the second microcycle, the Wednesday's workout takes 65 minutes.CROSSTRAINIG PROJECT, by José Batista.
SnatchCleanJerk
 S 
SquatBench PressDead Lift
 S 
    M   o   n    d
2 x 942.62 x 942.62 x 942.6
 0 "   
2 x 942.62 x 942.62 x 942.6
 0 "   
2 x 942.6
    M   o   n    d    W   e    d
3 x 946.93 x 946.93 x 946.93 x 946.93 x 946.93 x 946.93 x 946.9
    W   e    d    F   r    i    d
2 x 659.72 x 659.72 x 659.72 x 659.72 x 659.72 x 659.72 x 659.7
    F   r    i    d    M   o   n    d
3 x 951.13 x 951.13 x 951.1
 5 "   
3 x 951.13 x 951.13 x 951.1
 5 "   
3 x 951.1
    M   o   n    d    W   e    d
4 x 955.44 x 955.44 x 955.44 x 955.44 x 955.44 x 955.44 x 955.4
    W   e    d    F   r    i    d
2 x 668.22 x 668.22 x 668.22 x 668.22 x 668.22 x 668.22 x 668.2
    F   r    i    d    M   o   n    d
2 x 959.72 x 959.72 x 959.7
 5  0 "   
2 x 959.72 x 959.72 x 959.7
 5  0 "   
2 x 959.7
    M   o   n    d    W   e    d
3 x 963.93 x 963.93 x 963.93 x 963.93 x 963.93 x 963.93 x 963.9
    W   e    d    F   r    i    d
2 x 676.72 x 676.72 x 676.72 x 676.72 x 676.72 x 676.72 x 676.7
    F   r    i    d    M   o   n    W   e    F   r    i    M   o   n    d
2 x 752.82 x 752.82 x 752.8
 5 "   
2 x 752.82 x 752.82 x 752.8
 5 "   
2 x 752.8
    M   o   n    d    W   e    d
3 x 757.23 x 757.23 x 757.23 x 757.23 x 757.23 x 757.23 x 757.2
    W   e    d    F   r    i    d
2 x 470.42 x 470.42 x 470.42 x 470.42 x 470.42 x 470.42 x 470.4
    F   r    i    d    M   o   n    d
3 x 761.63 x 761.63 x 761.6
 5  0 "   
3 x 761.63 x 761.63 x 761.6
 5  0 "   
3 x 761.6
    M   o   n    d    W   e    d
4 x 766.04 x 766.04 x 766.04 x 766.04 x 766.04 x 766.04 x 766.0
    W   e    d    F   r    i    d
2 x 479.22 x 479.22 x 479.22 x 479.22 x 479.22 x 479.22 x 479.2
    F   r    i    d    M   o   n    d
2 x 770.42 x 770.42 x 770.4
 5  5 "   
2 x 770.42 x 770.42 x 770.4
 5  5 "   
2 x 770.4
    M   o   n    d    W   e    d
3 x 774.83 x 774.83 x 774.83 x 774.83 x 774.83 x 774.83 x 774.8
    W   e    d    F   r    i    d
2 x 488.02 x 488.02 x 488.02 x 488.02 x 488.02 x 488.02 x 488.0
    F   r    i    d    M   o   n    W   e    F   r    i
WeightedChin Ups
 
20'
: 1set Musfor body a
25'
: 1set Pullbody ae
20'
: 1set Musfor body a
25'
: 1set Pullbody ae
20'
: 1set Musfor body a
25'
: 1set Pufor bod
25'
: 1set Musfor body a
20'
: 1set Pullbody ae
20'
: 1set Musfor body a
: aons verscaon no ony w sreng eemens, u w a mnmum o ano(or derivatives of these direct mov.). There is the possibility to overcome the melements.
SASA (no forcing)+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikun
15' :
1set Mufor body
20' :
1set Pullbody ae
15' :
1set climfor body
20' :
PullUpbody ae
15' :
1set Mufor body
20' :
1set climfor body
20' :
1set Mufor body
15' :
1set Pullbody ae
15' :
1set climfor body
: aons verscaon no ony w sreng eemens, u w a mnmum o ano(or derivatives of these direct mov.). There is the possibility to overcome the muscelements.
SASA (no forcing)+ PELVIC FLOOR + HIPPO PRESSURE + EYES (chikun
NOTES:
SASA consists in a choreography of fluid transitions between more than 70 Yoga postures. I developed thisstimulate the internal organs, improve posture (postural tone optimization), develop the capacity of relaxation, deepeendurance and contribute to overall balance. The weight shown in the table above for each Weighted-Chin-Ups workweight plus the additional resistance (dumbbell or weight belt). If the table prescribes for a Weighted Chin-Ups workoweighs 80kg, the athlete should add a weight of 10kg (dumbbell, or weight belt). You may choose to do the powerlifti(suit / shirt). You can even alternet it from workout to workout. Below, there is a table with the weights related to theR.M.s page, there is also a separate table to put the athlete's RMs with suit / shirt. The "climb rope" may be replacedon the bar). The "Kettlebell swings" may be replaced by "Dumbbell swings". Almost all workout sessions takes 60 mi'
.
 
CROSSTRAINIG PROJECT, by José Batista.Almost all workout sessions takes 60 minutes or less.In the second microcycle, the Wednesday's workout takes 65 minutes.CROSSTRAINIG PROJECT, by José Batista.
 
Powerlifting with equipment 
SquatBench PressDead Lift
 e s  t   
    M   o   n    d
2 x 942.62 x 942.62 x 942.6
 0 "   
Tues60'Fartlek(Int.60%): 5'tecn+5'Jumps+25'Speed
    T    h   u   r   s    d   a   y    W   e    d
3 x 946.93 x 946.93 x 946.9
    F   r    i    d
2 x 659.72 x 659.72 x 659.7SatFree Workout: Should include an importa
    M   o   n    d
3 x 951.13 x 951.13 x 951.1
 5 "   
Tues60'Fartlek(Int.75%): 5'tecn+5'speed+25'Jump
    T    h   u   r   s    d   a   y    W   e    d
4 x 955.44 x 955.44 x 955.4
    F   r    i    d
2 x 668.22 x 668.22 x 668.2Sat
Free Workout: Should include an import
    M   o   n    d
2 x 959.72 x 959.72 x 959.7
 5  0 "   
Tues
    T    h   u   r   s    d   a   y    W   e    d
3 x 963.93 x 963.93 x 963.9
    F   r    i    d
2 x 676.72 x 676.72 x 676.7Sat
Free Workout: Should include an import
    M   o   n    d    W   e    d    F   r    i    d    M   o   n    d
2 x 752.82 x 752.82 x 752.8
 5 "   
Tues60'Fartlek(Int.60%): 10'tecn+10'Jumps+20'Speed
    T    h   u   r   s    d   a   y    W   e    d
3 x 757.23 x 757.23 x 757.2
    F   r    i    d
2 x 470.42 x 470.42 x 470.4Sat
Free Workout: Should include an import
    M   o   n    d
3 x 761.63 x 761.63 x 761.6
 5  0 "   
Tues60'Fartlek(Int.75%): 10'tecn+10'speed+20'Jum
    T    h   u   r   s    d   a   y    W   e    d
4 x 766.04 x 766.04 x 766.0
    F   r    i    d
2 x 479.22 x 479.22 x 479.2Sat
Free Workout: Should include an import
    M   o   n    d
2 x 770.42 x 770.42 x 770.4
 5  5 "   
Tues
    T    h   u   r   s    d   a   y    W   e    d
3 x 774.83 x 774.83 x 774.8
    F   r    i    d
2 x 488.02 x 488.02 x 488.0Sat
Free Workout: Should include an import
    M   o   n    d    W   e    d    F   r    i    d
 , .
.
Batista
Training tasks that goStrength Trai 
10' WarmUp
+
25' Gymnastics:
5' Practice and improve angular p jumps and displacements/balance
+
20' Circuit (sequence of sever displacements and acrobatic jumps, alternated with simple displac
25' Agility Drills Circuit:
Burpees, skip rope (several sequences)MMA/WT sequences, getUp/LieDown and roll in various ways, expl
10' WarmUp
+
25' Gymnastics:
5' Practice and improve angular p jumps and displacements/balance
+
20' Circuit (sequence of sever displacements and acrobatic jumps, alternated with simple displac
25' Agility Drills Circuit:
Burpees, skip rope (several sequences)MMA/WT sequences, getUp/LieDown and roll in various ways, expl60'Fartlek
(Int.90%):5'
tecn
+5'Jumps+25'SpeedE
10' WarmUp
+
25' Gymnastics:
5' Practice and improve angular p jumps and displacements/balance
+
20' Circuit (sequence of sever displacements and acrobatic jumps, alternated with simple displac
25' Agility Drills Circuit:
Burpees, skip rope (several sequences)MMA/WT sequences, getUp/LieDown and roll in various ways, expl
Tuesday
SASA (no forcing)+ Taichi/+ HIPPO PRESSURE
ThursdaySatur day
10' WarmUp
+
25' Gymnastics:
10' Practice and improve angular  jumps and displacements/balance
+
15' Circuit (sequence of sever displacements and acrobatic jumps, alternated with simple displac
25' Agility Drills Circuit:
Burpees, skip rope (several sequences)MMA/WT sequences, getUp/LieDown and roll in various ways, expl
10' WarmUp
+
25' Gymnastics:
10' Practice and improve angular  jumps and displacements/balance
+
15' Circuit (sequence of sever displacements and acrobatic jumps, alternated with simple displac
25' Agility Drills Circuit:
Burpees, skip rope (several sequences)MMA/WT sequences, getUp/LieDown and roll in various ways, expl60'Fartlek
(Int.90%):10'
tecn
+10'Jumps+20'Speed
10' WarmUp
+
25' Gymnastics:
10' Practice and improve angular  jumps and displacements/balance
+
15' Circuit (sequence of sever displacements and acrobatic jumps, alternated with simple displac
25' Agility Drills Circuit:
Burpees, skip rope (several sequences)MMA/WT sequences, getUp/LieDown and roll in various ways, expl
Tuesday
SASA (no forcing)+ Taichi/+ HIPPO PRESSURE
ThursdaySatur day
 
CROSSTRAINIG PROJECT, by José Batista.Almost all workout sessions takes 60 minutes or less.In the second microcycle, the Wednesday's workout takes 65 minutes.CROSSTRAINIG PROJECT, by José Batista.
 
PERSONAL TRAINING
I propose an innovative approac
MAIL: boaforma.pt@gmail.com
If you want to optimize performance in your sportIf you are looking to recover / improve your health and physical appearance;Or if you pursue a sustainable, integrating physical activityin the whole of your life, contact me:Fone 1: +351 938 555 447Fone 2: +351 960 087 890
NOTES: In the Saturday practice (from weeks 1, 2, 3, 5, 6 and 7), athletes can take the opportunity to leaphysical activities in direct contact with nature; take place in combat sports classes (or martial arts & per fitness component that has been lagging; do some hipertrophy work to specific muscles; practice rowing,skating... But remember: This workout day must also include an important AEROBIC COMPONENT!
 Also: Programs and Education Sessions, directed and adapted to the type of audience

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