SEMANA 1

Emom 10’ - 2 Snatch 70%

Snatch Pull - 3x3 80%

Back Squat - 3x3 60%

HSPU 4 X 5 (DEFICIT) + 5 NORMAL (STRICIT) OFF 1’

BAR MUSCLE UP (TABATA REVERSO)

EMOM 10’ – 2 Jerk – 70%

Push Press - 4x3 – 65%

Back Squat Jump - 3x3 (BARRA) # MAIS ALTO POSSIVEL

EMOM 10’ – 2 Clean - 70%

Clean Pull - 3x3 80%

Pause Back Squat – 3 X 2 50% (PAUSA 3”)

COMPLEX 4X (6 MERGULHO STRICT + 6 BALANÇOS + 6 SEC EM “ L”) OFF 90”

PÉ NA CORDA 4 X 5 (O MINIMO DE BALANÇO

Power Clean -5x2 65%

Power Jerk – 5x2 65%

L.T. Deficit- 5x3 60%

SEMANA 2

Snatch - 1x70%, 1x 75%, 3x1 80%

Clean & Jerk - 1x70%, 1x 75%, 3x1 80%

Front Squat – 3x2 75%

MUSCLE UP : 5X3 (COM RESISTENCIA ) OFF 90”

HSPU NEGATIVA: 10 X EM DEFICIT REALIZAR A DESCIDA O MAIS LENTO POSSÍVEL E SEGURAR

2” NA FASE FINAL DO MOVIMENTO, NÃO EXECUTAR A SUBIDA! OFF 1’

EMOM 5’- 1 SNATCH 70%, 75%, 80%

Snatch Pull - 3x3 85% (SOMENTE PUXADA COM OS OMBROS)

Back Squat – 3X5 70%

EMOM 5’ 1 Jerk - 70%, 75%, 80%

Push Press -5x5 70%

Back Squat Jump -3x3 25%

RING DIP: NO TABATA REVERSO ALTERNAR O INTERVALO “ON” EM ISOMETRIA NA FASE

INICIAL COM A FASE FINAL.

COMPLEX 5 X (4 PEITO NA BARRA+2 MUSCLE BAR) OFF 90”

EMOM 5’ - 1 Clean 70%, 75%, 80%

Clean Pull - 3x3 85%

Back Squat - 3x3 60% (PAUSA 3”)

SEMANA 3

Power Clean - 70%x3x5

Power Jerk - 70%x3x5 SLDL - 3x5 3 Sets: 10 Back Extensions 15 Sit Ups 10 Bird Dogs /side

MUSCLE UP (STRICIT) 5X 2-3

HSPU STRICT (ROSTO PARA PAREDE) 4X5 OFF 90”

10

Snatch – 1X70%, 1X75%, 1X80%, 1X80%, 1X80%

Clean & Jerk – 1X70%, 1X75%, 1X80%, 1X80%, 1X80%

Front Squat - 3x3 75%

11

EMOM 15’ 1 SNATCH (0 - 5’ 73% ) (6 ’- 10’ 78%) (11’ - 15’ 83%)

Snatch Pull -3X 85%x3, 2X3 90%

Back Squat (5 sec fase excêntrica) – 5x 70%, 2x5 75%

SUSPENSÃO NA CORDA: ALTERNAR AS PEGADAS NO TABATA REVERSO O INTERVALO “ON” EM

ISOMETRIA.

FLEXÃO NA ARGOLA: 4X 10 (C/CARGA)

MUSCLE UP: 4X (15”ON/15OFF) #O MAX. SEM QUEBRAR DURANTE O INTERVALO ON

12

EMOM 15’ 1 Jerk (0 - 5’ 73% ) (6 ’- 10’ 78%) (11’ - 15’ 83%)

Back Squat Jump – 3X3 25%

SEMANA 4

13

EMOM 15’- 1 Clean (0 - 5’ 73%) (6 ’- 10’ 78%) (11’ - 15’ 83%)

Clean Pull - 85%x3, 90%x3x2 Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift -
Pause Back Squat – 3X3 65%

COMPLEX: 5X (5 HSPU WALL-FACE + MAIOR DISTÂNCIA HSWK) OFF 2’

COMPLEX: 5X (5 PULL UP+ 5 PÉ NA BARRA+5 PEITO NA BARRA)

14

Power Clean – 2X3 70%, 3X3 75%

Power Jerk – 2X3 70%, 3X3 75%

L.T Deficit - 3x5 70%

15

Snatch – 1x70%, 1x75%, 1x80%, 1x85%, 1x85%, 1x85%

Clean & Jerk - 1x70%, 1x75%, 1x80%, 1x85%, 1x85%, 1x85%

Front Squat – 3x75%, 2x380%

HSPU : 5X 5 STRICT ½ REPERTIÇÃ0 PAUSANDO 5”

BMU: 2 3 4 5 4 3 2 (COM RESISTÊNCIA)

16

EMOM 15’ – 1 Snatch - (0 - 5’ 75%) (6’- 10’ 80%) (11’ - 15’ 85%)

Snatch Pull – 3X3 90%

Back Squat 2X5 75%, 5X 75%

SEMANA 5

17

Jerk (0 - 5’ 75%) (6’- 10’ 80%) (11’ - 15’ 85%)

Push Press – 4X5 75%

Back Squat Jump – 3X3 25%

SUBIDA DE CORDA: 5X2 (EM ” L” INICIAR SENTADO IR O MAIS ATO POSSÍVEL, DESENVOLVER A
MAIOR DISTÂNCIA ENTRE AS PEGADAS)

RING DIP: 5X 5 STRICT ½ REPERTIÇÃ0 PAUSANDO 5”( COM CARGA)

18

EMOM 15’ - 1 Clean - (0 - 5’ 75% ) (6 ’- 10’ 80%) (11’ - 15’ 85%)

Clean Pull – 3X3 90%

Back Squat -3x3 68% (PAUSA 3”)

19

Power Clean – 5X3 75%

Power Jerk - 5X3 75%

L.T DEFICIT 3x5 60%

COMPLEX : 3X (5 PULL UP (COM COLETE) + 3 PEITO NA BARRA S/COLETE) (NA TÉCNICA DO

BUTTERFLY) OFF 90”

HSPU: 4 X 5 (PARALLETE) 4” DESCIDA+2’ EM BAIXO E SUBIDA RÁPIDA EM KIPPING OFF 90”

20

Snatch – 1X 70%, 1X 75%, 1X 80%, 1X 85%, 1X 90%, 1X 90%

Clean & Jerk - 1X 70%, 1X 75%, 1X 80%, 1X 85%, 1X 90%, 1X 90%

Front Squat – 3X3 80%

SEMANA 6

21

EMOM 5 ‘ - 1 Snatch - 75%

Snatch Pull – 3x3 85%

Back Squat – 3X3 75%

SUBIDA DE CORDA: 4 X 4 ( REALIZAR 4 PEGADAS IR O MAIS ALTO POSSÉVEL, SEM PULO) OFF
90”

RING DIP: 4X5 BALANÇO NA ARGOLA OFF 90”

22

EMEOM 5’ – 2 Jerk - 75%

Push Press – 3X3 70%

23

EMOM 5’ – 2 Squat Clean 75%

Clean Pull – 3X3 85%

Back Squat – 3X2 65% (PAUSA 3”)

BMU: 5X5 PUXADA QUADRIL ALTO COM RESISTÊNCIA (LIGA)

HSPU: 5X5 “SAÍDA DO BURACO” INICIAR O MOVIMENTO COM A CABEÇA ENTRE AS

PARALLETES, REALIZAR UM KIPPING EXPLOSIVO E NÃO RETORNAR NA FASE NEGATIVA OFF
90”

24

Power Clean – 5X1 75%

Power Jerk – 5X1 75%

SEMANA 7

25

Snatch – 1X70%, 1X75%, 4X80%

Clean & Jerk - 1X70%, 1X75%, 4X80%

Front Squat – 2X 75%, 2X2 80%

HSWK: 50M ( REALIZAR O HWLK TOCANDO NO OMBRO)

26

EMOM 5’ – 1 Snatch – (0 - 5’ 78%) (6 ’- 10’ 81%) (11’ - 15’ 85%)

Snatch Pull – 3X 90%, 2X3 95%

Back Squat – 3X3 80%

27

Jerk – (0 - 5’ 78%) (6 ’- 10’ 81%) (11’ - 15’ 85%)

Push Press – 5X3 80%

Back Squat Jump – 3X3 25%

SEMANA 8

28

Clean - – (0 - 5’ 78%) (6 ’- 10’ 81%) (11’ - 15’ 85%)

Clean Pull - 3X 90%, 2X3 95%

Back Squat – 3X3 70% (PAUSA 3”)

29

Power Clean – 5X2 80%

Power Jerk – 5X2 80%

L.T. DEFICIT - 3x5 60%

30

Snatch - (0 - 5’ 80%) (6 ’- 10’ 85%) (11’ - 15’ 90%)

Snatch Pull – 3X3 95%

Back Squat – 3X 80%, 2X3 85%

31

10’ 1 RM

Snatch

10’ 1 RM

Clean & Jerk