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  • Accessory Work - Week 4

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    Gustavo Castilho Dias
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    Accessory Work for injury Preventio - CrossLeague Brazil

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    Accessory Work for injury Preventio - CrossLeague Brazil

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views2 pages

    Accessory Work - Week 4

    Uploaded by

    Gustavo Castilho Dias
    Accessory Work for injury Preventio - CrossLeague Brazil

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    CROSSLEAGUE BRAZIL

    Week 4:

    *Notas: Para os exercícios de tempo haverá uma sigla XYZW que quer dizer o seguinte: X-
    Fase excêntrica, Y final da fase excêntrica, Z fase concêntrica, W final da fase concêntrica.
    Portanto, primeiro exemplo, snatch grip press 50X3 quer dizer, desça a barra em 5
    segundos, ao tocar no ombro empurre sem pausa o mais rápido que conseguir e segure por
    3 segundos acima da cabeça.

    Day 1:
    A) 3x1:00 Plank Hold
    Rest 0:30 entre cada set.

    B1) 3x5 Tempo Snatch Grip Press 50X3:https://www.youtube.com/watch?v=Ab22DXm7J7A


    B2) 3x5 Tempo Nordic Curls 53X0: ttps://www.youtube.com/watch?v=-737jf_do8s

    C1) 3x 5/5 Kettlebell Leg Extension 50X3: https://www.youtube.com/watch?v=eo2BB8sB7bI


    C2) 3x3/3 Banded Archer Pull-ups: https://www.youtube.com/watch?v=ziQjz1-DmX8

    Day 2:
    A) 3x1:00 Sandbag Bear Hug Hold (70 lbs):
    https://www.youtube.com/watch?v=Zqr_xLwYOPc
    Rest 1:00 entre cada set

    B1) 3x5 Tempo Ring Dips 53X0: https://www.youtube.com/watch?v=EznLCDBAPIU


    B2) 3x4/4 Tempo Weighted Pistol to Box 50X0:
    https://www.youtube.com/watch?v=YcZ_8l7ig48

    C1) 3x3/3 Archer Ring Row: https://www.youtube.com/watch?v=4g8CM9pV4X4


    C2) 3x4/4 Tempo Single Leg Romanian Deadlift 53X0:
    https://www.youtube.com/watch?v=5e9Bt1wKBHY

    Day 3:
    A) 3x0:40 GHD Sit-up Hold: https://www.youtube.com/watch?v=yKz7ByO4PQc
    Rest 0:40 entre cada set

    B1) 3x5 Tempo Shoulder Lateral Raise 50X3:


    ttps://www.youtube.com/watch?v=n_r-ROwHkdA
    B2) 3x5 Tempo Good Mornings 53X0: https://www.youtube.com/watch?v=F8dCjzbed-4

    C1) 3x3/3 Archer Ring Push-ups: https://www.youtube.com/watch?v=Go96FtKDQIA


    C2) 3x10/10 Weighted Jumping Lunges: https://www.youtube.com/watch?v=_WlxnyR43nA
    CROSSLEAGUE BRAZIL

    Day 4:
    A) 3x0:40 GHD Hip Extension Hold: https://www.youtube.com/watch?v=mvdvXhv9zCQ

    B1) 3x4/4 Tempo Hammer Biceps Curls 50X3:


    https://www.youtube.com/watch?v=kUZSOY0ev_s
    B2) 3x4/4 Tempo Single Leg Deficit Calf Raises 50X3:
    https://www.youtube.com/watch?v=1orsTuEvD88

    C1) 3x5 Tempo Skull Crushers 50X3: https://www.youtube.com/watch?v=ess3UGZIqR8


    C2) 2x1:00/1:00 Side Plank Hold: https://www.youtube.com/watch?v=_R389Jk0tIo

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