CROSSLEAGUE BRAZIL

Week 7:

Day 1:
A) 3 Rounds:
0:30: Max Candlestick Sit-ups: https://www.youtube.com/watch?v=A6u0hi087v0
0:30:Max Alternating Single Leg V-ups: https://www.youtube.com/watch?v=0EIDVDbzVNo
0:30: Max Russian Twists
0:30 Rest

B1) 3x10-15 Arnold Press: https://www.youtube.com/watch?v=R-RTgOxrj88

B2) 3x5-10 GHD Nordic Curls: https://www.youtube.com/watch?v=-737jf_do8s

C1) 3x10/10 Kettlebell Leg Extension: https://www.youtube.com/watch?v=eo2BB8sB7b

C2) 3x10-15 Strict Chest to Bar: https://www.youtube.com/watch?v=ZZYRkl-tuk4

Day 2:
A) 3x10-15 Reverse Hypers: https://www.youtube.com/watch?v=9Z2ddWOJc30

B1) 3x10-15 Dumbbell Bench Press: https://www.youtube.com/watch?v=X6GF3_H1LDY

B2) 3x10-15 Hip Thrusts:https://www.youtube.com/watch?v=hg9MMvd-MY8

C1) 3x10-15 Ring Row (Feet Elevated): https://www.youtube.com/watch?v=u3XIZSv2Npw

C2) 3x10/10 Weighted Pistols: https://www.youtube.com/watch?v=y8Z1K8yTVYQ

Day 3:
A) 3x2-4 Around the World: https://www.youtube.com/watch?v=C842qdWyTPc
*Notas: Faça de 2 a 4 reps para cada lado.

B1) 3x10-15 Shoulder Press: https://www.youtube.com/watch?v=RKV6lglFS78

B2) 3x10-15 Straight Arm Banded Lat Pull Down:
https://www.youtube.com/watch?v=RFyUtwgH7Y4

C) 3x10-15 Sumo Deadlift: https://www.youtube.com/watch?v=sVzt89-iXoM

*Notas: Esse dia de hoje está com menos exercicios para que vocês possam gastar um
pouco mais de tempo fazendo o Sumo Deadlift bem feito. Algo em torno de 50-60% do seu
PR de Deadlift.
 CROSSLEAGUE BRAZIL

Day 4:
A) 3x10/10 Oblique GHD Sit-up: https://www.youtube.com/watch?v=T-iMOZEEMps

B1) 3x10-15 Skull Crushers: https://www.youtube.com/watch?v=ess3UGZIqR8

B2) 3x10/10 Clam Shell Plank: https://www.youtube.com/watch?v=Jpy5PZTFVYw

C1) 3x10-15 Hammer Biceps Curls: https://www.youtube.com/watch?v=kUZSOY0ev_s

C2) 3x10-15 Defict Calf Raises: https://www.youtube.com/watch?v=4EQTOI77npw