CROSSLEAGUE BRAZIL

Week 8:

*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 Weighted Plank Hold:https://www.youtube.com/watch?v=H88Ip-MUWn0
- Rest 0:45 entre cada set.

B1) 3x5 Tempo Handstand Push-ups 50X3:

https://www.youtube.com/watch?v=KSa2BWyDySc
B2) 3x5 Tempo Nordic Curls 53X0: ttps://www.youtube.com/watch?v=-737jf_do8s

C1) 3x0:20 Kettlebell Leg Extension Hold: https://www.youtube.com/watch?v=eo2BB8sB7bI

C2) 3x0:20-0:30 Ring Row Hold: https://www.youtube.com/watch?v=xG8vvYKaNfw

Day 2:
A) 3x1:00 Sandbag Bear Hug Carry (70 lbs):
https://www.youtube.com/watch?v=jb9Ge6SP8IA
Rest 1:00 entre cada set

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

B2) 3x0:30 Banded Isometric Squat Holds:
https://www.youtube.com/watch?v=1eFEKKaKOFM

C1) 3x4/4 Archer Ring Row Hold Switches:

https://www.youtube.com/watch?v=IhS5X6c9uIc

C2) 3x0:20-0:30 Yoga Ball Adductors Squeeze:

https://youtube.com/shorts/aNKRi6hvkLk?feature=share
 CROSSLEAGUE BRAZIL

Day 3:
A) 3x6/6 GHD Russian Twists: https://www.youtube.com/watch?v=3Xp-KnQt218
Rest 0:45 entre cada set

B1) 3x5 Tempo Shoulder Front Raise 50X3:https://www.youtube.com/watch?v=xagEKj2yDc8

B2) 3x5 Tempo Weighted GHD Hip Extension:
https://www.youtube.com/watch?v=_g8Pegxl6MQ

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

Day 4:
A) 3x0:30 Weighted 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) 2x0:40/0:40 Weighted Side Plank Hold:
https://www.youtube.com/watch?v=EgOCyChP_Vk