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  • Youtube Semana 1-2

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    Felipe Lonconao
    7 views2 pages
    The document outlines a 3-week training program with exercises, repetitions, and time periods for each day. Week 1 includes exercises like squat jumps, snatches, and overhead squats done for 5 repetitions over 15-25 minutes on Day A and presses, push presses, and front squats for 3 repetitions over 15 minutes on Day B. Week 2 and 3 follow a similar format of exercises divided between Day A and B, but increase the repetitions and decrease the rest periods as the program progresses over the 3 weeks.

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    Youtube semana 1-2

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    The document outlines a 3-week training program with exercises, repetitions, and time periods for each day. Week 1 includes exercises like squat jumps, snatches, and overhead squats done for 5 repetitions over 15-25 minutes on Day A and presses, push presses, and front squats for 3 repetitions over 15 minutes on Day B. Week 2 and 3 follow a similar format of exercises divided between Day A and B, but increase the repetitions and decrease the rest periods as the program progresses over the 3 weeks.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    7 views2 pages

    Youtube Semana 1-2

    Uploaded by

    Felipe Lonconao
    The document outlines a 3-week training program with exercises, repetitions, and time periods for each day. Week 1 includes exercises like squat jumps, snatches, and overhead squats done for 5 repetitions over 15-25 minutes on Day A and presses, push presses, and front squats for 3 repetitions over 15 minutes on Day B. Week 2 and 3 follow a similar format of exercises divided between Day A and B, but increase the repetitions and decrease the rest periods as the program progresses over the 3 weeks.

    Copyright:

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

    YouTube – 4-6 DÍAS – Semana 1

    DIA A DIA B
    EJERCICIO CARGA EJERCICIO CARGA
    Squat jump
    x5reps 15-25’ Press in split x5reps 15’
    snatch
    Hip high pull +
    hip muscle x3(1+1)reps 15-25’ Push press x3reps 15’
    snatch
    Overhead
    x5reps 15-20’ Muscle clean x5reps 15’
    squat pausa
    Front squat 2” x3reps 15’

    YouTube – 4-6 DÍAS – Semana 2


    DIA A DIA B
    EJERCICIO CARGA EJERCICIO CARGA
    Hang squat Jerk balance +
    x5reps 15’ x5reps 20’
    jump snatch press in split
    Hip high pull +
    Push press +
    hip power x3(1+1)reps 20-25’ x3reps 10’
    overhead squat
    snatch
    Hip muscle
    Hang muscle
    snatch +
    x5reps 20-25’ clean + hang x5reps 20’
    overhead
    power clean
    squat pausa
    Front squat 2” x3reps 10’

    YouTube – 4-6 DÍAS – Semana 3


    DIA A DIA B
    EJERCICIO CARGA EJERCICIO CARGA
    Low hang
    Jerk + press in
    squat jump x5reps 15’ x3(1+1)reps 25’
    split
    snatch
    Hang muscle
    snatch + Hip clean +
    x3(1+1)reps 15’ x3(1+1)reps 35’
    overhead push press
    squat
    Hip snatch x3-5reps 30’

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