DLM PLANNING – DANUBYA LIMA PERSONAL
PRESCRIÇÃO PERSONALIZADA
DAY 01
MOBILITY AND ACTIVATION
MOBILITY
MOBILITY
OMBROS
PEITO
COSTAS
QUADRIL
PUNHOS
TORNOZELOS
WARM-UP
AMRAP 6’
4 Thrusters
10 Calories Row
SKILL
3 Rounds
05 Squat Snatch Drop and Reset - @ 45% - 55% - 65%
. CROSSFIT
For Time
15 Deadlift @ 45%
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees
CONDITINING AEROBIC
Row 750m
Rest :60”
Row 500m
Rest :30”
Row 250m
Rest :30”
. Gymnastics
6 Rounds
08 Ring Dips
08 Jump Muscle Up
Rest 2’
WOD
7 rounds
200m Run
15 T2B
10 Burpees
5 HSPU
DAY 02
MOBILITY AND ACTIVATION
MOBILITY
GO WOD
14'
OMBROS
QUADRIL
TORNOZELOS
PERNAS
COSTAS
PUNHO
WARM-UP
04 Rounds
12 Goblet Squats
12 Ring Dips
24 Calories Bike
SKILL
1. Strength
4 Rounds
4 Back Squat @ 80%
2. CONDITIONING
21-15-9
Dumbbell Squat Cleans - ALTERNADO
Kipping HSPU
3. AEROBIC
AMRAP 12’
8 Calories - Bike
9 T2B
30” Rest
ACCESSORIES
1. Snatch
EMOM 10’:
2 Squat Snatch + 1 Power Snatch –
@ 55% - 60 – 65 – 70 – 75 – 78 - 80 – 82 – 85 – 90 %
2. Snatch Accessory
4 Rounds
5 Snatch Pulls + 3 Snatch High Pulls
@ 80 – 85 – 95 – 105%
WOD
For Time:
Run 400m
50 GHD
200m Farmers Carry
50 GHD Sit-up
Run 400m
DAY 03
MOBILITY AND ACTIVATION
GO WOD
12'
OMBROS
QUADRIL
TORNOZELO
PUNHOS
PERNAS
BRAÇOS
WARM UP
3 Rounds
20 Box Jump Overs
15 Calories on Skierg
10 OHS
SKILL
1. STRENGTH
EMOM 6’
1 Squat Clean and Jerk @ 80% 1 RM C&J
2. Barbell Conditioning
De olho no relógio
A. de 0:00 a 08:00
EMOM 8’: 1 Hang Power Clean + 1 Squat Clean at 80%
B. De 08:00 a 16:00
EMOM 8’: 1 Hang Power Snatch + 1 Squat Snatch at 80%
C. A partir de 16:00 – FOR TIME:
21-18-15-12-9-6-3 unbroken OHS
3. CROSSFIT
5 Rounds
3 Strict HSPU + 3 Kipping HSPU
6 Wall Balls
9 T2B
12 DB Snatch
WOD
For Time
3 Rounds:
50 Wallballs
400m Run
DAY 04
MOBILITY AD ACTIVATION
MOBILITY
GO WOD 16'
2' Ombro
2' Punhos
4' Tornozelos
4' Quadril
2' Costas superior
2' Peito
WARM UP
3 Rounds:
10 Calories Row
6 T2B
6 Single Arm Hang (DB)
SKILL
1. WORKOUT 18.1
Complete as many rounds as possible in 20 minutes of:
8 T2B
10 Dumbbell hang clean and jerks
12 Cal. row
2. COOL DOWN
06’ Bike LEVE – que permita conversar durante o tempo.
3. STRENGTH
Deadlift - @ 55% 1 RM
Realizar 5 Rounds de 3 reps sem aumento de carga.
*30” rest entre cada série.
3-3-3-3-3
WOD
6 Rounds:
1 Rope Climb
15 Box Jumps
24 Back Rack Reverse Lunges
DAY 05
MOBILITY AND ACTIVATION
GO WOD 17'
2' Tornozelos
4' Ombro
3' Peito
2' Lombar
2' Posterior pernas
2' Punhos
2' Quadril
Warm-up
AMRAP 4’
5 Burpees
10 Kettlebell Swings
SKILL
1. CLEAN
5 Rounds
3 Squat Clean @ 80%
STRENGTH
1.
Bench Press
(usar banco)
(Pegada completa - todos os dedos em volta da barra/ velocidade controlada e descida lenta e segura)
5 Rounds - BENCH PRESS
08 - PEGADA ABERTA
08 - PEGADA MEDIANA
08 - PEGADA FECHADA
Usar até 40% de 1 RM no máximo.
2.
GYMNASTIC CONDITIONING
1.
2 Rounds
21 Ring Row
rest 2 min
2.
4 Rounds
6 Strict ring dips
rest 10"
3.
4 Rounds
8 Kipping ring dips
rest 10"
4.
4 Rounds
4 Strict parallete hspu (Usar Dumbbels)
5.
5 Rounds
12" L-sit hold (usar Dumbbels)
40m Plank walks
15 Sit-ups
10 Side plank overarch (cada lado)
rest 40"
6.
2 Rounds
STRICT PULL UPS
1 serie unbroken para cada grip:
1. wide grip
2. medium grip
3. narrow grip
WOD
5 Rounds:
20 Calorie Bike
16 Dumbbell Front Rack Lunges
12 Kipping HSPU
