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06012021 – 41ª SEMANA DA PERIODIZAÇÃO KAMON FIT

Kamon – Kamon Start

Macrociclo 1, Mesociclo 2, Microciclo 41 (Construir Carga), Unidade de Treino 3, Volume 2, Carga 3, Preparação Física Geral, Peak Index 4/5

Warm-up

8′: Kamon Play Warm-up (No Measure)

Metcon

12′: Metcon (No Measure)

Banded Sprint Run

12′ E90sOM (8X)

Banded Sprint Run

5m @ 50-80%

5m @ 100%

Accessory

6′: Nordic GHR (No Measure)

6′ E2MOM (3X)

3 x 6-8

Technique

10′: Pull-ups

Metcon

9′: Metcon (4 Rounds for reps)

AMRAP

2′ Max Pull ups

rest 1′

1′ Max Thrusters (65/45)

rest 1′

1′ Max pull ups

rest 1′

2″ Max Thrusters