Kamon – Kamon Start
Macrociclo 1, Mesociclo 2, Microciclo 41 (Construir Carga), Unidade de Treino 5, Volume 2, Carga 3, Preparação Física Geral, Peak Index 4/5
Warm-up
7′: Warm-up (No Measure)
shoulder mobility
7′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Technique
10′: Burgener Warm-up Kamon Variation for Jerk (No Measure)
Jerk (45/35#)
3x dip squat (tronco reto)
3x dip drive (velocidade pelo meio)
3x push press (empurra forte)
3x power jerk (empurra e agacha)
3x jerk from split (empurra e base forte)
3x split jerk
[AMRAP for quality for 12′]
Weightlifting
18′: Split Jerk
18′ E2MOM (9X)
2 @ 50%
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
4×2 @ 90%
Strength
12,5′: Jerk Dip Squat
12,5′ E2,5MOM (5X)
3 @ 85%
3 @ 95%
3×3 @ 110%