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291220 – 40ª SEMANA DA PERIODIZAÇÃO KAMON FIT

Kamon – Kamon Start

Macrociclo 1, Mesociclo 2, Microciclo 40 (Manter), Unidade de Treino 2, Volume 2, Carga 2, Preparação Física Geral, Peak Index 5/5

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Total Work Time

Warm-up

8′: Warm-up (No Measure)

row warm up
2′ alternando row (light heavy, light, heavy)

6′ EMOM 20-25″ row forte 35″ rest

Metcon

10′: Metcon (Time)

For Time

3 rounds

200m run

10 high box jumps (30″/24″)

10 wall balls (20/14)

Time cap: 10 min

Metcon

15′: Metcon (Time)

For time

4 rounds

20 Toes to bar

20 DB Push Press Unilateral

20 DB overhead lunges