• “OLY”

  Urban Box

  Ene 18, 2018

  “Mix: power/squat” A) W. Up/Core. (Pairs) FT: 1: 30 v-sit up + 30 back extension 2: weighted plank hold 2:1 1:2 B) Clean. 3 sets of (1-1) of hang power clean + hang squat clean *W: 80-85-90% of 1rm power clean C) Jerk/BS C.1) Split Jerk: – 3 (85%) – 2 (90%) C.2): –...

• “OLY”

  Urban Box

  Ene 11, 2018

  “Pause = controled lift” A) Technique. 3 sets of complex: 1 snatch balance (2″ pause un bottom position) + 1 OHS (2″ pause) + 4 OH. Lunges *W: 30-50/25-35 kg B) Push Jerk (2″ dip pause + 2″ catch position pause) – 5 (75%) – 3 (85%) – 1 (90%) C) Snatch C.1) 8′...

• GYMNASTIC

  Urban Box

  Ene 9, 2018

      A) SKILL Muscle up transition (low rings) 4 set of 5 reps B) STRENGTH Ring dios CFT: 10-15-20-15-10 **Max. Strict ring dips en cada set ** descansar lo menos posible C) WOD C.1) 6’ EMOM 10 db snatch(22,5/15) + 20 DU 2’ rest C.2) 6’ EMOM Even: 12-10 HSPU Odd: 15 box...

• STRONG BACK

  Urban Box

  Ene 9, 2018

  STRONG BACK

    A) W. Up/ Basic strength A.1) 2*12 DL (60-65%) A.2) 2*8 Deficit DL (8-12 cm) B) Power clean TNG. 3*3 (80-85-87,5/90%) C) FS tempo (131) – 5 (80%) – 3 (85%) – 1 (90%)

• “OLY”

  Urban Box

  Ene 4, 2018

  “A lot of nougat??” A) W. Up A.1) Accessory. 2 rounds of: – 5 V-Sit Up – 5 back extension – 5 knees to jump squat A.2) Speed (pairs). FT: 10-15-20-15-10 – 10: hang mu clean – 15: thruster – 20: push press – 15: thruster – 10 hang power clean *W: 20/15 kg...

• SEE YOU IN JANUARY

  Urban Box

  Dic 28, 2017

• “OLY”

  Urban Box

  Dic 21, 2017

  “The PR day”   A) Test 1: Snatch A.1) 15′: free warm up A.2) 1 attempt to max load in 1 rep ** If you fail, you have a 2nd chance (for lucky losers) ** Olympic weightlifting standars   B) Test 2: C&J B.1) 15′ free warm up B.2) 1 attempt to max load...

• “OLY”

  Urban Box

  Dic 19, 2017

  “The previous day”   A) Warm up/ Technique A.1) Ft (5-3-1): 1 power snatch + 1 hang squat snatch + 1 snatch balance   B) Total CF: max weight 85% of 1 RM in each exercise  B.1) 8′ to stablish a heavy strict press (1′ rest) B.2) 10′ to stablish a heavy back squat ...

• “OLY”

  Urban Box

  Dic 14, 2017

  “Man Maker”   A) W. Up (pairs). 2 rounds of:  A: 5 db’s Man Maker (20/12,5 kg) B: max. weighted push up (20/10kg)   B) C&J B.1) Power clean: – 5 (75%) – 3 (85%) – 2 (90%) * No tng, no cluster. Reset in each start position. B.2) Split jerk: – 3 (80%)...

• “OLY”

  Urban Box

  Dic 12, 2017

  “Hook Grip”   A) DL A.1) Accessory. 2 rounds of: – 10 barbell row (snatch grip)  – 8 barbell hip rotation *W: 40-50/25-35 kg A.2) DL (snatch grip) tempo (123) – 5 (80% of 1rm snatch) – 4 (85%) – 1 attempt: max. reps at 70% (no tempo)   B) Snatch 1 B.1) 6′...