DLM PLANNING – DANUBYA LIMA PERSONAL
PRESCRIÇÃO PERSONALIZADA
DAY 01
MOBILITY AND ACTIVATION
GO WOD
14'
Ombros
Quadril
Costas
Tornozelo
Pernas
Braços
ACTIVATION
FOR TIME
2' Light Assault
3' Moderate Assault
5 Spidermans (cada lado)
5 Walkouts
45" Sprint Assault Bike
WARM UP
2 Rounds
12 Arch Rocks
12 Sit-Ups
12 Banded Good Mornings
12 Hollow Rocks
SKILL
CLEAN
1. CLEAN BASICS
1* - Atenção para a posição. Manter em cada série a entrada e a postura correta de cada
movimento
5-7'
3 Sets: 1 Power Clean + 2 Pausing Front Squats
Set #1 - 50%
Set #2 - 53%
Set #3 - 56%
2* - Nessas repetições, além da qualidade do movimento, trabalhe a velocidade de entrada.
5-7'
3 Sets: 1 Clean Pull + 1 Hang Squat Clean
Set #1 - 59%
Set #2 - 62%
Set #3 - 65%
4* - Clean - Trabalhar repetições singles. Apenas uma por vez, Trabalhar a posição de saída,
entrada e velocidade ao mesmo tempo, mas com a atenção ao espaçamento e pegada.
Cada rep em 1'
#1
Rep #1 - 65% of 1RM Clean
Rep #2 - 70% of 1RM Clean
Rep #3 - 75% of 1RM Clean
#2
Rep #4 - 70% of 1RM Clean
Rep #5 - 75% of 1RM Clean
Rep #6 - 80% of 1RM Clean
#3
Rep #7 - 75% of 1RM Clean
Rep #8 - 80% of 1RM Clean
Rep #9 - 85% of 1RM Clean
A seguir use os próximos 10' para trabalhar seu potencial de 3 RM.
2. FRONT SQUAT
#1 - 2 Reps 70% of 1RM FS
#2 - 2 Reps 75% of 1RM FS
#3 - 1 Rep 80% of 1RM FS
#4 - 1 Rep 85% of 1RM FS
#5 - 1 Rep 90% of 1RM FS
3. CONDITIONING
3 Rounds:
10 Power Clean and Jerks (45)
400m Run
WOD
WOD
AMRAP 6’
1 Legless Rope Climb + 1 (2… 3… 4… 5…) Rope Climb
20 DU
• A cada Round aumentar a quantidade de Rope Climb
WOD 2
For Time:
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 Jump Bar Muscle ups
21 Kipping Parallette HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 Jump Bar Muscle ups
15 Kipping Parallette HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 Jump Bar Muscle ups
9 Kipping Parallette HSPU
DAY 02
MOBILITY AND ACTIVATION
GO WOD
14'
Ombros
Tornozelo
Quadril
Lombar
Panturrilha
Coxa
Punhos
ACTIVATION
Round 1:
100m Run
07 Pull-Ups
05 Calorie Bike
Round 2:
100m Run
05 Toes to Bar
05 Calorie Bike
Round 3:
100m Run
03 C2B / Pull-Ups
05 Calorie Bike
SKILL
1. OHS
6 Rounds
02 OHS
Pausa de 2” na posição Botton
.1 – 2 Reps 50% 1RM OHS
.2 – 2 Reps 55% 1RM OHS
.3 – 2 Reps 60% 1RM OHS
.4 – 2 Reps 65% 1RM OHS
.5+6+7 – Nessas últimas repetições procure diminuir o tempo de pausa para conseguir manter
mais peso na barra e realizar os agachamentos com mais firmeza.
2. COMPLEX SNATCH
5 Rounds do Complex:
- 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance + 1 Hang Squat Snatch
Sets 1+2+3 - 70% 1RM Snatch
Sets 4+5 - 75% 1RM Snatch
3. STRENGTH
EMOM 12'
6 Rounds
impar - 03 Front Squats
par - 06 Back Squats
55% 1RM Front squat.
WOD
1. CONDITIONING
EMOM 12’
. 15 Calorie Row
. 15 GHD sit-up
2. BARBELL WOD
21-18-15-12-9-6-3
Unbroken Thrusters for time
*A cada round 10 DU
DAY 03
MOBILITY AND ACTIVATION
MOBILITY
GO WOD
14'
Ombros
QUadril
Costas
Punhos
Tornozelos
Pernas
Trapézio
ACTIVATION
Empty Bar
1 - 5 Good Mornings + 5 Back Squats
2 - 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches
3 - 5 Snatch-Grip Behind the Neck Jerks + 5 Overhead Squats
4 - 7 Power Snatches
WARM UP
EMOM 16' (4 Rounds)
Minute 1 – 200m Run
Minute 2 – 30" Plank Hold + 30" Hollow Hold
Minute 3 – 50" Bike Moderate
Minute 4 – 30 DU Unbroken
SKILL
SNATCH
1. A cada 2' por 8' (4 sets):
02 Complexes:
Snatch Push Press + Overhead Squat + Snatch Balance
2. A cada 2' por 10' (5 sets):
Snatch + Hip Snatch
1-2 = 2 reps 70% of 1-RM Snatch
3-5 = 2 reps 75% of 1-RM Snatch
3. 5 Sets of the Complex:
1 Hang Power Snatch
2 Hang Squat Snatches
1 - 70% of 1RM Snatch
2 - 75% of 1RM Snatch
3 - 80% of 1RM Snatch
4+5 – 80-90% of 1RM Snatch
4. Power Snatch
On the Minute
On the 0:00 - 10 Power Snatches (65%)
On the 2:00 - 8 Power Snatches (70%)
On the 4:00 - 6 Power Snatches (75%)
On the 6:00 - 4 Power Snatches (80%)
On the 8:00 - 2 Power Snatches (85%)
WOD
WOD 1
6 Rounds – Carga sugerida - @ 75% 1 RM Jerk
03 Jerks
04 Front Squat
05 Cleans
30 Pull ups
40 Push ups
50 Sit ups
WOD 2
AMRAP 20’
21 Wall Balls
15 Calorie Row
DAY 04
MOBILITY AD ACTIVATION
GO WOD
14' MOBILITY BALL LACROSSE
Ombro
Costas
PErnas
Quadril
Glúteo
Coxa
ACTIVATION
2 Rounds
1' Bike Moderate
3 Walkouts
5 Empty Bar Good Mornings
5 Empty Bar Stiff
12 Sit-Ups
SKILL
CONDITONING
1. Gymnastic Conditioning
A cada 2', por 10'
5 Rounds
9 Overhead Squats (52/38)
6 CTB Pull-Ups
2 Bar Muscle-Ups
2. CARDIO CONDITIONING
3 Rounds:
AMRAP 4'
30 Shuttle Runs (10m Cada tiro)
15 Calorie Assault Bike
Max DU Unbroken
Rest 4' entre cada round.
3. RESISTENCE CONDITIONING
For Time
20 Thrusters
20 Wall Ball
20 Clean and Jerk
10 STOH
10 Muscle-up/ Pull-up
10 HSPU
600m Run
LPO CONDITIONING
EMOM 8’ of:
• 3 Back Squats @ 75% of 1RM Back Squat
EMOM 5'
• 2 Power Clean (3" Pause) + 1 Low Hang Squat Clean (3" Pause) @ 60% of
1RM Clean
EMOM 5'
• 2 Power Cleans (3" Pause) + 2 Power Jerks @ 60% of 1RM Clean
WOD
WOD
5 Rounds
03 Strict HSPU + 03 Kipping HSPU
06 Shoulder Press
09 T2B
12/12 DB Snatch
DAY 05
MOBILITY AND ACTIVATION
GO WOD
14'
Ombros
Quadril
Peito
Costas
Pernas
Tornozelo
Punhos
ACTIVATION
6' Bike
1-3' - Moderate
4-6' - Intense
2 Rounds
Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
30 DU
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
30 DU
SKILL
JERK AND SNATCH
1. Push Jerk
A cada 2' por 5 rounds
1 - 5 Push Jerks 55% 1 RM
2 - 4 Push Jerks 65 % 1 RM
3 - 3 Push Jerks 67% 1 RM
4 - 2 Push Jerks 70% 1 RM
5 - 1 Push Jerk 75% 1 RM
2. SPLIT JERK
A cada 2', por 12'
6 Rounds
Split Jerk com 2" de pausa in dip e 2" pause in catch
1-2 = 1 rep 82.5% of 1-RM Split Jerk
3-4 = 1 rep 87.5% of 1-RM Split Jerk
5-6 = 1 rep 92.5% of 1-RM Split Jerk
3. POWER SNATCH
A cada 2', por 14'
7 Rounds
02 Power Snatch (3 second pause - joelho)
Começar com 70% of 1-RM Power Snatch e seguir em escala crescente até um conjunto pesado
mas que não atrapalhe a sua técnica.
4. COMPLEX
A cada 2', por 10'
5 Rounds
02 reps: 01 Snatch Balance + 01 Overhead Squat
Power Snatch Complex
A cada 2', por 10'
5 Rounds
1 Hang Power Snatch + 2 Power Snatches + 3 Overhead Squats
5. BACK SQUAT
7 Rounds
Set #1 - 3-4 Reps @ 50% of 1RM Back Squat
Set #2 - 3-4 Reps @ 60% of 1RM Back Squat
Set #3 - 3-4 Reps @ 70% of 1RM Back Squat
Set #4 - 3-4 Reps @ 75% of 1RM Back Squat
Set #5 - 3-4 Reps @ 80% of 1RM Back Squat
Set #6 - 1-3 Reps @ 80-85% of 1RM Back Squat
Set #7 - Attempt 12-Rep
WOD
WOD 01
21-15-9
Power Cleans
Ring Dips
*400m Run Entre cada round
WOD 02
"Cindy"
AMRAP 20’
05 pull ups
10 push ups
15 squats
