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Description

Este é um treino avançado. É importante que você domine a técnica correta do agachamento com barra e que esteja bem aquecido antes de começar. O treino é composto de 3 séries de 9 etapas com 45" de intervalo entre cada uma. Escolha a carga de acordo com sua capacidade e aumente o peso conforme o número de repetições cair. (english) This training is designed for advanced practioners only. Its important that you master the correct back squat technique and have made some warm-up before you begin. The training consists of 3 sets of 9 rounds with 45" rest between each round. Choose the load according to your capacity and add as the number of repetitions lower.


Exercises

Set 1: 3 rounds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
10 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
9 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
8 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
7 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
6 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
5 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
4 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
4 reps
Rest
Rest
45 seconds
Barbell Back Loaded Squats
Weights: Maximum
Barbell Back Loaded Squats
4 reps
Rest
Rest
4 minutes


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