Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
2 Rounds For Quality
6 Air Squat
20” Plank
6 Push-ups
2 Rounds For Quality
10 Kettlebell Deadlift
10 Kettlebell SDHP
10 Kettlebell Goblet Squat
Specific Warmup
Thrusters
– 2 x 5 Power Clean
– 2 x 5 Front Squat – 1″ stop in bottom Position focus on Front Rack Position
– 2 x 5 Push Press – Focus on midline
– 5 Front Squat & Jerk Drive – focus on hip engagement
– 5 Thrusters
Double Kettlebell Swings
– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings face to the Wall
– 5 Low Double Kettlebell Russian Swings
– 5 Double Kettlebell Russian Swings
Work Capacity
Every 6’ for 18’
20 Heavy Double Russian Swings
20/17 Cal Row or Bike
20 Thrusters 40/25Kg
Cool Down
For Quality
20 alt. Lunges
20 Hollow Rock
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
3 Rounds For Quality
8 Dumbbell Russian Swings
6+6 Dumbbell Hang Power Clean
4+4 Dumbbell Single Arm Power Clean
Specific Warmup
Power Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Below The Knees Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Below The Knees Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Below The Knees Deep Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Below The Knees Power Clean – 2” Stop in power Position
– Load Bar and ramping
Toes to Bar
– 10 Flexed Legs V-Ups raise PVC with your hands
– 10 Stiffed Legs V-Ups raise PVC with your hands
– 2×3 Gymnastic Tuck-ups hanging on the Bar
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 2′ Toes To Bar Trial
Work Capacity
For Time
30 Power Clean 60/40Kg
60 Toes to Bar
30 Power Clean 60/40Kg
Cool Down
3 Rounds For Quality
4 Deadlift
8 Knees to Chest
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
8 tempo Push-ups 3.1.X.5
16 Tall Kneeling Position Hip Extension
8 Air Squat Jump
Specific Warmup
American Swings
– 10 Kettlebell Deadlift
– 6 Kettlebell Dead Russian Swings
– 3+3+3 Low Kettlebell Russian Swings + Medium Kettlebell Russian Swings + high Kettlebell Russian Swings
– 6 Russian Swings face to the Wall
– 6 A.Swings Face to the Wall
– 6 A. Swings – stop 1″ overhead
– 6 A. Swings
Strict Hspu
– 6 Indu Push-ups
– 3 Wall Climb;
– 3 Tempo Eccentric 5” only negative HSPU Phase
– 6 Strict Box Pike Ups
– 2×3 Strict HSPU – find athletes ABMAT height of raises
Work Capacity
AMRAP 4’
30 A. Swings 24/16Kg
10 Strict HSPU
rest 2’
AMRAP 4’
30 Wall Ball
10 Burpees Box Jump
rest 2’ x 2 wave
Cool Down
2 Rounds For Quality
10 Goblet Squat
10 no push-ups Burpees
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
For Quality
30 Mountain Climbers
6+6 Dumbbell Deadlift
6 Scapula Pull
Specific Warmup
alt. Dumbbell Snatch
– 10 alt. Dumbbell Deadlift
– 10 alt. Dumbbell Power Position and jump w/ stiff arm
– 10 alt. Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 10 alt. Dumbbell Muscle Snatch (Technique 1)
– 10 alt. Dumbbell Power Snatch (Technique 2)
Burpees Pull-ups
– 6 Burpees Touch The Bar
– 6 Jumping Pull-ups
– 6 Burpees Knees to Chest
– 6 Pull-ups
– 4 Burpees Strict Pull-ups
– 4 Burpees Pull-ups (focus to hit gluteus with heels
Work Capacity
AMRAP 2’
20” max effort Assault Bike or Bike Erg
40” max alt. Dumbbell Snatch 22,5/15Kg
60” max Burpees Pull-ups
rest 2’ x 5 set
Cool Down
4’ For Quality
Easy Jog alternated to slow pace jumping jacks
Friday
Mobility
Shoulders
15 Stiff Arms Band Pull Down
15 Plank to Downdog
15 Prone Angel
General Warmup
3 Rounds For Quality
10 PVC V-ups
8 Russian Swings
6 Down &up
Specific Warmup
Bar Muscle Ups
– kip
– 2×5 Bar Swing
– 2×3 Swing and Push yourself off the Bar – focus on eyes over bar and arms as stiff as possible
– 10 Stiff Arms PVC Banded Pull-down
– 4 Box Kip Jump and Muscle Ups – focus on put Bar on Belly and dip
– 4 Box Kip Jump and Muscle Ups – continuously, like touch&go
– 3 Banded Assisted BMU or 3 BMU
Light Snatch
– 2×5 Snatch Grip Deadlift @empty Bar
– 2×5 Snatch Grip High Pull @empty Bar – Start Below the Knees
– 2×5 Hang Muscle Snatch @empty Bar
– 2×5 Below The Knees no Hip Hang Muscle Snatch @empty Bar
– 5 No Hip Power Snatch – takedown @empty Bar
– 5 No Hip Power Snatch @empty Bar
– Load Barbell then Power Snatch 3 reps (recommended no hip)
Work Capacity
10 Rounds For Time
4 Bar Muscle Ups
8 Power Snatch 40/25Kg
12 Burpees Over Bar
Cool Down
2 Rounds For Quality
8 Knees to Chest
8 Deadlift
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
For Quality
200m Jog
10+10 Skater Air Squat
10 Medball Clean
Specific Warmup
Heavy Squat Clean
– Yoga Barbell (power routine – clean):
3 Rounds of:
4 Clean Deadlift + 4 HangClean Pull + 4 Hang Power Clean @ empty Bar
– 8 Front Squat tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine – clean):
3 Rounds of:
1 Tall Clean + 1 Below the Knees Squat Clean + 1 Front Squat (stop 1″in bottom Position)
– 1st Load on Bar then: 1 Clean Pull takedown + 1 Squat Clean + 1 Front Squat @1st Load
– Ramping
Work Capacity
For time
1600m Run
100 Air Squat
20 Squat Clean @ 85/55Kg
Cool Down
For Quality
1’ Row or other Erg
20 Push-ups