Monday
Mobility
Knees
– 30″ rotation
– 2 x 5+5 Kneeling Leg Extension
– 10+10 hip hikes on bumper
Shoulders – 1′
PVC Routine
General Warmup
3 Rounds For Quality
12 Air Squat
10 empty Bar Shoulder Press
8 Scapula Pull
Specific Warmup
Pull-ups
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
Shoulder to Overhead
– quick
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 8 Behind the Neck Push Jerk @empty bar
– 8 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 8 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Pistols
– 8 Tight Feet Air Squat
– 8+8 Step Up on high box
– 4+4 Single Leg Step up on high box without other leg help (use 8 kg kettlebell on hands if help)
– 6 alt. tempo Single Leg only Eccentric Pistol Squat 5”
– 6 alt. single leg rollout
– 6 single leg squat (other foot on ankle)
– Pistol trial
Work Capacity
For time, partitioned any way: – CAP 18′
80 Pull-ups
80 alt. Pistols
80 Shoulder to Overhead 50/30Kg
Cool Down
For Quality
4 lap jog
10 Burpees
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Cat-Cow
General Warmup
2 Rounds For Quality
12 Sit-ups
12 Kettlebell Deadlift
12 Hollow Rock
12 Kettlebell Russian Swings
Specific Warmup
Kettlebell 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
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
Ladder 1-2-3-4-5-6…. Toes to Bar
Ladder 2-4-6-8-10-12… American Swings 24/16
Cool Down
For Quality
8 Knees to Chest
30 Air Squat
15 Push-ups
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds for Quality
30″ Full Arms Plank
15 Air Squat
then
3 Rounds for Quality
10 RDL @empty Bar
10 Muscle Clean @empty bar
Specific Warmup
Overhead Squat @empty Bar
– 2×5 BTN Push Press @empty Bar
– 1/4 + 1/2 + Full Overhead Squat – 5+5+5 @empty Bar
– 6 Tempo Overhead Squat 3.3.3.3 @empty bar
no hip 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
5 Rounds For Time – Cap 25′
40 Overhead Squat @Empty Bar
30/20 Push-ups
20 Ground to Overhead @40/25Kg
Cool Down
2 Rounds for Quality
12 Situps
24 alt. Lunges
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
3 Rounds For Quality
2 Rope Pull from ground to standing position
10 alt. lateral Lunges
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
Power & Strength
Front Squat from Ground
Every 2′ for 10′
5 Heavy Reps
Work Capacity
EMOM 15′
1st – 10 Power Clean @50% 5RM Front Squat
2nd – 10 Sit-ups + 1 Rope Climb
3rd – 12 Lateral Burpees
Cool Down
For Quality
1 Round of Cindy
Friday
Mobility
Shoulders
15 Stiff Arms Band Pull Down
15 Plank to Downdog
15 Prone Angel
General Warmup
3 Rounds for Quality
10 Single Ring Row double Arms
20″ Bar hold in Hollow Position
5 Push-ups
Specific Warmup
Strict Pull-ups
– 2 x 3 Scapula Pulls in hollow pose
– 2 x 3 Scapula Pulls Plus 1/4 Pull-ups stop 1” in hollow pose
– 3 x 1 Tempo only eccentric Strict Pull-ups 3” descent
– 3 x 1 Tempo Strict Pull-ups X.3.1.
Power & Strength
Unbroken Strict Pull-ups
5 x max reps
rest 1’30 b/s
Specific Warmup
Sumo Deadlift High Pull
– 10 Mid Sumo Deadlift until reach patella (just under the knees) @ empty bar
– 10 Mid Sumo position high Pull @ empty bar
– 6 Sumo Deadlift High Pull with 2″ stop on Patella @ empty Bar
– Load Bar and repeat t&go:
– 5 Mid Sumo Deadlift until reach patella (just under the knees)
– 3 Sumo Deadlift High Pull with 2″ stop on Patella
Shoulder to Overhead
– quick
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 8 Behind the Neck Push Jerk @empty bar
– 8 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 8 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Work Capacity
AMRAP 12′
5 Pull-ups
5 SDHP @40/25Kg
5 Shoulder to Overhead @40/25Kg
Cool Down
3 Rounds for Quality
5 Sumo Deadlift
10 Mountain Climbers slow pace
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
5′ Progressive Intensity
20 Jumping Jacks
10 Right Arm Russian Swings
20 Mountain Climbers
10 Right Arm Russian Swings
20 Front Jumping Jacks
10 PVC Thrusters
Specific Warmup
Kettlebell 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
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
Work Capacity
Every 7′ for 21′
20 Double Kettlebell Russian Swings
200/180m Row
20 Thrusters 40/25Kg
Cool Down
3 Rounds For Quality
30″ Jumping Jacks
12 no push-ups Burpess
30″ Jumping Jacks