Monday
Routine
3 Sets for Quality
- 12 Alt. Downdog Toes Touch (1″ Hold)
- 12 Alt. Hip Rotation + Trunk Flexion
- 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Hip Rotation + Trunk Flexion
Bird-Dog
Skills Development
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
Box Jump Over
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump Over and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jump Over Lteral- try Plyo if you can
Workout
For Time
21 Hang Squat Snatches @30/20 kg
21 Overhead Squats
50 Double-unders
15 Hang Squat Snatches
15 Overhead Squats
50 Double-unders
9 Hang Squat Snatches
9 Overhead Squats
50 Double-unders
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Routine
Squat Routine
Notes. Follow routine step by step.
Skills Development
Hang Squat Clean
– 8 BW Movement: Jump + Land + Elbows Turnover
– 8 Jump + Shrug + Elbows Turnover (catch) @empty Bar from dead hang position
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the quads) (Technique 1)
– 8 Hang Clean Pull @empty Bar (Focus on impact of the bar on the hip)(Technique 2)
– 5 Tall Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang Squat Clean – 2” Stop in power Position
– Load Bar and ramping
Burpees Pull Ups
– 5 No Push-ups Burpees w/ 3” stop in Plank Position – focus on fast transition
– 3 Starting from Full Arms plank position Push-ups + single step FWD and jump
– 3 Starting from Full Arms plank position Push-ups + double feet landing and high jump
– 3 Starting from standing Position Burpees Over Bar and back to standing position
– 3 Burpees Touching Bar
Workout
15′ CAP
EMOTM: 4 Box-facing Burpee
Buy-in: 30 Power Clean @80/50 kg
Max Cal in the remaining time
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Routine
Bodyweight Routine N.2
Skills Development
Front Squat (fast)
– 5 empty Front Bar Kang Squat
– 5+5 Wide Stance Romanian Deadlift + 1/2 Front Squat
– 5 Front Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Front Squat 3.3.3.1 @empty bar & 1st load
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
Lunges
– 2 x 5 Reverse Lunges
– 2 x 5 Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Lunges Alt. (In Place)
– 2 x 5 Walking Lunges
Strength
Deadlift – Take Down
5.5.5.3.3.3.1.1.1
Burner – For Time
3 Rounds
21 Med Ball Sit Ups @9/6 kg
400 m Run
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Routine
Bodyweight Routine
Skills Development
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)
Knee to Elbow
– short
– 2×5 Bar Swings
– 2×5 Kipping Knee to Chest (find max height without losing rhythm)
– 3+3 Kipping Half Pull Ups
– 1′ Knee to Elbow Trial
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
Toes to Bar
– short
– 2×5 Bar Swings
– 2×5 Kipping Stiff legs Raises (find max height without losing rhythm)
– 3+3 Kipping Single Leg Raises
– 1′ Toes To Bar Trial
Workout
15′ CAP
Pick your round #’s:
1 Round, 3 Rounds, 5 Rounds, 15 Rounds
150 Wall Balls @9/6 kg
75 Toes To Bar
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Friday
Routine
Bodyweight Routine N.2
Skills Development
Double Unders
-3
– Right arm Single Unders (both handles on R arm)
– Left arm Single Unders (both handles on L arm)
– Single Unders
– Right arm Double Unders (both handles on R arm) —> 1-1-2…
– Left arm Double Unders (both handles on L arm) —> 1-1-2…
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…
Hang Dumbbell Thruster
– 5+5 Single face Dumbbell Deadlift
– 3+3 Dumbbell Power Position and jump w/ stiff arm
– 3+3 Single Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 3+3 Hang Dumbbell Muscle Clean + Front Squat + Press(Technique 1)
– 3+3 Hang Dumbbell Thruster (Technique 2)
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
Strength
Push Press
EMOM 10′
Find 2 RM – “No Catch & Go”
Burner
For Time
12-9-6-9-12 For Time
Double Kettlebell or Dumbbell Hang Clean @22.5/15 kg
Facing Burpees Over
Time-cap: 6 minutes
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
Routine
Squat Routine
Skills Development
Legless Rope Climb
– 15+15” Hold Rope
– 6 Strict Chin-ups
– 3+3 Rope Pull-ups
– 3 Supine Position Rope Climb (Feet on the ground)
– 1’ Knees Skip Kipping LRC Trial – half rope
– 1’ Full Kipping LRC Trial – half rope
– Eccentric Descent Phase
Rope Climb
– 3 + 3 Rope Strict Pull Ups
– 3 + 3 Kipping Rope Pull Ups
– 6 Feet Wrap Squat
– 2 Ascent Rope Pull
– 30” Descent Rope Practice
– 2′ Rope Climb Trial
Single DB/KT Overhead Lunges
– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 alt. Overhead Lateral Lunges
– 4+4 alt. Overhead no walking Lunges
– 4+4 m. Overhead Walking Lunges
Single DB Devil Press
– 5+5 Dumbbell Grip Burpees
– 5+5 High Pull
– 5+5 High Pull Clean & Press
– 5 + 5 Devil Press
Workout
6:00 for
EMOM, 4 C2B
36 Clean-and-Jerk @50/35 kg
2′ Rest
6:00 for
EMOM, 4 TTB
36 Snatches @40/25 kg
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
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