Monday
Mobility
Hip
– 30″ Hip Rotation
– 30″ Hip Rotation & Extension
– 30″ Frog Position
Back Chain
10 Banded Front Squat
10 Banded Reverse Lunges
10m + 10m Banded Front Walk
General Warmup
2 Rounds For Quality
200m Jog
10 Tempo Air Squat – 5.5.1.1
10 Cossack to Cossack
Specific Warmup
Double Dumbbell Thrusters
– 2 x 5 Double Dumbbells Power Clean
– 2 x 5 Double Dumbbells Squat – 1″ stop in bottom Position focus on push up elbows
– 2 x 5 Double Dumbbells Push Press
– 5 Double Dumbbells Squat & Jerk Drive – focus on hip engagement
– 5 Double Dumbbells Thrusters
Work Capacity
Every 3′ x 6 Sets:
12 Double Dumbbell or Kettlebell Lunges Alt. @2×20/16kg
9 Double Dumbbell or Kettlebell Front Squat
6 Double Dumbbell or Kettlebell Thruster
Cool Down
For Quality
20 Reverse Lunges
1′ Full Arm Plank
Tuesday
Mobility
Scapula – 2 Rounds of
– 10″ Supine Grip Hold
– 10″ Prone Grip Hold
– 10″ Supine Grip Chin Over the Bar Hold
Shoulders 1
30″ Plank Shoulders tap
30″ Inch Warm Walk
30″ Wall Back Hand Stand Hold
General Warmup
3 Rounds For Quality
10 + 10 Scapula Pull Mix Grip
10 Tempo Push Ups – 3.3.1.1
10 Chin Ups
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
– 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
Pull-ups
butterfly
– 2 x 5 Scapula Pulls Plus (1/4Pull-ups)
– 1 x 5 Bar Swings
– 3 x 1 Single Strict Butterfly Pull-ups
– 1 x 3 Strict Butterfly Pull-ups
– 2 x 5 Stiff Legs Butterfly Shoulder Rotation
– 2 x 5 Stiff Legs 1/2 Butterfly Pull-ups Stiff Legs
– 2 x 3 Butterfly Pull-ups
Work Capacity
From 00.00 to 5.00
2 Rounds
80 Double Unders
15 Toes to bar
Then AMRAP
Power Clean @50/35kg
From 06.00 to 10.00
2 Rounds
80 Double Unders
15 Pull Ups
Then AMRAP
Power Clean @70/50kg
From 12.00 to 15.00
4 Rounds
40 Double Unders
7 Toes to Bar
7 Pull Ups
Then AMRAP
Power Clean @90/60kg
Cool Down
2 Rounds For Quality
1′ Jumping Jacks
200m Walking
Wednesday
Mobility
Knee
2′ Knee routine
Shoudlers
12 PVC Over Head Squat
12 Downdog to Cobra
6 + 6 Cossack Lunges
General Warmup
3 Rounds For Quality
10 Russian Swing
20 Reverse Lunges
200m Jog
Specific Warmup
Single Kettlebell Snatch
– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings High Pull
– 5 + 5 Single Arm Elbow Turnover
– 5 + 5 Single Arm Kettlebell Snatch
Wall Ball
– 5 Med ball Deadlift
– 5 Med ball Hang Squat Clean
– 5 Med Ball Squat Clean
– 5 Med Ball Target Standing Shot Toss
– 5 Med Ball Half Squat Hold 3” Shot Target Toss (Focus on Hip Drive)
– 5 Wall Ball
Push Press
– 12′ Explosive Hip Thrusts @empty Bar
– 2×3 Shoulder Press tempo X.1.5.1 @empty Bar
– 2×3 Push Press Stop 3″ in power position @ empty Bar
– load Bar then 2×3 Push Press
Work Capacity
For Time
50 Wall Ball
50 Single Kettlebell Hang Snatch @24/16kg
50 Sit Ups
50 Med Ball Squat Clean
50 Single Kettlebell STOH
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Mobility
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
General Warmup
2 Sets For Quality
20m + 20m Over Head Single Kettlebell Carry
10 Wall Pike Hand Stand Push Ups
15 Down & Up
Specific Warmup
Heavy Power Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch @1st Load
– Ramping
Work Capacity
Every 30″ x 8′ perform:
1 Power Snatch + 1 Over Head Squat @60% 1RM
Then in a 10′ Window
Find 1RM Complex 1 Snatch + 1 Over Head Squat
Cool Down
3’ For Quality
30″ Sit Ups + 30″ Hollow Hold
Friday
Mobility
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Hollow Activation
– 20″ Hollow Hold
– 20″ Arch Hold
– 10″ Bar Hollow Hold
– 10″ Bar Arch Hold
– 10″ Stiff Leg Raises
General Warmup
3 Rounds For Quality
10 Supine Grip Swing
10 Indu Push Ups
20 Jumping Lunges
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.
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
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
Work Capacity
Gymnastic Strength
Find daily Max Effort Kipping Hand Stand Push Ups
2′ Rest then
Find daily Max Effort Strict Chin Ups
2′ Rest then perform:
4 Rounds for quality
50% Max Effort Strict Chin Ups
50% Max Effort Strict Hand Stand Push Ups
Work Capacity
AMRAP 6′
Burpees American Swing @2416kg
Cool Down
2 Rounds For Quality
8 Knee to chest
10″ Chin Over the Bar Hold
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
Shoulders
10 PVC Pass Trough
10 Banded Scapula Pull
10 + 10 Power Position Pall-off Press
General Warmup
For Quality
400m Jog
12 Goblet Squat
12 + 12 Kettlebell Push Press
6 + 6 Kettlebell OH Reverse 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
Shoulder to Overhead
– heavy
– 8 x Body Weight Jump and land (hands on shoudlers) – focus on hip engagement
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 5+5 of Behind the Neck Push Press + Behind the Neck Push Jerk @empty bar
– 5 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 5 Push Jerk with 2″ stop only during catch position @ empty Bar
– 5 Push Jerk – no catch & go @ empty Bar
– 5 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple
Work Capacity
For Time
10 Rounds
3 Squat Clean & Jerk @40/25kg
3 Hang Squat Clean
3 Over Head Squat
Cool Down
For Quality
1’ Cossack Squat Alt.
10 Pike Push Ups