[show_feeling_form_short]

Monday

3 Sets for Quality
  1. 12 Alt. Downdog Toes Touch (1″ Hold)
  2. 12 Alt. Hip Rotation + Trunk Flexion
  3. 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Hip Rotation + Trunk Flexion
Bird-Dog
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

AMRAP 12′

25 Double Under
10 Pull Up (strict)
25 Double Under
10 Strict Press @40/25 kg

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Squat Routine

Notes. Follow routine step by step.

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

For Time

3 Rounds
600m Run
14 Dumbbell Snatch Alt. @22.5/15 kg
21 Dumbbell Over Head Squat

CAP 17′
Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Bodyweight Routine N.2
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

Box Front Squat

5.5.5.3.3.3.1.1.1

Burner – For Time

30 Cal Row/Bike
25 Burpees Over Erg or Barbell
20 Med Ball Squat Clean Thruster @20/14 lbs

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Bodyweight Routine
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

5 Rounds for time of :

10 Sumo Deadlift High Pulls @30/20 kg
10 Shoulder to Overhead
6 Chest-to-Bar
3 Bar Muscle ups

CAP 17′
Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Bodyweight Routine N.2
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

Double Dumbbell or Kettlebell Bench Press or Box Bench Press

EMOM 10′
12 reps Alternating Arms – Go Heavy!!

Burner

AMRAP 6′
6 + 6 Kettlebell Hang Snatch @24/16 kg
6 Kettlebell Step Over

Notes. If you complete each round before the minute add 2 reps each movement, if you cannot keep 6 reps and go on till cap.
Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Squat Routine
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

15 m Double Kettlebell or Dumbbell Over Head Walking Lunges @2×15/12.5
30 Alternating One leg squats
15 Box Jumps over
40 HSPU
15 Box Jumps over
30 Alternating One leg squats
15 m Double Kettlebell or Dumbbell Over Head Walking Lunges @2×15/12.5

CAP 22′
Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Comments

Write a comment

[wpsites_comment_form]