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
Goblet Squat
– 10 Air Squat – Tempo 3.3.X.1
– 12 Cossack to Cossack Squat
– 5 Goblet Squat – Tempo 3.3.X.1
Kettlebell Swings
– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5 Kettlebell Russian Swings
– 5 Kettlebell American Swings
Work Capacity
Every 3’ for 18’
2 Rounds of
12 American Swings @24/16kg
12 Sit-ups
12 Goblet Squat
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 Good morning
8 Front Rack Reverse Lunges
8 Hang Muscle 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
AMRAP 12′
3 Power Clean 60/40Kg
3 Toes to Bar
200m Run
then
4 minute to find
3RM Power Clean t&go
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
s Air Squat Jump
Specific Warmup
Burpees Box Jump Over
– Down & Up Step Up Over
– Down & Up Box Jump
– Down & Up Box Jump Over Step Down
– Down & Up Box Jump Over
– Burpees Box Jump Over
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
20 Rounds For Time
1 Strict HSPU
3 Burpees Box Jump
5 Wall Ball
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
Every 4′ for 16′
35 Double Unders
Then 3 rounds of:
8 alt. Dumbbell Snatch 22,5/15Kg
4 Burpees Pull-ups
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
Every 2′ for 20′
ODD Set:
2 Rounds
1 Bar Muscle-ups
10 Air Squat
Even Set:
3 Power Snatch @70-80% 1RM
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
5′ to Find
1RM Squat Clean + 1 Hang Squat Clean
then
2′ Rest
AMRAP 10′
12 Deadlift @40/25kg
9 Hang Power Clean
6 STOH
Cool Down
For Quality
1’ Jumping Jacks
20 Push-ups