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Monday

Routine

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
Video
Hip Rotation + Trunk Flexion
Video
Bird-Dog
Video

Skills Development

Single Dumbbell STOH

– 5+5 Double Hand on Dumbbell Push Press
– 5+5 Double Hand on Dumbbell Push Jerk
– 5+5 Dumbbell Push Press
– 5+5 Dumbbell Push Jerk

Single DB/KT Overhead Squat

– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 KT/DB Armbar
– 4+4 KT/DB Windmill
– 4+4KT/DB OHS

Workout

For Time – CAP 25′

50 dumbbell shoulder-to-overheads @22.5/15 kh
50 dumbbell deadlifts
50 sit-ups
100 single-arm dumbbell overhead squats
50 sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

Stretching & Mobility

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
Video
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

Video
Comments

Tuesday

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Skills Development

Heavy Squat Snatch

– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (squat routine): 3 Rounds of –> 1 Hip Squat Snatch + 1 Hang Squat Snatch + 1 Below The Knees Hang Squat Snatch (stop 1″in bottom Position
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Squat Snatch @1st Load
– Ramping

Workout

AMRAP 10′

10 snatches, @40/25 kg
Rest 1 min.
10 snatches, @50/35 kg
Rest 1 min.
10 snatches, @60/40 kg
Rest 1 min.
Max-rep snatches in time remaining, @70/45 kg

Stretching & Mobility

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
Video
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

Video
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Skills Development

Back Squat (fast)

– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 2×5 Tempo Back Squat 3.3.3.1 @empty bar & 1st load

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

Ring Dips

– 5 Box Dips Eccentric only Eccentric tempo 4″
– 5 Box Dips with feet push on ground as a help for concentric phase
– 3 x single death position box dips
– 3 Box Dips
– 20″ hold top position on Rings (parter help behind if needed)
– 5 Ring Eccentric Phase tempo 4″
– 3 x single death position Ring dips – vertical torso, biceps on rings
– 2 x (3 + 1) knees to chest from death position on rings + Kipping Ring Dips

Strength

Back Squat

5.5.3.3.1.1.1

Burner

21 – 15 – 9
Ring or Box Dips
Kettlebell Hang Snatch @24/16 kg

Stretching & Mobility

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
Video
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

Video
Comments

Thursday

Routine

Bodyweight Routine
Video

Skills Development

Clean & Jerk – Moderate

– 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 Hang Power Clean & Jerk Drive
– 5 Hang Power Clean & Jerk – 3” Hold Power Position
– Load Bar and ramping

Workout

10 rounds for time

3 clean and jerks @60/40 kg
3 bar-facing burpees

CAP – 10′

Stretching & Mobility

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
Video
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

Video
Comments

Friday

Routine

Bodyweight Routine N.2
Video

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…

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

Strength

Chest Building

1′ ON – 30″ OFF x 8 Sets
12 Floor Press – Heavy Load
Max Push Ups H/R

Burner

50 – 40 – 30 – 20 -10 Double Unders
21 – 18 – 15 – 12 – 9 Knee to Chest or Toes to Bar

Stretching & Mobility

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
Video
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

Video
Comments

Saturday

Routine

Squat Routine
Video

Skills Development

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

Chest to Bar

kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
– 2 x 3 Chest-to-Bar

Workout

For Time – Team of 2

3 rounds

21 thrusters @50/35 kg
21 chest-to-bar pull-ups
400 m run in partner

Stretching & Mobility

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
Video
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

Video
Comments

Comments

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