Squat Routine

Notes. Follow routine step by step.

Double Kettlebell or Dumbbell Snatch

– 5+5 Single Arm Deadlift
– 5+5 Single Arm Dead Russian Swings
– 5+5 Double Arm Russian Swings High Pull
– 5 + 5 Double Arm Elbow Turnover
– 5 + 5 Double Arm Snatch

Double Kettlebell Squat

– 5+5 Single Arm Kettlebell Deadlift
– 5+5 Single Arm Kettlebell Dead Russian Swings
– 5+5 Single Arm Russian Swings face to the Wall
– 10” Double Kettlebell Half Squat Rack
– 5 Double Kettlebell Front Squat Tempo 3.3.X.1

For Time

21-15-9 reps of:
Dual Kettlebell Snatches @16/12 kg
Dual Kettlebell Front Squats
Then, perform:
Max Meter Row/Bike Erg/Assault Bike/Ski

Time Cap: 15 minutes

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

Bodyweight Routine

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

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

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

With a running clock in 15 minutes

Part A

From 0:00-5:00, perform:
1 rep max Shoulder-to-Overhead (From Ground)

Part B

From 5:01-15:00, AMRAP of:
10 Toes-to-Bars
15 Wall Ball Shots @9/6 kg
20 Thrusters Empty Barbell

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

Squat Routine

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

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

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

For Time

20 Bar Muscle-Ups
60/40 calorie Assault Bike/Row/Bike Erg
20 Bar Muscle-Ups

15 C2B
50/30 calorie
15 C2B

10 Pull Ups
40/20 calorie
10 Pull Ups

Time Cap: 17 minutes

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