Monday
Mobility
Scapulas
– 30″ Passive Hold
– 30″ Passive to Hollow
– 5 Hollow to Half Pull Up
Back Chain
10 Banded Good Morning
10 Banded Kang Squat
10 Reverse Lunges Alt. + Knee Lift
General Warmup
2 Rounds For Quality
12 Down & Up
30″ Mountain Climb
20m Crab Walk
5 Walking Push Ups
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.
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)
Work Capacity
Then 2′ rest and move on
Every 90″ x 5 Sets perform:
50% Max Effort Strict Pull Ups
10 + 10 Single Kettlebell Floor Press – Heavy
Work Capacity
For Time
80 Dumbbell Snatch Alt. @22.5/15kg
Cool Down
For Quality
200m Jog
1′ Jumping Jacks
Tuesday
Mobility
Back Chain – 2 Rounds of
– 10+10 T-Spine Rotations
– 10 Prone Angel
Shoulders 2
30″ Plank Shoulders tap
30″ Inch Warm Walk
30″ 90 degrees Trunk Rotation
General Warmup
3 Rounds For Quality
8 High Table Rotation
10 Indu Push ups
15 Jumping Lunges
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
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…
Work Capacity
In a 10′ Window Time Find:
3RM Power Clean (Drop & Go)
Then 2′ rest
For Time
3 Rounds of
8 Clean @60/40kg
75 Double Unders
Cool Down
2 Rounds For Quality
15 Air Squat
8 Tuck Ups
Wednesday
Mobility
Feet
2′ Proprioceptive routine
Shoudlers
20″ PVC Shoudler Translocations
20″ PVC Figure 8
20″ PVC Lean
General Warmup
3 Rounds For Quality
10 Cossack to Cossack
20″ Supine Grip Chin Over Bar Hold
20m Bear Crawl
Specific Warmup
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
Deadlift
– 5+5+5 –> Lift up to the knees + Lift From the knees to full extension + Deadlift @ empty Bar
– Load Bar (1st easy Load)
– 1 x 20″ Hold @1cm from ground
– 2 x 5″ Hold @1cm from ground + 5″ to reach Knees + 5″ stop @ knees and takedown
– 2 x Deadlift 5″ to reach Knees and complete movement, step back on knees and 5″ back to the ground
– 2 x 3 Reps Deadlift
– Ramping
Work Capacity
Acumulate
50 Front Rack Lunges @50/35kg
50 STOH
50 Toes to Bar
50 Deadlift
Cool Down
2 Rounds For Quality
10 Down & Up
10 Cross Body mountain Climb
Thursday
Mobility
Ankle
1′ Forced Dorsiflexion (w/ KT or DB)
Spine
10+10 Quadruped T-Spine Rotation
10 Cat-Cow
General Warmup
2 Sets For Quality
15″ Single Arm Wall Plank (Left)
15″ Single Arm Wall Plank (Right)
15″ Both Arm Plank
15″ Full Arm Plank
Specific Warmup
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
Work Capacity
EMOM 16′
1) 2 Snatch – Start @50% and build up each set by feel – Quality Work!!
2) 5 Med Ball Step Over @20/14lbs – Each set add 1 Reps
Cool Down
3’ For Quality
30″ Easy jumping jacks + 30″ Air squat
Friday
Mobility
Shoulders
15 Narrow Stance Squat
15 Sumo Stance Squat
5 Walking Push Ups
General Warmup
3 Rounds For Quality
10 Supine Grip Kipping Swing
10 Push Press Empty
5 Good Morning Press
Specific Warmup
Shoulder Press
– 30” empty Bar Hold Elbows 45 degrees
– 5 Tempo Shoulder Press 5.5.5.1 @empty Bar
– 5 Shoulder Press 1/4+1 @empty Bar
– 2×5 Shoulder Press
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
4RM Shoulder to Over Head (From Ground)
Then 2′ rest
AMRAP 8′
2-4-6-8-10..
Thruster (empty)
Sit Ups
Cool Down
2 Rounds For Quality
8 Leg Raises
8 Inch Worm
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
General Warmup
For Quality
200m Jog
20m PVC Over head Squat
15 PVC Snatch Balance
Specific Warmup
Hspu
kip long
– 3 Wall Climb;
– 20″ Hold Wall Handstand Back to Wall
– 3 Only Negative Eccentric Tempo HSPU
– 2 x 3 Stiff Legs Kipping HSPU (Focus on explosive heels Drive)
– 2 x 2+2 Single Leg Kipping HSPU ( Focus on Coordination, no working leg remain on wall)
– 2 x 3 HSPU
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
Work Capacity
For Time
9 – 12 – 15 – 18 – 21 reps
Box Jump Over
Hand Stand Push Ups
Cool Down
For Quality
1’ Reverse Lunges Alt.
10 Indu Push Ups