Monday
Routine
3 Sets for Quality
- 12 Alt. Downdog Toes Touch (1″ Hold)
- 12 Alt. Hip Rotation + Trunk Flexion
- 10″ + 8 Reps Bird-dog
Downdog Toes Touch
Hip Rotation + Trunk Flexion
Bird-Dog
Skills Development
Hang Power 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 Deep Hang Power Clean – 2” Stop in power Position (check Elbows in Front Rack)
– 5 Hang 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
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
Workout
Running Clock
00.00 – 04.00
3 Rounds of
12 Hang Power Clean @40/25 kg
6 Toes to Bar
04.00 – 08.00
3 Rounds
12 STOH
6 Toes to Bar
08.00 – 12.00
3 Rounds
8 Hang Power Clean @60/40 kg
9 Toes to Bar
12.00 – 16.00
3 Rounds
8 STOH
9 Toes to Bar
16.00 – 18.00
3 Rounds
4 STOH @80/60
12 Toes to Bar
18.00 – 21.00
….
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Routine
Squat Routine
Notes. Follow routine step by step.
Skills Development
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
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
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
Workout
4 Rounds
12 Over Head Squat @40/25 kg
9 Box Jump Over
6 Burpees Bar Muscle Ups
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Routine
Bodyweight Routine N.2
Skills Development
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
Single Dumbbell Clean & Jerk
– 5+5 Dumbbell Deadlift
– 5+5 Dumbbell Power Position and jump w/ stiff arm
– 5+5 Dumbbell Hang Pull (focus on Torsion and Dumbbell’s Midline)
– 5+5 Dumbbell Muscle Clean (Technique 1)
– 5+5 Dumbbell Power Clean (Technique 2)
– 5 + 5 Dumbbell Strict Press
– 5 + 5 Dumbbell Push Jerk
– 5 + 5 Hang Clean & Jerk Trial
Strength
Deadlidt
5.5.3.3.1.1.1
Burner
27 – 21 – 15 – 12 – 9
Dumbbell Hang Clean & Jerk @22.5/15 kg
Burpees Dumbbell Deadlift Alt.
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Routine
Bodyweight Routine
Skills Development
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
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…
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
AMRAP 6′
60 Wall Ball
100 Double Unders
Max Effort C2B or Pull Ups
2′ Rest
For Time – CAP 6′
Number of C2B or Pull Ups
100 Double Unders
60 Wall Ball
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Routine
Bodyweight Routine N.2
Skills Development
Double Kettlebell Push Press
– 8 Double Kettlebell Russian Swing
– 8 Double Kettlebell High Pull
– 8 Double Kettlebell Russian Swings face to the Wall Clean
– 8 Double Kettlebell Strict Press
– 8 Double Kettlebell Push Press – 3” Hold Deep Pos.
Strict Chin-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 Chin-ups 3” descent
– 3 x 1 Tempo Strict Chin-ups X.3.1.
Kettlebell Sumo Deadlift High Pull
– 8 Kettlebell Sumo Deadlift
– 8 Kettlebell Dead Russian Swings
– 8 Kettlebell High Pull
– 8 Kettlebell Sumo Deadlift High Pull
Strength
Push & Pull
30″ ON – 30″ OFF x 10 Sets
1) 2 Kettlebell or Dumbbell Push Press – Load as you feel 30″ must be unbroken in set
2) Strict Chin Ups or Setaed Chin Ups
Burner
AMRAP 7′
Ladder 2.4.6.8..
Kettlebell Sumo Deadlift High Pull @24/16 kg
Lateral Burpees Over Kettlebell
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Routine
Squat Routine
Skills Development
Barbell Over Head Lunges
– 2 x 5 Over Head Reverse Lunges
– 2 x 5 Over Head Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Over Head Lunges Alt. (In Place)
– 2 x 5 Over Head Walking Lunges
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
Light Hang Snatch
– 2×5 Snatch Grip Deadlift @empty Bar
– 2×5 Snatch Grip Hang High Pull @empty Bar – Start Below the Knees
– 2×5 Hang Hang Muscle Snatch @empty Bar
– 2×5 Below The Knees no Hip Hang Muscle Snatch @empty Bar
– 5 No Hip Hang Power Snatch – takedown @empty Bar
– 5 Hip Hang Power Snatch @empty Bar
– Load Barbell then Hang Power Snatch 3 reps (recommended no hip)
Workout
For Time
2k Row / 2.2k AB / 4k Bike Erg / 1 Mile Run
40 Barbell Over Head Lunges Alt. @50/35 kg
30 HSPU
20 GTOH
Stretching & Mobility
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
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