[show_feeling_form_short]

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

American Swings

– 10 Kettlebell Deadlift
– 6 Kettlebell Dead Russian Swings
– 3+3+3 Low Kettlebell Russian Swings + Medium Kettlebell Russian Swings + high Kettlebell Russian Swings
– 6 Russian Swings face to the Wall
– 6 A.Swings Face to the Wall
– 6 A. Swings – stop 1″ overhead
– 6 A. Swings

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

Knee to Chest

– short
– 2×5 Bar Swings
– 2×5 Kipping Leg Raises (find max height without losing rhythm)
– 3+3 Kipping Knee to Ches
– 1′ Knee to Chest Trial – Heels above the line of your femur

Workout

For Time
3 Rounds

10 American Swing @24/16kg
10 Goblet Lunges Alt.
1′ rest

3 Rounds

10 Kettlebell Snatch Alt. (From Ground)
10 Knee to Chest
1′ rest
30 American Swing
30 Goblet Lunges
30 Kettlebell Snatch Alt.
30 Knee to Chest

Stretching & Mobility

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

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

[/um_show_content]

Comments

Tuesday

Routine

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

Squat Routine
Video

Notes. Follow routine step by step.

[/um_show_content]

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

Double Unders

-2
– Hip Clap Jump (Focus on Jump Shape)
– Single Unders (Focus on Hands Position)
– Single/Double Hip Clap Jumps —> 1-1-2-1-1-2….
– Single/Double Unders —> 1-1-2-1-1-2…
– 2’ Practise Progression —> 1-2-1-2… / 2-2-2…

Workout

21 – 15 – 9
Clean & Jerk @40/25 kg
42 – 30 – 18
Double Unders
2′ Rest
3 – 6 – 9
Clean & Jerk @50/35
18 – 30 – 42
Double Unders

Stretching & Mobility

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

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

[/um_show_content]

Comments

Wednesday

Routine

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

Bodyweight Routine N.2
Video

[/um_show_content]

Skills Development

Front Squat (fast)

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

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

Strength

Front Squat

5.5.3.3.1.1.1

Burner

3 Rounds
12 Thruster – Empty Barbell
12 Burpees Broad Jump Over PVC – 1 m Distance

Stretching & Mobility

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

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

[/um_show_content]

Comments

Thursday

Routine

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

Bodyweight Routine
Video

[/um_show_content]

Skills Development

Double Dumbbell Step Up/Over

– 2 x 5 Bodyweight Step Up/Over
– 2 x 5 + 5 Single Dumbbells One Leg Step Up
– 2 x 5 Double Dumbbells Step Up Alt.
– 5 Single Dumbbell Step Up Over
– 5 Double Dumbbells Step Up Over

Workout

AMRAP 15′

4 Burpees Double Dumbbell or Kettlebell Step Over @22.5/15/24/16 kg
200 m Run

Notes. Add 2 Reps each round at Burpees Step Over

Stretching & Mobility

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

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

[/um_show_content]

Comments

Friday

Routine

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

Bodyweight Routine N.2
Video

[/um_show_content]

Skills Development

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

– quick
– 8 x Body Weight Jump and land with arms extension – focus on timing
– 8 Behind the Neck Push Jerk @empty bar
– 8 Push Jerk with 2″ stop in power position during dip and also during catch @ empty Bar
– 8 Push Jerk Catch & go @ empty Bar
– load barbell and go by triple

Strength

Strict Press

Find Daily 8 RM in a 10′ window time

Burner

AMRAP 8′
8 STOH @40/25 kg
12 V-Ups
16 Air Squat

Stretching & Mobility

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

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

[/um_show_content]

Comments

Saturday

Routine

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

Squat Routine
Video

[/um_show_content]

Skills Development

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)

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

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

For Time

30 Pull Ups
30 Dumbbell Snatch Alt. @22.5/15 kg
20 C2B
20 Dumbbell Snatch Alt.
10 Bar Muscle Ups
10 Dumbbell Snatch Alt.
2′ Rest and Way Back Up

Stretching & Mobility

Reserved for Premium • Upgrade

[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]

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

[/um_show_content]

Comments

Comments

Write a comment

[wpsites_comment_form]