Monday
Mobility
Press Activation
2 Sets
10 Banded Single Arm Press
10 Banded Single Arm Row
10 Banded Power Position Press
Back Chain
10 Banded Hip Hinge
10 Banded OHS
10m + 10m Banded Lateral Walk
Shoulders
3 Sets
10 Half Strict Pull Ups
30″ Wall Plank
Core
30″ Hollow Hold
30″ Arch Hold
15 Hollow Body Rock
15 Arch Body Rock
Knee
2 Sets:
30″ Knee Out Rotation
10 Tip Toe Squat
10 Sumo Squat
General Warmup
2 Rounds For Quality
10 + 10 Plate Windmill
10 + 10 Dumbbell Arnold Press
12 Banded Good Morning
Specific Warmup
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
Bumper Ground to Over head
– 8 Bumper Deadlift
– 8 Bumper Hang High Pull
– 8 Bumper High Pull Clean
– 8 Bumper Muscle Snatch – 3” Hold OH
Strict Hspu
– 6 Indu Push-ups
– 3 Wall Climb;
– 3 Tempo Eccentric 5” only negative HSPU Phase
– 6 Strict Box Pike Ups
– 2×3 Strict HSPU – find athletes ABMAT height of raises
Work Capacity
AMRAP 12′ – Team of 2
60 Wall Ball – 10 reps each (No Drop)
60 Bumper GTOH @20/10kg
60 Strict HSPU
Cool Down
For Quality
1′ Down & Up
30m Reverse Lunges
1′ Plank
Tuesday
Mobility
Back Chain
2 Sets
10 Banded Good Morning
10 Banded Single Leg Hip Hinge
10 Bird Dog Alt.
Shoulders
30″ 3 Position PVC Pass Trough
Scapula Pull
5 + 5 Mix Grip Scapula Pull
5 + 5 Mix Grip Half Pull Ups
5 Supine Grip Kipping
5 Hip to Bar
Hip
1′ Hip Rotation & Extension Alt.
Plyo
10 Air Squat Jump
10 High Jump
10 Stiff Leg Jump
10 Drop
10 Drop High Jump
General Warmup
3 Rounds For Quality
12 Goblet Good Morning
12 Bar Leg Raises
10 Banded Hip Hinge
Specific Warmup
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 Kettlebell Russian Swings
– 8 Kettlebell Deadlift
– 8 + 8 Single Arm Kettlebell Dead Russian Swings
– 8 Russian Swings face to the Wall
– 8 Kettlebell Russian Swings
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
Work Capacity
3′ ON – 2′ OFF x 4 Sets
12 Clean & Jerk @40/25kg
12 Double Kettlebell Russian Swing @2×24/16kg
Max Effort Bar Muscle Ups
Cool Down
2 Rounds For Quality
1′ Bike or Ski
5 Strict Burpees
Wednesday
Mobility
Shoudlers
Upper Body Mobility Routine
Shoulders 2
1′ PVC Pass Trough
1′ Facing Floor PVC Pass Trough
1′ PVC Trunk Rotation Over Head
1′ Reverse Grip Pass Trough
Back Chain
General Warmup
3 Rounds For Quality
100m Jog
10 + 10 Single Dumbbell Hang Clean
3 Wall Climb
Specific Warmup
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
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
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
Box Jumps
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump and Step Down
– 5 Jump Off from Box followed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jumps – try Plyo if you can
Work Capacity
AMRAP 15′ – Team of 2
15 Deadlift @50/35kg
15 STOH
15 Toes to Bar
30 Box Jump
Cool Down
2 Rounds For Quality
20m Walking Lunges
20m Bear Crawl
Thursday
Mobility
Upper Body Pull Activation
15 banded Face Pull
15 Banded Belly Pull
15 Banded Pull Down
15 Banded Triceps Pull Down
15 Banded Biceps Curl
Upper Body Activation Routine
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hip
T-Spine Activation
10 + 10 Elbow Lizard Chop
10 + 10 Lizard Trunk Rotation
10 + 10 Split Squat
10 + 10 Reverse Lunges
General Warmup
2 Sets For Quality
20 Single Dumbbell Curl & Press
5 Chin Ups
15 Indu Push Ups
Specific Warmup
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…
Lunges
– 2 x 5 Reverse Lunges
– 2 x 5 Split Squat
– 2 x 5 Bodyweight Walking Lunges
– 2 x 5 Lunges Alt. (In Place)
– 2 x 5 Walking Lunges
Single DB/KT Overhead Lunges
– 5+5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 alt. Overhead Lateral Lunges
– 4+4 alt. Overhead no walking Lunges
– 4+4 m. Overhead Walking Lunges
Work Capacity
Upper Body Strength
Every 2′ x 5 Sets perform:
6 + 6 Single Dumbbell Hang Muscle Clean & Press
12 Single Dumbbell Front Raises – Heavy weight!!
Then full recovery and move on
3 RFT
65 Double Unders
20m Dumbbell Over Head Lunges @22.5/15kg
Cool Down
3’ For Quality
200m Jog or 2′ Row
100m Walk
30″ Hollow Body Rock
Friday
Mobility
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps touch the head
– 20″ Behind the Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Shoulders BW
20 Shoulder Corkscrew
20 Alternating Chest Hugs
10+10 Rolling Shoulder Circles
Hollow Activation
– 20″ Hollow Hold
– 20″ Arch Hold
– 10″ Bar Hollow Hold
– 10″ Bar Arch Hold
– 10″ Stiff Leg Raises
Hip
2 Sets of:
12 Lateral Hip Rotation
12 Lateral Hip Rotation + Extension
12 Frog Position Foot Raises Alt.
Back Chain
2 Sets
5 Rounded Deadlift
5 Romanian Deadlift
5 Deadlift
Knee
10 + 10 Single leg Squat
10 Narrow Stance squat
10 + 10 Cossack Lunges
10 Deck Squat
Plyo
10 Drop
10 Drop Broad Jump
10 Drop High Jump
10 Drop High Jump + Broad Jump
General Warmup
3 Rounds For Quality
10 Barbell Snatch Grip Strict Press
10 Barbell Snatch Balance
10 + 10 Cossack to Cossack
10 + 10 Barbell Snatch Grip Split Squat
Specific Warmup
Heavy Power Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hang Power Snatch @empty Bar
– 8 Half Overhead Squat Snatch Grip tempo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hang Power Snatch + 1 Below The Knees Hang Power Snatch (stop 1″in Power Position)
– 1st Load on Bar then: 1 Snatch Pull takedown + 1 Power Snatch @1st Load
– Ramping
Work Capacity
Strength
EMOM 8′
5 Muscle Snatch (Touch & Go) @45% 1RM
Then
5 RFT
5 Power Snatch @40/25kg
5 Over Head Squat
5 Lateral Burpees
Cool Down
2 Rounds For Quality
20m Crab Walk
10 Swing
10 Air Squat
Saturday
Mobility
Hip
10 Hip Rotation
6 Hip Rotation w/ reach
Shoulders
10 PVC Pass Trough
10 Banded Scapula Pull
10 + 10 Power Position Pall-off Press
Back Chain
10 Banded Hip Hinge
10 + 10 Single Leg Deadlift
10 Banded Jefferson Curl
Over Head Shoulder
2 Sets
10 Banded Press
10 Banded Power Position Press
10 Banded Sots Press
10 Banded Over Head Squat
Core
2 Sets of:
30″ Tuck Hold
20″ Hollow Hold
10″ Hand Stand Hold
Knee/Calves
2′ Kettlebell Knee Tilt Hold Alt.
General Warmup
For Quality
15 Lateral Step Over
12 + 12 Single Kettlebell Thruster
5 + 5 Mix Grip Half Pull Ups
Specific Warmup
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
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
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
Work Capacity
For Time
Buy In:
30 Cal Row
Then
42 – 30 -18
Thruster – Empty Barbell
Double Dumbbell or Kettlebell Step Over @2×22.5/24/16kg
Cash Out:
30 Pull Ups
Cool Down
For Quality
1’ Bike
1′ Sit Ups
1′ Bar Hang Hold