Monday
General Warmup (GW)
1K Row, easy pace
Activation (AT)
3 × 10 GHD Half sit up (parallel from ground)
Accumulate 1′ L-Sit on Dumbbell (scale to paralette or Box if you can’t)
Power & Power Endurance (PE)
Squat Snatch
Reps scheme: 8 x (2+1+1)
1st to 3rd set @ 50% 1RM
4th to 6th set @ 55% 1RM
7th set @ 60% 1RM
8th set @ 65% 1RM
Pendlay Row
5 × 5 ramping to heavy set
Aerobic Capacity (AC)
Every 10 minute x 3 – 2 sets
Achieve half distance reached in Cooper test.
When you got it, slow down your pace until the new set start.
Accessory (AY)
Goblet Cossack Squat – 3 sets x 10 reps (kB 24/20 kg) – 1′ rest bet
Reverse Shot Toss – Slam Ball 15/20 kg – Accumulate 30 reps – rest as you feel
Tuesday
General Warmup (GW)
2K Bike, easy pace
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Accumulate 50 Hollow Rock, perfect form, split as you want
Eccentric phase 5 seconds handstand deficit slow down (12/9 cm) 10 times, 15″ rest between reps
Warmup Accessory (WA)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Power & Power Endurance (PE)
Squat Clean
Reps scheme: 8 x (2+1+1)
1st to 3rd set @ 50% 1RM
4th to 6th set @ 55% 1RM
7th set @ 60% 1RM
8th set @ 65% 1RM
Push Press
8 × 2 up to 70% 1RM
Strength & Strength Endurance (SE)
Front Squat
6 × 4 @ 60% 1RM
Rest 3′ between sets
Work Capacity (WC)
5 – 3 Rounds for time – easy pace
12-9-6 Russian Swing 32/24 kg
6-9-12 Strinct Ring Row
1′ rest between rounds
Accessory (AY)
Half Kneeling Arnold Press
3 sets x 5+5 reps (DB 20 kg) – 1′ rest bet
DB Split Jerk
3 sets x 8 reps (DB 20/17,5 kg) – 1′ rest bet
Wednesday
Swim Session (AC)
3 Rounds for Time:
100 m swim
10 pool muscle ups
20 burpees
30 Air squat
Friday
General Warmup (GW)
800 m Run Easy pace
Activation (AT)
Renegade Pushups 3 × 10 (5+5) DB 25/15 kg
OH Backward Lunges 3 × 8 (4+4) 20-30-40/15-20-25 kg
Power & Power Endurance (PE)
Snatch Balance + OHS + Squat Snatch Touch&Go
Reps scheme: 1 + 2 + 1 – Start from rack
Every 30″ for 4′ @ 50/35 – 40/30 kg
rest 2′
Every 30″ for 3′ @ 60/40 – 47/35 kg
rest 2′
Every 30″ for 2′ @ 70/45 – 55/37 kg
Strength & Strength Endurance (SE)
Bench Press
6 × 4 @ 60% 1RM
Rest 3′ between sets
Work Capacity (WC)
AMRAP in 16′
27 DB Deadlift 2×25/15 kg
1 Km Bike
21 DB Deadlift
500 m Row
15 DB Deadlift
400 m Run
9 DB Deadlift
30 Burpees
Accessory (AY)
Tall Kneeling KTB Push Press
2 KTB 20 kg – 3 sets x 8 reps – 1′ rest bet
Dynamic Load Axel Bar OH Carry
3 sets x 30 m – 1′ rest bet
Saturday
General Warmup (GW)
400 m Run
500 m Ski/Row
1 Km Bike
Power & Power Endurance (PE)
Team of 2 – For Time:
80 Power Clean
01 to 10 reps @ 70/40Kg
11 to 20 reps @ 80/52Kg
21 to 30 reps @ 90/57Kg
31 to 40 reps @ 100/65Kg
41 to 50 reps @ 90/57Kg
51 to 60 reps @ 80/52Kg
61 to 70 reps @ 70/40Kg
71 to 80 reps @ 60/35Kg
Basic load: -20%.
If you are alone you can do 40 total reps and increment and decrement every 5 reps.
Accessory (AY)
L-Sit Flutter kick
4 sets x 20″ – 1’ rest bet
Static Ring Handstand hold
4 sets x Max eff. – 2′ rest bet
Strict Toes To Rings
3 sets x 8 reps – 1’ rest bet