Monday
General Warmup (GW)
1Km Run, slow jog, every 200mt, 5 Pushups
Activation (AT)
Good Morning 3×10 empty Bar
Step Up carry 2Kt 12/8Kg 50cm box 5 each leg x 3 sets
Strength & Strength Endurance (SE)
E2mom for 20′ 15 Back Squat 45% 1RM
Find Max Effort strict Pullups no sticking point (register)
Rest 4′ then
10 sets @ 50% of m.e. Strict Pullups rest 1′ Between set, use band if need
Aerobic Power & Lactic Training (AP)
Work Capacity (WC)
9′ Amrap
30 GHD SitUps
30 DB Snatch Alt 25/15
30mt Bear Hug Stone 50/30
rest 1′
Aerobic Capacity (AC)
BREATH WORK
10 Breathing – inspire 80%/Complete Exhale
10 Quick Diaphragm Breathing x 2 sets
3 Apneas – Max eff.-1′ rest bet
10 Breathing – inspire slow 10″/Exhale quickly and completely
Try to perform Breathing Exc. with Diaphragm Mode
60′ RUN @60/70% of MHR – *listen some music ????
Tuesday
General Warmup (GW)
3 Rnds not for time:
200mt Row
3 Wall Climb
Activation (AT)
Muscle Clean + Tall Clean with empty bar, 30/25, 40/30 – 3 x (2+2) x 3 sets
Rest 1′ between set
Power & Power Endurance (PE)
Power Clean & Jerk Drop & Go, 8 reps 70/45– 50/35Kg x 8 sets rest 90″ between set
Split or Push Jerk from Block 3reps E2MOM for 16′ Ramping to 80% 1 RM C&J
Strength & Strength Endurance (SE)
Find Max Effort Legless RC in 2′
Rest 4′ then
E2MOM for 10′ 50% of m.e. Legless RC finded in 2′
Work Capacity (WC)
For Time:
1 Km Bike
20PushPress Axle 55/35
30 mt OH Lunges Axle
100 du
30 mt OH Lunges Axle
20PushPress Axle 55/35
1 Km Bike
Accessory (AY)
Low Ring – T Outs & Y Outs – 3 sets
Dragon Flag – 3 sets x 8 reps
Wednesday
General Warmup (GW)
5 Rnds Not for time:
5 Cal Bike
5 Burpees Hands Off
Activation (AT)
Seated DB military Press alt. 16 x 3 sets 20/12
Plank Position: 30”; 45” ; 60″
Strength & Strength Endurance (SE)
E2mom for 20′ 15Bench Press close grip 45% 1RM
8 × 5 sets of High Pull from hang position work with 35% of 1RM Power Clean
Aerobic Capacity (AC)
Team of 2: Half Marathon Row (if your are Alone, 10K Row)
Notes. After every partner change make rest active with walk or light biking, don’t stop yourself. Check your bpm if possible, don’t go over 85% of MHR.
Thursday
Power & Power Endurance (PE)
No Hook and No Hip Power Snatch 5×3 reps Drop and Go 40/25. Add 10 Kg each set if you wantPower Snatch Drop & Go, 8rep 60/40 – 40/25Kg x 8 set rest 90″ between set
Swim Session (AC)
Base Scheduling
100m WARM UP
10X50m 10″rest
4x25m 30″rest
100m COOL DOWN
Advance Scheduling
200m x 3 sets WARM UP (change style of swim/Pullboy)
3x100m 1’rest
4x75m Fast-25m Slow 15″ rest
1x100m Easy Pace
100m COOL DOWN – 6×50 Float/Flippers
Friday
General Warmup (GW)
1 Mile Bike slow pace, every 0.1 mile completed, do 1 burpees (search fast transiction)
Activation (AT)
Back Ext. on GHD 3×10
Deficit Rumenian Deadlift 3×8 20/15; 30/25; 40/30Kg
Strength & Strength Endurance (SE)
E2mom for 20′ 15 Deadlift 45% 1RM
Find Max Effort strict HSPU no sticking point (register)
Rest 4′ then
10 sets @50% of m.e. strict HSPU
Rest 1′ Between set
Work Capacity (WC)
Team of 2 – For time:
1000mt Ski
200 Long Cycle Kt 2×16
Aerobic Capacity (AC)
Start from 48/42 RPM on the Bike
Add 1 RPM every minute until fail
Saturday
General Warmup (GW)
800 m Run
Activation (AT)
5×5/3 Strict Ring Dips
3×8 OHS close grip with empty bar
5×3 Strict T2B, put your back on the spar of the rigs (weighted on ankle, on last 2 set, if it’s possible)
Aerobic Power & Lactic Training (AP)
3′ Amrap
Fran 40/25 Kg
rest 90″
4′ Amrap
Fran 40/25 Kg
Rest 2′
For Time CAP 8′
Fran 40/25 kg
Notes. (Make a Video and upload on Youtube or Vimeo)
PUSH HARD, IT DOES’T MATTER WHAT WILL BE YOUR SCORE. WORK LIKE 80/85% OF MAX INTENSITY YOU DID DURING YOUR LAST FRAN. Make sure that your hands are safe. Apply some cream on your hands and use handsgrip for pullups. IT WILL BE PAINFUL.
Aerobic Capacity (AC)
2K Bike or 1K Row Cool down easy pace
Accessory (AY)
L-Sit (Ring/Prl) Accumulate – 3 set max eff. – 1’ rest bet
Seated Good Morning – 3 set x 8 reps / load as you feel