Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

XX minutesComments

General Warmup (GW)

200 m Run
100 m Backward Run
100 m Walk
rest 1′ x 2

Activation (AT)

Dumbbell or Kettlebell Front Rack Bak Lunges 3×8 (4 each arm) 16/12

Hyperextension 3×12

Strength & Strength Endurance (SE)

Back Squat

E2MOM for 20′
10 reps @ 55% 1RM

Find Max Effort Strict ChinUp (register)
Rest 4′ then
10 sets @ 50% of m.e. Strict ChinUp
Rest 1′ between sets

Work Capacity (WC)

5 – 3 Rnds for Time:
20 Pushups
10 Muscle Snatch 40/25
5 No Pushups Burpees BMU

Aerobic Capacity (AC)

45′ RUN @ 70 – 75% of MHR
Notes. Listen some music.

Tuesday

XX minutesComments

General Warmup (GW)

400 m Run with 9/6Kg Medball
then
3 Rnds not for time:
6 No Pushups Burpees
6 Med Ball Squat Clean

Mobility

Upper Body Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation (AT)

OHS with 1 Kettlebell 16/12 – 3 x (3+3)

OHS with 2 Kettlebell 2 × 12 / 2 × 8 – 3 × 6

Power & Power Endurance (PE)

3 Position Catch Snatch

5 sets ramping to 50% 1RM Squat Snatch

Power Snatch Drop & Go

6 reps @ 70/45 – 45/30Kg x 8 sets
Rest 90″ between sets

Strength & Strength Endurance (SE)

Find Max Effort RMU in 2′ (register) Rest 4′ then E2MOM for 10′ 50% of m.e. RMU finded in 2′
Notes. Scale with BMU or C2B as prescripted in rules and tips.

Aerobic Power & Lactic Training (AP)

For Time:
30 / 25 Cal Ski (Odd) – 40/30 Cal Row (Even)
1 Legless Rope Climb
2 Rope Climb
3 Strict Deficit HSPU
Rest 4′ x 4 – 2 Rnds

Accessory (AY)

Double Kettlebell Front Rack Carry 2pood – 4 sets x 30 m – 1’ rest bet
Barbell Ab Rollout – 3 sets x 8/5 reps

Wednesday

XX minutesComments

General Warmup (GW)

4 Rnds not for time
200 m Row
10 Russian Swings 16/12
30″ rest

Activation (AT)

GHD empty Barbell Bench Press 3×8

Pushups on Dumbbell 3×10

Strength & Strength Endurance (SE)

Bench Press

E2mom for 20′
10 reps close grip 55% 1RM

Bent Row Prone grip

8 × 3 sets @ 50% 1RM (or 40% 1RM Power Clean)
Rest 2′ between sets

Bent Row Supine Grip

8 × 3 sets @ 50% 1RM (or 35% 1RM Power Clean)
Rest 2′ between sets

Work Capacity (WC)

AMRAP 8′
100 Wall Ball
50/40 Cal Bike
Max meter Handstand Walk

Aerobic Capacity (AC)

5K Row Rest 2′ then repeat (don’t rush)
Notes. Active rest biking or walking during rest. Try to keep same pace in both intervals.

Thursday

XX minutesComments

Power & Power Endurance (PE)

Tall Clean

3 × 5 40/25Kg

Power Clean & Jerk Drop & Go

6 reps @ 80/50 – 60/40Kg x 8 sets
Rest 90″ between sets
Notes. If you feel your lower back tight, work with Hang Power Clean & Jerk over the blocks.

Overhead Squat

5 × 2 ramping up to 100% 1RM Snatch

Swim Session (AC)

Basic Scheduling

100 m Warm up
100 m (costant pace NO STOP) 2’ rest
15 x 50 m 20″ rest
100 m Cool Down

Advance Scheduling

200 m x 3 sets Warm up
600 m 1’ rest
400 m 1’ rest
200 m 1’ rest
200 m 1’ rest
100 m 30″ rest
100 m 30″ rest
100 m Cool down
50 m Kick x 3 sets

Accessory (AY)

Seated Kettlebell Single Arm Arnold Press – 3 sets x 8+8 reps (ktb 24/16) – 1’ rest bet

DB Power Row – 3 sets x 10+10 reps (DB 30/20 kg) – 1’ rest bet

Friday

XX minutesComments

General Warmup (GW)

8 Cal Bike
8 Cal Bike backwards spin
8 Burpees
rest 1′ x 2 Rnds

Activation (AT)

One leg DL with dumbbell or kettlebell 3×12 (6 each arm)

Strength & Strength Endurance (SE)

Deadlift

E2MOM for 20′ 10 reps @ 55% 1RM

Strict Ring Dips

Find Max Effort strict Ring Dips (register)
Rest 4′ then
10 sets @ 50% of m.e. Strict Ring Dips
Rest 1′ Between sets

Aerobic Power & Lactic Training (AP)

30″ Max T2B
30″ Max Burpees DB GTOH 2×25/2×15
rest 5′ x 3 sets

Aerobic Capacity (AC)

300/200 Cal Bike for time

Saturday

XX minutesComments

General Warmup (GW)

100 m Row
100 m Run
0.2 Km Bike
rest 30″ x 2 Rnds

Activation (AT)

5×5 Strict T2B on PegBoard or on Rigs

5×5 Strict Ring Pushups

3×8 (4+4) DB OHS 20/15

Strength & Strength Endurance (SE)

Accumulate 30 Front Squats @ 50% 1RM Squat Clean – Don’t Rush

Work Capacity (WC)

For time – CAP 30′
1 mile Run
50 overhead squats 40/25
100 GHD sit ups
150 double unders
50 sumo deadlift high pulls 40/25
1 mile Row

Accessory (AY)

Half Kneeling DB Cross Body Press – 3 sets x 8+8 reps – 1’ rest bet (DB 25kg)
Landmine Chest Press – 3 sets x 10 reps – 1’ rest bet (BB 50/30 kg)

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