Monday
General Warmup (GW)
Skill Volume Accumulation:
30 Air Squat
30 Ring Row
30 Pushups
Notes. Split however you want.
Activation (AT)
Good Morning 3×10 empty Bar
Step Up carry 2 KB 12 / 8 Kg 50 cm box 5 each leg x 3 sets
Strength & Strength Endurance (SE)
Back Squat
E2MOM for 20′ 8 reps 65% 1RM
Strict Pullups
10 sets @ 60% of m.e. Strict Pullups
Rest 1′ Between sets
Work Capacity (WC)
6′ AMRAP
30 DU
20 SDHP 40/25
15 Pushups
Active rest 2′
6′ AMRAP
30 DU
20 STOH 40/25
15 GHD Sit Up
Active rest 2′
30 DU
20 DB Clean 2×25/15
15 T2B
Breath Work (WA)
5 Diaphragm breathing – Slow and Complete
5 Chest breathing – Slow and Complete
5 Clavicle breathing – Complete
5 Complete Breathing (Diaphragm/Chest/Clavicle) with 10″Hold your breath/5″Dyspnea – Stay Focused!!
Aerobic Capacity (AC)
30′ RUN
Notes. Start counting when your HR reach 140bpm (Register meters done if possible)
Wednesday
General Warmup (GW)
5 Rnds not for time:
Exactly 150 m Row (Pace < 1:55/2:10 per 500m).
At the end of each round, perform 1 pushups every extra meter over or under 150.
Activation (AT)
Seated DB military Press alt. 16 x 3 sets
Plank Position: 30″; 45″; 60″
Strength & Strength Endurance (SE)
Bench Press
E2MOM for 20′ 8 reps close grip 65% 1RM
High Pull
8 × 5 sets of High Pull from hang position work with 40% of 1RM Power Clean
Work Capacity (WC)
For Time
30 BJ Over
10 Burpees Ring MU
400 m Run
10 Burpees BMU
30 BJ Over
Aerobic Capacity (AC)
7 Km Row
Notes. If last week you pushed hard, try to keep same pace of best 5 Km x 2. If not, push hard. (Register)
Accessory (AY)
D-Ball/Sandbag Hug Hold 80/50 kg – 3 sets x max eff. – 1′ rest bet
Thursday
General Warmup (GW)
5 Rnds not for time:
20 m shuttle Run
10 Muscle Snatch empty bar
Activation (AT)
6 sets up to 40% 1RM Snatch: Drop Snatch (1+1).
Notes. Second rep catch and go immediately when barbell touch shoulders.
Power & Power Endurance (PE)
Power Snatch Drop & Go
4 reps @ 80/50 – 50/35 Kg x 8 sets
Rest 90″ between set
Behind the Neck Push Press
Snatch Grip 5 × 3 ramping to 85% 1RM Snatch
Swim Session (AC)
Basic Scheduling
100 m WARM UP
15 x 25 m 30″ rest
2’ rest
5 x 50 m 1’ rest
100 m Cool down
Advance Scheduling
400 m Warm Up
800 m 1’ rest
8 x 100 m 30″ rest
200 m Cool down
Accessory (AY)
Floor Press (Load as you feel)- 3 sets x 8 reps – 1’ rest bet – (if you have, work with Swiss bar)
Dynamic Load Axle Bar Press – Band + 2 KB 16 kg – 3 sets x 8 reps – 1’ rest bet
Friday
General Warmup (GW)
Skill Volume Accumulation:
30 Good Morning empty Bar
30 Matador dips (or dip over 2 x 70 cm Box)
30 Knees to Chest
Activation (AT)
Back Ext. on GHD 3 × 10
Deficit Rumenian Deadlift 3 × 8 20/15; 30/25; 40/30 Kg
Strength & Strength Endurance (SE)
Deadlift
E2MOM for 20′ 8 reps 65% 1RM
Strict HSPU
10 sets @ 60% of m.e. strict HSPU
Rest 1′ Between set
Aerobic Power & Lactic Training (AP)
Team of 2:
8 – 4 Rnds I go you go (4 – 2 each)
21 Cal Ski
15 Hang Power Clean 50/32 Kg
9 RMU
Aerobic Capacity (AC)
Assault Bike
For max distance: 10 sets of 2′ ON 1′ slow recovery
Notes. Not over 40/36 rpm during active rest
Accessory (AY)
Double Kettlebell Waiters Walk (24/16kg) – 30 m x 3 sets – 1′ rest bet
Saturday
General Warmup (GW)
3 Rnds not for time:
200 m Run with medball 9/6kg
10 Wall Ball
Activation (AT)
5 × 3 Strict T2B (weighted on ankle, on last 2 set, if it’s possible)
5 × 5/3 Strict Ring Dips
3 × 8 OHS close grip with empty bar
Power & Power Endurance (PE)
Power Clean & Jerk Drop & Go
4 reps @ 90/60 – 65/45Kg x 8 sets
Rest 90″ between sets
Split or Push Jerk from Block
E2MOM for 16′ 2 reps – Ramping to 85% 1 RM C&J
Strength & Strength Endurance (SE)
Every 100″ for 7 sets 60% of m.e. Legless RC finded in 2′
Work Capacity (WC)
For Time:
50 Burpees double Kettlebell GTOH 16/12 Kg
50 Pull-ups