Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

Warmup Accessory (WA)

Knees fascial smash

General Warmup (GW)

Skill Volume Accumulation

10 Wall Climb
20 One Arm Ring Row
30 Knee to Chest

Notes. Split whatever you want

Activation (AT)

Hyperextension 3 × 12

Dumbbell or Kettlebell OHS 3 × 8 (4 each arm) 16/12 kg

Strength & Strength Endurance (SE)

E2MOM for 20′

6 Back Squat @ 70-72% 1RM

Strict Chin Up

10 sets @ 60% of m.e. Strict ChinUp
Rest 1′ Between sets

Work Capacity (WC)

Emom 24′ – 18′

1st – 12 DB Snatch alt. 25/15 kg
2nd – 12 GHD Situp
3rd – 12 A. Swing KB 32/24 kg
4th – 12 GHD Situp
5th – 16/12 Cal Bike
6th – Rest

Aerobic Capacity (AC)

4′ Run Moderate Pace
1′ Run Slow Recovery
3′ Run Moderate Pace
2′ Run Slow Recovery
2′ Run Moderate Pace
3′ Run Slow Recovery
1′ Run Moderate Pace
4′ Run Slow Recovery

Tuesday

General Warmup (GW)

15-10-5 Cal Bike
5-10-15 Cal Bike Backspin

Power & Power Endurance (PE)

Power Snatch

Drop & Go, 2 reps @ 90/60 – 60/42 kg x 8 sets
Rest 90″ between sets

Panda Pull Snatch Grip

6 × 3 ramping to 110% 1RM Snatch

Strength & Strength Endurance (SE)

Ring Muscle Up

Every 100″ for 5 sets @ 60% of m.e. RMU finded in 2′

Aerobic Power & Lactic Training (AP)

For Time:
50 Thrusters 50/35 – 42/30 kg (make a video)

Accessory (AY)

Jefferson Curls

3 sets x 8 reps 30/25 kg – 1′ rest bet

Yoke OH Hold “empty”

3 sets x 45″ – 1’ rest bet

Wednesday

General Warmup (GW)

200 m Walk with empty Barbell (Back Rack)
30″ Rest
200 m Walk with empty Barbell (Front Rack)

Activation (AT)

GHD empty Barbell Bench Press 3 × 8

Pushups on Dumbbell 3 × 10

Strength & Strength Endurance (SE)

Bench Press Close Grip

E2MOM for 20′

6 reps @ 70-72% 1RM

Bent Row Prone Grip

8 × 5 sets @ 55% 1RM

Rest 2′ between sets

Work Capacity (WC)

AMRAP 12′

12 KB Snatch ballistic (6+6) 32/24 kg
6 Deficit Strict HSPU (12/8 cm from ABmat)
3 Legless Rope Climb

Aerobic Capacity (AC)

3 sets of 2K Row
Rest 2′ between sets

Notes. Active rest on the rower.

Thursday

General Warmup (GW)

600 m Run

Activation (AT)

5 × 5 Stiff Arm hang muscle Snatch with Aluminium or Axle Bar

5 × 5 Military Press Up to 50% 1RM

Power & Power Endurance (PE)

Power Clean & Jerk Drop & Go

2 reps 100/70 – 75/50 Kg x 8 sets
Rest 90″ between sets

Clean Pull + Shrug

6 x (2+2) @ 105/110% 1RM Clean

Swim Session (AC)

Basic Scheduling

100 m Warm up
5 X 25 m 10″ rest
8 x 50 m 15″ rest
5 x 25 m 10″ rest
8 x 50 m 15″ rest
100 m Cool Down

Advanced Scheduling

400 m Warm up
Try to perform 1000 m unbroken with constant pace.
100 m Cool down

Accessory (AY)

Dynamic Load Axle Bar Press BTN

3 sets x 5 reps (2 KB 24 kg) – 1′ rest between sets

Friday

General Warmup (GW)

5′ Row
Start from 20 strokes/min and add 4 strokes every min

Activation (AT)

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

Strength & Strength Endurance (SE)

Deadlift

E2MOM for 20′ 6 reps @ 70-72% 1RM

Strict Ring Dips

10 sets @ 60% of m.e. strict Ring Dips
Rest 1′ Between sets

Work Capacity (WC)

For Time
4 Shouldering 80/50 – 50/30 kg
21 WallBall 15/9 kg
3 Shouldering
15 Wall Ball
2 Shouldering
9 Wall Ball
1 Shouldering

Aerobic Capacity (AC)

4′ Bike Moderate Pace
1′ Bike Slow Recovery
3′ Bike Moderate Pace
2′ Bike Slow Recovery
2′ Bike Moderate Pace
3′ Bike Slow Recovery
1′ Bike Moderate Pace
4′ Bike Slow Recovery

Saturday

Work Capacity (WC)

HAVE FUN

Easy wod with your friends or do the classroom – DON’T RUSH

Accessory (AY)

Single DB Push press Alt.

3 sets x 8+8 reps (DB 25kg) – 1’ rest bet

Single Arm DB OH Split Squat

3 sets x 8+8 reps (DB 20kg) – 1’ rest bet

GHD Barbell Row

Load as you feel – 5 sets x 5 reps – 1’ rest bet

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