Monday
General Warmup (GW)
Skill Volume Accumulation
20 Burpees BJ Over Regional Standard (you can help with the arms)
20 Bumper Snatch 15/10 kg
20 Bumper Goblet Squat
Activation (AT)
Good Morning 3 × 10 empty Bar
Step Up carry 2KB 12/8 kg 50 cm box 5 each leg x 3 sets
Strength & Strength Endurance (SE)
Back Squat
E2MOM for 20′ 4 reps @ 75/77% 1RM
Strict Pull ups & HSPU
5 sets @ 65% of m.e. Strict Pull ups – rest 1′ between sets
Rest 1′
5 sets @ 65% of m.e. strict HSPU – rest 1′ between sets
Work Capacity (WC)
AMRAP in 5′
21 WB 9/6 kg
15 Pullups
9 Snatch 35/25 kg
Rest 2′
AMRAP in 5′
21 Snatch
15 WB
9 Pullups
rest 2′
AMRAP in 5′
21 Pullups
15 Snatch
9 WB
Aerobic Capacity (AC)
Cooper Test
Run as far as possible in 12 minutes.
Tuesday
General Warmup (GW)
200 m Row – pace < 1:55/2:05 x 5 sets
1 push ups every extra meter achieved
Mobility (MO)
Upper body routine
10 reps each exercise
Activation (AT)
Tempo (3.3.x.3) Ring Pushups – 5 × 4 sets
V-Up 10 × 3 sets
Power & Power Endurance (PE)
Rest 90″ between every sets
8 reps @ 70/45 – 50/35 kg x 2 sets
6 reps @ 80/50 – 60/40 kg x 2 sets
4 reps @ 90/60 – 65/45 kg x 2 sets
2 reps @ 100/70 – 75/50 kg x 2 sets
1 rep @ 105/75 – 80/55 kg x 1 set
1 rep @ 110/75 – 80/55 kg x 1 set
1 rep @ 115/75 – 80/55 kg x 1 set
1 rep @ 120/75 – 80/55 kg x 1 set
Split or Push Jerk from Block
E2MOM for 16′
1 rep Ramping to 90% 1 RM C&J
Strength & Strength Endurance (SE)
Legless Rope Climp
Every 90″ for 4 sets @ 60% of m.e. Legless RC finded in 2′
Rest 5′ then
Ring Muscle Ups
Every 90″ for 4 sets @ 60% of m.e. RMU finded in 2′
Aerobic Capacity (AC)
1K Row Cool Down
Accessory (AY)
KettleBell Sit-Ups OH (KB 16/12 kg) – 8+8 reps x 3 sets – 1′ rest bet – Quality Work
Wednesday
General Warmup (GW)
1K Bike, increase pace progressively
Activation (AT)
Seated DB military Press alt. 16 x 3 sets
Plank Position: 30″; 45″; 60″;
Strength & Strength Endurance (SE)
Bench Press close grip
E2MOM for 20′ 4 reps @ 75/77% 1RM
High Pull from hang position
8 × 3 sets @ 45% of 1RM Power Clean
Rest 2′ between sets
Bent Row Prone grip
8 × 3 sets @ 60% 1RM
Rest 2′ between sets
Work Capacity (WC)
For Time
21-15-9
Hang Snatch 40/25 kg
Ring Dips
Aerobic Capacity (AC)
5 sets of 1K Row
Rest 1′ between sets
Accessory (AY)
Tabata
GHD with Medball 6 kg
Thursday
Mobility (MO)
Upper body routine
10 reps each exercise
Power & Power Endurance (PE)
Power Snatch Drop & Go
Rest 90″ between every sets
8 reps @ 60/45 – 40/25 kg x 2 sets
6 reps @ 70/50 – 47/30 kg x 2 sets
4 reps @ 80/60 – 55/37 kg x 2 sets
2 reps @ 90/70 – 60/42 kg x 2 sets
1 rep @ 95/75 – 67/45 kg x 1 set
1 rep @ 100/75 – 70/47 kg x 1 set
1 rep @ 105/75 – 75/50 kg x 1 set
Overhead Squat
6 × 2 ramping up to 90/95% 1RM Snatch
Swim Session (AC)
Basic Scheduling
100 m Warm up
5 x 100 m 1’ rest
10 x 50 m 30″ rest (Sub 1’10”)
100 m COOL DOWN
Advance Scheduling
400 m Warm up
2 X 200 m 30″ rest (Sub 1’x 50 m)
400 m 30″ rest (Same pace of 200 m)
4 x 100 m 30″ rest (Sub 45″ x 50 m)
6 x 50 m 30″rest (Sub 45″)
200 m Cool down
Accessory (AY)
Glute Bridge “DB Alt Bench Press” (2 DB 20 kg)
3 sets x 8+8 reps – 1’ rest bet
KB Sots press Alt. – KB 16/20 kg
3 sets x 5+5 reps – 1’ rest bet
Friday
General Warmup (GW)
800 m Run easy pace
Every 200 m 8 burpees
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′ 4 reps @ 75% 1RM
Strict Ring Dips
5 sets @ 65% of m.e. strict Ring Dips
Rest 1′ Between sets
Rest 1′
Strict Chin ups
5 sets @ 65% of m.e. Strict Chin ups
Rest 1′ Between set
Work Capacity (WC)
3 Rounds for time
20 American Swing 32/24 kg
20 GHD Sit-Up
200 m Run
Aerobic Capacity (AC)
Assault Bike
10 sets of 1′ ON / 1’ Active Rest
Saturday
General Warmup (GW)
2 sets of:
1′ Run
1′ Row
1′ Bike
1′ Rest
Activation (AT)
5 × 5 Strict T2B on PegBoard or on Rigs
5 × 5 Strict Ring Pushups
3 × 8 (4+4) Kettlebell OHS 16/12 kg
Strength & Strength Endurance (SE)
40 Front Squat from ground @ 60% 1RM Squat Clean
Notes. Don’t rush.
Work Capacity (WC)
From 00:00 to 11:00
800 m Run
Then 3 round of:
6 Power Snatch 70/45 kg
2 Legless Rope Climb
From 11:00 to 22:00
1000 m Row
then 3 rounds of:
8 STOH 70/45 kg
4 Bar Muscle Ups
From 22:00 until finish
60 m HSW / 12 Wall Climb
then 3 rounds of
10 Power Clean 70/45 kg
5 PRL HSPU / 5 HSPU on Dumbbell without deficit