Monday
General Warmup (GW)
2K Bike
Increment pace during biking
Warmup Accessory (WA)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
30 Hollow Rock Perfect Form
3 x (5+5) KB Bottom Up Sots Press 12/8 kg
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Power & Power Endurance (PE)
NO REP IF:
– Press after Elbow Lockout
– Move your feet after landing
– Don’t stop almost 1″ after landing Squat Snatch
Up the Knees Hang Squat Snatch + Below the Knees Hang Squat Snatch
(1+1) x 3 sets @ 40% 1RM – 2′ rest b/s
(1+1) x 3 sets @ 50% 1RM – 2′ rest b/s
(1+1) x 3 sets @ 60% 1RM – 2′ rest b/s
Snatch
(1+1) x 2 sets @ 55% 1RM – 2’rest b/s
(1+1+1) x 2 sets @ 65% 1RM – 2’rest b/s
(1+1+1) x 2 sets @ 70% 1RM – 2’rest b/s
(1+1+1)x 1 set @ 75% 1RM – 3′ rest b/s
(1+1) x 4 sets @ 80% 1RM – 3′ rest b/s
1 × 6 sets @ 85% 1RM – 3′ rest b/s
Strength & Strength Endurance (SE)
Back Squat – Tempo Training 3.3.x.5
2 × 2 @ 60% 1RM – rest 2′ b/s
2 × 1 @ 67% 1RM – rest 3′ b/s
2 × 1 @ 75% 1RM – rest 3′ b/s
Pin Back Squat – over parallel
Every 90″ for 12′ @ 100% 1RM Back Squat
Work Capacity (WC)
AMRAP in 12′
800 m Run
50% M.E. RMU (finded in 2′)
30 pushups
Rest 1′
AMRAP in 12′
2K Bike
50% M.E. Legless RC (finded in 2′)
30 GHD Sit up
Tuesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
3 Rounds not for time
8 Ring Pushups
10 Ring Row
12 Air Squat Jump
Activation (AT)
3 × 10 Seated Double Kettlebell Press 2 × 16/12 kg
1′ Accumulate HS Hold
3 × 8 OHS Close Grip 20/15 kg
Power & Power Endurance (PE)
NO REP IF:
– Press after Elbow Lockout
– Move your feet after landing
– Don’t stop almost 1″ after Squat Clean landing
– Don’t stop almost 1″ after Jerk landing
Power Clean, 3″ pause to the knees + Power Clean
2 x 3 sets @ 40% 1RM – 2′ rest b/s
2 × 3 sets @ 50% 1RM – 2′ rest b/s
2 × 2 sets @ 60% 1RM – 2′ rest b/s
Push Press, catch & go, 3″ hold Overhead position
2 x 2 sets @ 35% 1RM of STOH – 2′ rest b/s
2 x 2 sets @ 45% 1RM of STOH- 2′ rest b/s
2 × 1 set @ 50% 1RM of STOH
Clean & Jerk
(1+1) x 2 sets @ 55% 1RM – 2’rest b/s
(1+1+1) x 2 sets @ 65% 1RM – 2’rest b/s
(1+1) x 2 sets @ 70% 1RM – 2’rest b/s
(1+1) x 1 sets @ 75% 1RM – 2′ rest b/s
1 × 3 sets @ 80% 1RM – 2′ rest b/s
1 × 5 sets @ 85% 1RM – 2′ rest b/s
Clean Pull
10 single reps @ 110% 1RM of Squat Clean
Warmup Accessory (WA)
If you’ve taken a rest after Weight Lifting to reset energy, you have to start from Squat Routine Warmup
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Strength & Strength Endurance (SE)
Front Squat
8 – 5 sets of:
1 rep 5″ Eccentric Phase @ 110% 1RM
*AFAP – deload barbell then
3 reps Concentric Phase (first rep start from safe bar) @ 75% 1RM
Aerobic Capacity (AC)
Not For Time @ 80/85% of MHR:
3K Row
150 Double Unders
80 Cal Bike
150 Double Unders
3K Row
Accessory (AY)
Single Arm Chin up “Band”
3 sets x 8+8 reps – 1′ rest bet
Wednesday
Swim Session (AC)
Basic Scheduling
200 m Warm up
8 x 100 m (sub 2:00) – 15″ rest bet
12 x 50 m (sub 50″) – 20″ rest
10 x 25 m KICK (fast pace) – 20″ rest bet
Cool down if you feel good
Advance Scheduling
200 m Warm up
8 x 100 m (sub 1:40) – 15″ rest bet
12 x 50 m (sub 40″) – 20″ rest
10 x 25 m KICK (fast pace) – 20″ rest bet
Cool down if you feel good
Accessory (AY)
Physio ball KB/DB bench press
3 sets x 10+10 alt. reps (KB-DB 24/20 kg) – 1′ rest bet
Foot elevated front rack split squat
3 sets x 10+10 reps (BB Front Rack 70 kg) – 1′ rest bet
Thursday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
3 Rounds not for time
200 m Run Carry 6/4 kg Medball
15 Wall Ball 6/4 kg
Activation (AT)
3 x 10 SDHP KB 32/24 kg
Accumulate 90″ GHD Hold 180°
(10+10 m) x 3 sets of OH DB Lunges 25/15 kg
Power & Power Endurance (PE)
NO REP IF:</strong
– Press after Elbow Lockout
– Move your feet after landing
– Don’t stop almost 1″ after Squat Snatch landing
Muscle Snatch
(1+1) x 3 sets @ 35% 1RM – 2′ rest b/s
(1+1) x 2 sets @ 45% 1RM – 2′ rest b/s
(1+1) x 1 set @ 50% 1RM – 2′ rest b/s
(1+1) x 1 set @ 55% 1RM
Power Snatch + Squat Snatch
All complex touch & go
(1+3) x 3 sets @ 50% 1RM – rest 2′ b/s
(1+2) x 2 sets @ 60% 1RM – rest 2′ b/s
(1+2) x 1 set @ 70% 1RM – rest 2′ b/s
(1+2) x 3 sets @ 75% 1RM – rest 3′ b/s
Strength & Strength Endurance (SE)
Back Squat
6 × 3 @ 80% 1RM rest 3′ b/s
Box Squat – over parallel
10′ EMOM
1 Box Squat @ 100% 1RM
Accessory (AY)
Rope strict Pull ups
5+5 reps x 4 sets – 1′ rest bet (change grip left and right over)
Zercher Deadlift
8 reps x 4 sets – Load as you feel – Quality work
Friday
General Warmup (GW)
1K Row
Start from 20 Strokes and add 2 strokes every minute
Activation (AT)
20 Slam Ball
1′ Accumulate HS Hold
8 Military Press 20/15 kg rest 1′
8 Military Press 30/20 kg rest 1′
8 Military Press 40/25 kg
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Power & Power Endurance (PE)
NO REP IF:
– Press after Elbow Lockout
– Move your feet after landing
– Don’t stop almost 1″ after Squat Clean landing
– Don’t stop almost 1″ after Jerk landing
Squat Clean
(2+1+1+1) x 2 sets @s60% – rest 2′ b/s
(2+1+1) x 2 sets @ 70% – rest 3′ b/s
(2+1) x 2 sets @ 75% – rest 3′ b/s
Power Clean and Push Jerk t&go
3 × 2 sets @ 60% – rest 2′ b/s
3 × 2 sets @ 70% – rest 3′ b/s
2 × 2 sets @ 75% – rest 3′ b/s
Strength & Strength Endurance (SE)
Snatch Grip first pull (to the knees) + Snatch Grip Deadlift
(1+1) x 3 sets @ 90% 1RM no rest b/s
Then rest 3′
(1+1) x 2 sets @ 100% 1RM no rest b/s
Then rest 3′
(1+1) x 4 sets @ 100% 1RM rest 2′ b/s
Work Capacity (WC)
For time:
100 AS 24/16 kg
25 T2B
15 Deadlift 100/65 kg
25 Front Face Burpees
5 Rounds:
8 Bench Press 75 kg
8 Hang Squat Clean DB 2×25/15 kg
8 Strict HSPU
Accessory (AY)
Landmine Twist
16 reps x 3 sets (50 kg) – 1′ rest bet
Saturday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Skill Volume Accumulation
20/15 Strict C2b/Pullups
30 Pushups
30 Good Morning empty barbell
Activation (AT)
3 x (4+4) KB OHS 16/12 kg
1 Eccentric HSPU Phase, start from 50 cm Boxes
Aerobic Power & Lactic Training (AP)
For Time:
250/200 m Row
15 Clean & Jerk 50/35 kg
9 Chest to bar
rest 1/1
30/22 Cal Bike
15 Power Snatch 50/35 kg
9 HSPU
rest 1/1
Repeat x 3 – 2 Rounds
Accessory (AY)
8 Rounds not for time in Team of 2:
50 m Atlas Hug Carry (70/50 kg)
20″ Atlas Hug Elbow Pos.
1’30” rest between rounds
Atlas Elbow Pos.