Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Skill Volume Accumulation
20/15 Strict Chest to Ring
30 Dumbbell Pushups
30 BTN Push Press snatch grip empty bar
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.
Activation (AT)
3 x (4+4) KT Windmill 16/12 kg
Every 30″ for 4′
5″ Eccentric C2B Phase
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
Tall Snatch Drop
3 × 3 sets 20/15 kg – 30″ rest b/s
EMOM for 10′ – 2 reps
Tall Snatch
5 × 1 set @ 30% 1RM – 2’ rest
3 × 2 sets @ 40% 1RM – 2’ rest b/s
3 × 1 set @ 45% 1RM – 2’ rest
3 × 1 set @ 50% 1RM
Snatch
(1+1) x 2 sets @ 60% 1RM – 2’rest b/s
(1+1+1) x 2 sets @ 70% 1RM – 2’rest b/s
(1+1) x 3 sets @ 75% 1RM – 2’rest b/s
(1+1) x 2 sets @ 80% 1RM – 3′ rest b/s
(1+1) x 2 sets @ 82% 1RM – 3′ rest b/s
1 × 2 sets @ 85% 1RM – 3′ rest b/s
1 × 2 sets @ 87% 1RM – 3′ rest b/s
Notes. You can perform Power or Squat as you want but you must preserve a perfect form
Strength & Strength Endurance (SE)
Overhead Squat
Every 3 minute make following sets:
7 reps @ 75% 1RM of Snatch
5 reps @ 85% 1RM of Snatch
3 reps @ 95% 1RM of Snatch
1 rep @ 105% 1RM of Snatch
5 reps @ 85% 1RM of Snatch
7 reps @ 75% 1RM of Snatch
Back Squat
Only First Tempo Training x.5.x.3
2 × 4 @ 62% 1RM – rest 2′ b/s
1 × 3 @ 70% 1RM – rest 3′
3 × 2 @ 75% 1RM – rest 3′ b/s
Work Capacity (WC)
AMRAP in 12′
400 m Run
50% M.E. Ring Dips
20 Burpees touch the target
rest 1′
AMRAP in 12
1 km Bike
50% M.E. Strict Pullups
20 GHD Sit up
Tuesday
General Warmup (GW)
1K Row
Start from 32 Strokes and remove 2 strokes every minute
Warmup Accessory (WA)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Plank Position accumulate 90″
5 × 5 strict toes to rings, 30″ rest b/s
3 x (5+5) Barbell Sots Press Empty bar
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
Muscle Clean and Pushpress
(2+1) x 3 sets @ 35% 1RM – 2′ rest b/s
(2+1) x 2 sets @ 45% 1RM – 2′ rest b/s
(2+1) x 1 set @ 50% 1RM – 2′ rest b/s
(2+1) x 1 set @ 55% 1RM
Clean & Jerk
(1+1+1)x 2 sets @ 60% 1RM – 2’rest b/s
(1+1) x 2 sets @ 70% 1RM – 2’rest b/s
(1+1) x 2 sets @ 75% 1RM – 2’rest b/s
(1+1) x 1 set @ 78% 1RM – 3′ rest b/s
1 × 2 set @ 82% 1RM – 3′ rest b/s
1 × 2 sets @ 85% 1RM – 3′ rest b/s
1 × 2 sets @ 87% 1RM – 3′ rest b/s
Notes. You can perform Power or Squat, and Push Jerk or Split Jerk as you want but you must preserve a perfect form
Squat Jerk from rack
Every 2′ for 16′ – 8′ – single rep
Notes. search fastest drive down and solid catch
Strength & Strength Endurance (SE)
Front Squat
6 x 3 @ 80% 1RM rest 3′ b/s
Work Capacity (WC)
AMRAP 30′
100 Cal Row
5 rnds of Cindy
100 Cal Row
Helen
Accessory (AY)
L-sit Ring Pull ups – 3 sets x 8 reps – 1’ rest bet
Wednesday
Warmup Accessory (WA)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Swim Session (AC)
Basic Schedule
100 m Warm up
100 m For time – register – 2’ rest
3 x 100 m – progression – 45″ rest bet
6 x 50 m – 1st fast 2nd slow – 30″ rest bet
2 x 100 m – same pace as first set of 100 m – 45″ rest bet
4 x 50 m – 1st all out 2nd cool down – 30″ rest bet
5 x 50 m Kick – 30″ rest bet
Advance Schedule
200 m Warm up
300 m For time – register – 2’ rest
3 x 100 m – Progression – 30″ rest bet
6 x 50 m – 1st fast 2nd slow – 20″ rest bet
3 x 100 m – Progression (same pace as first set of 100 m) – 30″ rest bet
6 x 50 m – 1st all out 2nd cool down – 20″ rest bet
5 x 50 m KICK – 30″ rest bet
Accessory (AY)
Glute ham raises – 3 sets x 10 reps – 1’ rest bet
Overhead YOKE Dead Squat – 12 single – Load as you feel
Thursday
General Warmup (GW)
3 Rnds not for time
200 m Run Carry 6/4 kg Medball
15 Squat Clean Medball 6/4 kg
Activation (AT)
3 × 10 Seated Double Kettlebell Press 2 × 16/12 kg
1′ Accumulate (Free) HS Hold
3 × 8 (4+4) DB/KT OHS 16/12 kg
Power & Power Endurance (PE)
NO REP IF:
– Press after Elbow Lockout
– Move your feet after landing
– Don’t stop almost 1″ after Squat Snatch landing
Squat Snatch + Snatch Balance + Squat Snatch
(1+1+1) x 1 set @ 35% 1RM – 2′ rest b/s
(1+1+1) x 2 sets @ 45% 1RM – 2′ rest b/s
(1+1+1) x 1 @ 50% 1RM – 2′ rest b/s
(1+1+1) x 2 sets @ 55% 1RM
Power Snatch + Squat Snatch
All complex touch & go
(3+1) x 3 sets @ 50% 1RM – rest 2′ b/s
(2+1) x 2 sets @ 60% 1RM – rest 2′ b/s
(2+1) x 1 set @ 70% 1RM – rest 2′ b/s
(2+1) x 3 sets @ 75% 1RM – rest 3′ b/s
Strength & Strength Endurance (SE)
Back Squat
2 × 5 @ 74% 1RM
2 × 5 @ 77% 1RM
1 × 5 @ 80% 1RM
Work Capacity (WC)
Team of 2
5K Ski Erg Moderate Pace
Every change, partner who doesn’t ski must do 30% M.E. Strict HSPU
Accessory (AY)
Single DB Complex – 30/25 kg
3 shoulder press
3 push press
3 push jerk
3 split jerk
1′ rest bet x 3 sets
Dumbbell Prone Row – 2 DB 30/25 kg
3 sets x 10 reps
1’ rest bet
Friday
General Warmup (GW)
2K Bike
Start from 46/40 Rpm and increment 2rpm each min
Activation (AT)
3 x 6 Barbell High Pull, 30/20 kg
Accumulate 90″ GHD Hold 180°, face down (back activation)
3 × 5 Dumbbell Hang Squat Clean 2×20/2×15 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
Tall Clean
5 × 1 set @ 30% 1RM – 2’rest
3 × 2 sets @ 40% 1RM – 2’rest b/s
3 × 1 set @ 45% 1RM – 2’rest
3 × 1 set @ 50% 1RM
Squat Clean
(3+1+1) x 2 sets @ 60% – rest 2′ b/s
(3+1) x 2 sets @ 70% – rest 3′ b/s
(3) x 2 sets @ 75% – rest 3′ b/s
Power Clean + Push Jerk
(1+3) x 1 set @ 60% – rest 2′ b/s
(1+2) x 2 sets @ 70% – rest 3′ b/s
(1+1) x 3 sets @ 75% – rest 3′ b/s
(2+1) x 2 sets @ 70% – rest 3′ b/s
(3+1) x 1 set @ 60% – rest 2′ b/s
Strength & Strength Endurance (SE)
Clean Grip first pull (to the knees) + Clean grip Deadlift
(1+1) x 3 sets @ 90% 1RM no rest b/s then rest 3′
(1+1) x 2 @ 100% 1RM no rest b/s then rest 3′
(1+1) x 4 @ 110% 1RM rest 2′ b/s
Work Capacity (WC)
4 Rounds for time
40% M.E. RMU
12 OHS 50/35 kg
6 Shouldering 50/30 kg
Accessory (AY)
DB Turkish get up
5+5 x 3 sets
1′ rest bet
Notes. DB as you feel, quality work, keep focused)
Saturday
General Warmup (GW)
3 Rounds not for time
8 Ring Pushups
10 Ring Row
12 Air Squat Jump
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
Aerobic Power & Lactic Training (AP)
Assault Bike
8 sets: 20″ Max Effort
Rest 5′ between sets
Accessory (AY)
GHD Sit ups “Tempo Training”
5 sets x 8 reps – (20 pound Vest) – 1’ rest between sets
6″ eccentric
6″ concentric
6″ rest