WITAJ W POWER HOUR
Przed Tobą program POWER HOUR.
Zaawansowane programowanie treningowe, które zrealizujesz w godzinę!
Jest to plan treningowy przeznaczony dla osób zaawansowanych i średnio zaawansowanych w treningu typu CrossFit. Program przewiduje trudne ruchy gimnastyczne oraz ciężarowe z opcjami skalowanymi do wybranych elementów.
Powodzenia!
Ariel Barwiński
ariel@thebeast-method.com

EVERYDAY ATHLETE PLAN POWER HOUR
cycle 3 B: VOLUME
WEEk 1
WEEKLY SCHEDULE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
WEEKLY SCHEDULE
MODNAY: PLYOMETRICS + WEIGHTLIFTING TECHNIQUE + STRENGTH & ACCESSORIES |
TUESDAY: GYMNASTICS + ACCESSORIES + ENDURANCE CONDITIONING |
WENDESDAY: PLYOMETRICS + WEIGHTLIFTING TECHNIQUE + STRENGTH + CONDITIONING + ACCESSORIES |
THURSDAY: GYMNASTICS + ACCESSORIES + ENDURANCE |
FRIDAY: SKILL PRACTICE + CONDITIONING + STRENGTH & ACCESSORIES |
Saturday – Active Rest |
Sunday – TOTAL REST |
MONDAY
MONDAY |
1. PLYOMETRICS |
WEIGHTED BOX JUMP |
4x 8 @BARBELL 20/15kg |
– REST AS NEEDED |
2. WEIGHTLIFTING |
SNATCH TECHNIQUE |
A. 3 SETS (TECHNIQUE WARM UP) |
1x Muscle Snatch + 1x OHS + 1x Hang (Hips) Squat Snatch + 1x OHS |
– 30-50% 1RM S |
– REST AS NEEDED |
B. PAUSE SQUAT SNATCH + HANG (KNEES) SQUAT SNATCH + SNATCH BALANCE |
2x 2+1+2 @60-65% 1RM S |
3x 2+1+1 @7-75% 1RM S |
* PAUSE SQUAT SNATCH https://www.youtube.com/watch?v=l0VIml77tIA\ |
* 3s PAUSE AT KNEES |
– REST AS NEEDED |
C. MUSCLE SNATCH |
https://www.youtube.com/watch?v=_TeeTPzAvTk |
3x 8 |
– ADJUST WEIGHT BY FEEL TO PRFORM 8 GOOD QUALITY & HEAVY REPS |
– REST AS NEEDED |
D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
3x 8 |
– ADJUST MODERATE WEIGHT BY FEEL TO PRFORM 8 GOOD QUALITY REPS |
– REST AS NEEDED |
3. STRENGTH & ACCESORIES |
A. BACK SQUAT |
1x 6 @67% |
1x 6 @76% |
1x 3 @86% |
1x 2 @90% |
– REST AT LEAST 2′ ’ |
B. FRONT SQUAT |
1x 5 @60% |
3x 5 @70% |
– REST MIN. 2′ |
C. 3 SETS |
8x Glute Ham Raises/ Nordic Curls |
20” Copenhagen Plank (each side) |
– REST AT LEAST 60” |
COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
TUESDAY |
1. GYMNASTICS |
STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
A. EVERY 90” FOR 5 SETS |
2-3x Strict Ring Muscle Up |
SCALED 1: |
A. 2 – 3x Negative Strict Ring Muscle up |
*As slow as possible |
*Focus on transition part |
SCALED 2: |
A. 2-4x Low Ring Knee Support Strict Ring Muscle up |
* Slow & Controlled |
*Focus on transition part |
LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
B. STRICT PULL UPS |
3x 5-8 |
– REST AT LEAST 60s |
*Best Quality Reps |
*Move vertical |
* Full Strict & Controlled |
SCALED: |
4-6x Negative Pull ups |
C. BANDED PULL UPS |
3x 20 |
– REST AT LEAST 60s |
*Be Strict and move vertical |
D. STRICT RINGS DIPS |
3x 6-12 |
– REST AT LEAST 60s |
*Best Quality Reps |
*Move vertical |
* Full Strict & Controlled |
E. 3 SETS |
10-20” Top Rings Support |
20” REST |
10-20” Bottom Rings Support |
40” REST |
RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
2. EDNURANCE |
FOR TIME |
3 ROUNDS |
30x Burpee Broad Jump @100cm |
600m Row |
900m AAB |
BURPEE BROAD JUMP https://www.youtube.com/watch?v=jLlPQrA433M
|
COOL DOWN |
5′ AAB @easy |
3. CORE (OPTIONAL) |
3 SETS |
20x V-ups |
30” Hollow Hold |
30x Vertical Scissors |
– REST AS NEEDED |
VERTICAL SCISSORS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
WEDNESDAY |
1. PLYOMETRICS |
BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
4 SETS |
5x 1+1 |
– REST AS NEDED BETWEEN SETS |
2. WEIGHTLIFTING |
CLEAN & JERK |
A. MUSCLE CLEAN + TALL CLEAN + PUSH PRESS |
2x 2+2+2 @50% 1RM |
1x 1+2+1@55-60% |
– REST AS NEDED BETWEEN SETS |
TALL CLEAN https://www.youtube.com/watch?v=TdUpEa73GSA |
B. HANG (BELOW KNEES) SQUAT CLEAN + SPLIT JERK |
3x 3 + 1 @65% |
3x 2 + 2 @70-75% |
3x 1 + 3 @75-80% |
– REST AS NEDED BETWEEN SETS |
3. STRENGTH |
A. PUSH PRESS |
1x 10 @60% |
1x 8 @66% |
1x 8 @72% |
3x 6 @75% |
– Odpoczywaj około 2 min |
PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
B. MILITARY PRESS |
4×6 @90% Max Weight From Last week |
– Odpoczywaj około 2 min |
MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
4. CONDITIONING |
A. 6x 20” ON : 10” OFF |
– FOR MAX CALS AAB |
90” REST BEFORE B(INCLUDED 10” FROM INTERVALS) |
INTO |
B. EMOM 8′ |
1: 30” Max Burpees |
2: 30” Max Alt. DB Snatch @25kg |
90” REST BEFORE C (INCULDED 30” FROM LAST MINUTE) |
INTO |
C. 6x 10” ON : 20” OFF |
– FOR MAX CALS AAB |
COOL DOWN |
5′ AAB @easy |
5. ACCESSORIES |
3 SETS |
15x Weighted Lateral Arm Raises @2,5-5kg |
5x Jefferson Curls |
– REST AS NEEDED |
WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
THURSDAY |
1. GYMNASTICS |
A. 4 SETS |
FOR TIME & QUALITY |
30x Box Jump over 60/50cm |
30m HSW |
– REST 2-3′ BETWEEN SETS |
*HSW Should be done with max 1-2 breaks, cut the distance if you need |
B. 4 SETS |
FOR TIME & QUALITY |
25/20Cals AAB |
15x Bar Muscle up |
– REST 2-3′ BETWEEN SETS |
*BMU Should be done with max 1-2 breaks, cut the reps scheme if you need |
*BMU -> Banded Bar Muscle up -> Burpee Ch2B Pull ups -> Burpee Pull ups |
HANDSTAND WALK |
* IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
HSW PROGRESSIONS |
https://www.instagram.com/p/CUkQKC7jfU_/ |
https://www.instagram.com/p/CVIaQU0jQWC/ |
2. ACCESSORIES |
A. 3 SETS |
15x Banded Strict Ch2B Pull ups |
– REST AT LEAST 60” |
B. 3 SETS |
12-16x Strict Dips (1s pause at the top) |
– REST AT LEAST 60” |
STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
2. ENDURANCE |
ROW |
3 ROUNDS |
500m Row @<1km Pace |
4′ Row @easy pace – around 2:10-15/500m |
COOL DOWN |
5′ AAB |
10-15′ STRETCHING (OPTIONAL) |
FRIDAY
FRIDAY |
1. SPORT SPECIFIC WEIGHTLIFTING |
A. EMOM 9′ |
1: 5x Power Snatch + 5x OHS @50% 1RM S |
2: 3x Power Snatch + 3x OHS @60% 1RM S |
3: 2x Power Snatch + 2x OHS @70% 1RM S |
4: 5x Power Snatch + 5x OHS @50% +2,5-5kg |
5:…. |
*Add 2,5-5kg for every next minute from 4-9 |
2. EMOM 9′ |
1: 5x Power Clean + 5x Push Jerk @50% 1RM C&J |
2: 3x Power Clean + 3x Push Jerk @60% 1RM C&J |
3: 2x Power Clean + 2x Push Jerk @70% 1RM C&J |
4: 5x Power Clean+ 5x Push Jerk @50% +2,5-5kg |
5:…. |
2. CONDITIONING |
FOR TIME |
3 ROUNDS |
10x Box Jump @60/50cm |
10x Deadlift 80/60kg |
1x Wall Walk |
INTO |
3 ROUNDS |
20x Wall Ball Shot @9/6kg |
20x Pull ups |
1x Wall Walk |
COOL DOWN |
5′ AAB @easy |
3. ACCESSORIES. |
3-4 SETS |
10x KB Single Arm Military Press @weight by feel (each side) |
15x Dual KB Sumo Deadlift @Heavy – by feel |
– REST 60-90” |