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 11
WEEK 7 DELOAD (6-12/02/2023)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH @WORK ON TECHNIQUE & SPEED |
A. 8 SETS |
1x Squat Snatch @75% 1RM S |
– REST AS NEEDED |
B. 4 SETS |
2x Snatch Balance @75% 1RM S |
– REST AS NEEDED |
2. CONDITIONING |
FOR QUALITY & TIME |
EVERY 60-75” FOR 6 SETS |
3x Power Snatch @35kg |
3x Bar Muscle up |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
A .3 SETS |
20/20” Closed Eyes Single Leg Standing |
5/5x KB/DB/ Barbell Jefferson Curls |
JEFFERSON CURLS https://www.youtube.com/watch?v=BftRV3Ze1Mk |
B. SPINE & SHOULDER MOBILITY (OPTIONAL) |
1-2 SETS |
10/10x Thoracic Rotation with Roller |
10x Preacher Stretch @Relax with inhale – Push Down with Exhale |
THORACIC ROTATION https://www.youtube.com/watch?v=NFOJIHJsTww |
PREACHER STRETCH https://www.youtube.com/watch?v=2JQhhkhjAGk |
TUESDAY
TUESDAY |
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS |
AMRAP 15′ |
600m Row |
4x Rope Climb |
8x Wall Walk |
24x Toes to bar |
400m Row |
3x Rope Climb |
6x Wall Walk |
18x Toes to Bar |
200m Row |
2x Rope Climb |
4x Wall Walk |
12x Toes to bar |
INTO |
Max Distance Row till end of time |
3. ACCESSORIES |
A. 3 SETS |
10x DB Bench Press @weight by feel |
10x Rings Row (TEMPO 4012) |
30” Hollow Hold |
– REST 60” |
B. 3 SETS |
10x Skull Crasher (Lying Triceps Extension) |
10x Biceps Curls |
– REST 60” |
WEDNESDAY
THURSDAY
THURSDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
CLEAN & JERK @WORK ON TECHNIQUE & SPEED |
A. 4-6 SETS |
2x Squat Clean @70% 1RM S |
– REST AS NEEDED |
B. 4-6 SETS |
2x Split Jerk @70% 1RM S |
– REST AS NEEDED |
2. CONDITIONING |
FOR QUALITY & TIME |
EVERY 75” FOR 6 SETS |
3x Power Clean @60/40kg |
5x Parallettes HSPU |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
A .3 SETS |
20/20” Closed Eyes Single Leg Standing |
5/5x KB/DB/ Barbell Jefferson Curls |
JEFFERSON CURLS https://www.youtube.com/watch?v=BftRV3Ze1Mk |
B. SPINE & SHOULDER MOBILITY (OPTIONAL) |
1-2 SETS |
10/10x Thoracic Rotation with Roller |
10x Preacher Stretch @Relax with inhale – Push Down with Exhale |
THORACIC ROTATION https://www.youtube.com/watch?v=NFOJIHJsTww |
PREACHER STRETCH https://www.youtube.com/watch?v=2JQhhkhjAGk |
FRIDAY
FRIDAY |
CONDITIONING |
1. CONDITIONING |
A. FOR TIME |
6 ROUNDS |
6x Pull ups |
6x Thruster @40/30kg |
24x Double unders |
B. FOR TIME |
6 ROUNDS |
8x Toes to bar |
8x Push ups= |
8x Broad Jump @150/100cm |
2. ACCESSORIES |
CHOOSE A or B |
A. UPPERBODY |
4 SETS |
10x Military Press (DB/KB/Barbell) @weight by feel |
10x Rings Row @TEMPO 4011 |
– REST 90” |
B. LOWERBODY |
4 SETS |
10x Weighted Glutes Bridge @Heavy |
10x KB Russian Swing @Heacy |
– REST 90” |
C. (OPTIONAL) |
3 SETS |
10/10x Copenhagen Adduction |
20-30x Shoulder Taps in Straight Arms Plank |
– REST 60” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 11
WEEK 6 (30/01-5/02/2023)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
CLEAN & JERK |
A. TECHNIQUE WARM UP @Max 50% 1RM CJ |
A1. 3 CLEAN POSITION |
2 SETS |
1-2x Hang (Hips) Squat Clean |
1-2x Hang (Knees) Squat Clean |
1-2x Squat Clean |
INTO |
1-2x Press |
1-2x Push Press |
1-2x Split Jerk |
B. EMOM ? |
1-2′: 2x Squat Clean & Jerk @60% 1RM |
3-4′: 2x Squat Clean & Jerk @70% 1RM |
5-6′: 1x Suqat Clean & Jerk @75% 1RM |
7-12′: 1x Squat Clean & Jerk @75% 1RM +? |
*FROM 7-12′ WORK UP TO HEAVY 1 OR WORK ON TECHNIQUE AT 75-80% 1RM CJ |
3. CONDITIONING |
FOR TIME |
9 ROUNDS |
9x Thruster @Rx: 40/30kg |
35x Double unders |
4. ACCESSORIES |
3 SETS |
3x Hang (Below Knees) Clean Pull @85-90% 1RM Clean |
7x Barbell Z-Press @weight by feel |
– REST 90” |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
2-3 SETS |
20/20” Closed Eyes Single Leg Standing |
5/5x KB/DB/ Barbell Jefferson Curls |
JEFFERSON CURLS https://www.youtube.com/watch?v=BftRV3Ze1Mk |
TUESDAY
TUESDAY |
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS |
WOD PREPARE & STRENGTHENING |
PISTOLS & PULL UPS |
A. 2 SET |
8x Feet Together Squat |
8-10x Scapular Pull ups |
– REST 45-60″ |
SCAPULAR PULL UPS https://www.youtube.com/watch?v=sg8Lts3KRtk |
B. 2 SETS |
16x Alt. Forward Reach Walking Lunges |
6-8x Superman/Arch to Hollow Snap |
– REST 45-60″ |
FORWARD REACH WALKING LUNGES https://www.youtube.com/watch?v=-mIQLVmyfTg |
SUPERMAN TO HOLLOW SNAP https://www.youtube.com/watch?v=U2Zrz3OvjjQ |
C. 2 SETS |
6x Alt. Hollow Roll to Pistols Squat |
6-8x Bar Swing/ Kipping |
– REST 45-60” |
HOLLOW ROLL to PISTOL SQUAT https://www.youtube.com/watch?v=zYaSARs45JM |
D. 3-5′ WINDOW |
FOR FULL PISTOLS & KIPPING PULL UP PRACTICE |
2. CONDITOINING |
AMRAP 16′ |
8x Ch2B Pull ups |
10x Push ups |
12x Alt. Pistols |
80-70..10x Double unders |
3. ACCESSORIES |
A. 3-4 SETS |
12x Bench Press @More weight than last week |
8x Strict Chin ups |
30” Hollow Hold |
– REST 60” |
B. 3 SETS |
20/20s Copenhagen Plank |
10x Skull Crasher (Lying Triceps Extension) |
10x Biceps Curls |
– REST 60” |
COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
5-7 SETS |
2′ Run @easy pace |
1′ Run @moderate pace |
30” Run @fast |
1′ Run @easy pace |
30” Run @fast pace |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH |
A. TECHNIQUE WARM UP @Max 50% 1RM S |
A1. 3 RECEIVING & SNATCH POSITION |
2-3 SETS |
2x Hang (Hips) Power Snatch |
2x Hang (Knees) Deep Power Snatch |
2x Squat Snatch |
B. EVERY 90” FOR 2 SETS |
1x Power Snatch + 2x Hang (Knees) Squat Snatch + 1x Hang (Below Knees) Squat Snatch @60-65% 1RM |
C. EVERY 90” FOR 2 SETS |
1x Power Snatch + 1x Hang (Knees) Squat Snatch + 1x Hang (Below Knees) Squat Snatch @60-65% 1RM |
D. EVERY 90” FOR 2 SETS |
1x Power Snatch + 1x Hang (Below Knees) Squat Snatch @75-80% 1RM |
3. CONDITIONING FINISHER @Rx: 60/40kg |
A. FOR TIME (TC: 6′) |
9 -7-5 |
Power Snatch |
Burpee over the bar (lateral) |
– REST 2′ |
B. FOR TIME (TC: 5′) |
9 -7-5 |
OHS |
Burpee over the bar (lateral) |
– REST 2′ |
B. FOR TIME (TC 4′) |
9 -7-5 |
Hang Squat Snatch |
Burpee Over the bar (lateral) |
4. ACCESSORIES |
3 SETS |
4x Snatch Deadlift @115% 1RM S (TEMPO 3010) |
– REST 2′ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
2-3′ RUN @easy pace |
INTO |
2 SETS |
8x Lu Raises https://www.youtube.com/watch?v=HoSvHdHDrIQ |
4x Jefferson Curls |
Passive Hang |
JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
PASSIVE HANG https://www.youtube.com/watch?v=XwryUTVQNIU |
FRIDAY
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 11
WEEK 5 (23-29/01/2023)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY |
WEIGHTLIFTING + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
CLEAN & JERK |
A. TECHNIQUE WARM UP @EMPTY BAR |
A1. 2 SETS |
1-3x Press |
1-3x Push Press |
1-3x Push Jerk |
A2. 3 SETS |
1x Split Jerk Balance + 1x Press in Split + 1x Split Jerk |
PRESS IN SPLIT https://www.youtube.com/watch?v=ez7QClOIh-s |
SPLIT JERK BALANCE https://www.youtube.com/watch?v=OudzbkRLNmQ |
B. FRONT SQUAT & SPLIT JERK |
B1. EVERY 90” FOR 2 SETS |
3x Front Squat + 1x Split Jerk @60-65% 1RM SJ |
B2. EVERY 90” FOR 2 SETS |
2x Front Squat + 1x Split Jerk @70-75% 1RM SJ |
B3. EVERY 90” FOR 3-4 SETS |
1x Front Squat + 1x Split Jerk @80-85% 1RM SJ |
3. CONDITIONING FINISHER |
IN 8′ WINDOW |
7-6-5-4-3-2-1 |
Hang Power Clean @60/40kg |
14-12-10-8-6-4-2 |
Front Rack Alt. Reverse Lunges |
THEN |
Max Burpee over the bar (lateral) till end of time |
4. ACCESSORIES |
3 SETS |
3x Clean Pull @85% 1RM Clean |
9x Dual DB Z-Press @weight by feel |
– REST 90” |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
2-3 SETS |
20/20” Closed Eyes Single Leg Standing |
5/5x KB/DB/ Barbell Jefferson Curls |
JEFFERSON CURLS https://www.youtube.com/watch?v=BftRV3Ze1Mk |
TUESDAY
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS |
A. SKILL PRACTICE |
PISTOLS SQUAT |
A1. 2-3 SETS |
12x Feet Together Squat |
20x Forward Reach Walking Lunges |
– REST 60” |
FEET TOGETHER SQUAT https://www.youtube.com/watch?v=OHvfFB9A3I4&feature=youtu.be |
FORWARD REACH WALKING LUNGES https://www.youtube.com/watch?v=-mIQLVmyfTg |
B. 2 SETS |
8/8x Reverse Pistol – Toe Support (Sc: PVC Pipe Support) |
8/8x Bottom Box Pistol Leg Lift |
– REST 45-60″ |
BOTTOM BOX PISTOL LEG LIFT https://www.instagram.com/p/CY7G-WUjdXY/?igshid=YmMyMTA2M2Y= |
3. CONDITIONING |
EMOM 16′ |
1: 6x Ch2B Pull ups + 8-12x Alt. Pistols Squat |
2: 30” Max Double unders |
3: 6x Strict HSPU/ HSPU + 8-12x Alt. Pistols Squat |
4: 30” Max Sit ups |
3. ACCESSORIES (OPTIONAL) |
A. 4 SETS |
15x Bench Press @weight by feel |
15x Rings Row |
30” Hollow Hold |
– REST 60” |
B. 3 SETS |
20/20s Copenhagen Plank |
10x Skull Crasher (Lying Triceps Extension) |
10x Biceps Curls |
– REST 60” |
COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
5-7 SETS |
2′ Run @easy pace |
1′ Run @moderate pace |
30” Run @fast |
1′ Run @easy pace |
30” Run @fast pace |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH |
A. TECHNIQUE WARM UP @Max 50% 1RM S |
A1. 3 RECEIVING & SNATCH POSITION |
2-3 SETS |
2x Hang (Hips) Power Snatch |
2x Hang (Knees) Deep Power Snatch |
2x Squat Snatch |
B. EVERY 90” FOR 2 SETS |
3x Power Snatch + 1x Hang (Knees) Squat Snatch @60-65% 1RM |
C. EVERY 90” FOR 2 SETS |
2x Power Snatch + 2x Hang (Knees) Squat Snatch @70-75% 1RM |
D. EVERY 90” FOR 2 SETS |
1x Power Snatch + 3x Hang (Knees) Squat Snatch @75-80% 1RM |
3. CONDITIONING FINISHER |
INTERVALS 10x 40” ON: 60” OFF |
*ALTERNATING BETWEEN A & B |
A. IN 40” WINDOW |
5x Power Snatch @Rx: 40/30kg |
7x Box jump Over @60/50cm |
B. IN 40” WINDOW |
5x OHS @Rx: 40/30kg |
7x Sit ups |
4. ACCESSORIES |
3 SETS |
5x Snatch Deadlift @110% 1RM S (TEMPO 3010) |
– REST 2′ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
2-3′ RUN @easy pace |
INTO |
2 SETS |
8x Lu Raises https://www.youtube.com/watch?v=HoSvHdHDrIQ |
4x Jefferson Curls |
Passive Hang |
JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
PASSIVE HANG https://www.youtube.com/watch?v=XwryUTVQNIU |
FRIDAY
FRIDAY |
CONDITIONING: BENCHMARK |
1. CONDITIONING |
„THE CHIEF’ |
5x 3′ AMRAP : 1′ REST |
3′ AMRAP OF: |
3x Power Clean @Rx: 60/40kg |
6x Push ups |
9x Air Squats |
2. ACCESSORIES |
A. 4 SETS |
10x Bench Press @weight by feel |
10/10x Single Arm DB Row @weight by fel |
– REST 90” |
B. 3-4 SETS |
3 SETS |
10/10x Copenhagen Adduction |
10x Z-Press (Barbell, KBs. DBs) |
– REST 60” |
C. 3 SETS |
10x Biceps Culrs |
10x Skull Crasher |
– REST 60” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 11
WEEK 4 (16-22/01/2023)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY |
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS |
A. SKILL PRACTICE |
PISTOLS SQUAT |
A1. 2-3 SETS |
12x Feet Together Squat |
20x Forward Reach Walking Lunges |
– REST 60” |
FEET TOGETHER SQUAT https://www.youtube.com/watch?v=OHvfFB9A3I4&feature=youtu.be |
FORWARD REACH WALKING LUNGES https://www.youtube.com/watch?v=-mIQLVmyfTg |
A2. 3 SETS |
4-8x Alt. Hollow Roll to Pistol Squat |
– REST BY FEEL |
HOLLOW ROLL TO PISTOL SQUAT https://www.youtube.com/watch?v=zYaSARs45JM |
2. SKILL PRACITCE CONDITIONING |
A. EMOM 16′ |
1: 8-16x Alt. Pistols |
2: 30” Max Broad Jumps @Rx: 150/100cm https://www.youtube.com/watch?v=vPQv1gmrfUo |
3: 8-16x Toes to bar |
4: 30” Max Double unders |
INTO |
FOR TIME (SPRINT) |
5 ROUNDS OF „CINDY” |
5x Ch2B Pull ups |
10x Push ups |
15x Air Squats |
3. ACCESSORIES |
A. 3 SETS |
20/20s Copenhagen Plank |
10/10x Petersen Step up |
– REST 60” |
COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
PETERSEN STEP UP https://www.youtube.com/watch?v=QKfj-u_lPfs |
B. 3 SETS |
10x Rings Dips |
20-30” Chin up Hold |
– REST 90′ |
4. COOL DOWN (OPTIONA) |
3-5′ EASY RUN |
TUESDAY
TUESDAY |
WEIGHTLIFTING + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
CLEAN & JERK |
A. TECHNIQUE WARM UP @EMPTY BAR |
A1. 3 RECEIVING & CLEAN POSITION |
2 SETS |
1-3x Hang (Hips) Power Clean |
1-3x Hang (Knees) Deep Power Clean |
1-3x Squat Clean |
INTO |
1-3x Press |
1-3x Push Press |
1-3x Push Jerk |
B. EMOM 5′ |
3x Power Clean + 1x Push Jerk @60-80% 1RM |
B. EMOM 5′ |
2x Deep Power Clean + 2x Push Jerk @60-80% 1RM |
C. EMOM 5′ |
1x Squat Clean + 3x Push Jerk @@60-80% 1RM |
*EVERY EMOM STARTS AT 60% THEN BUILD WEIGHT BY FEEL MAX TO 80% |
*REST MAX 2′ BETWEEN BLOCKS |
3. CONDITIONING FINISHER |
FOR TIME |
7-5-4-3-2-1 |
Deadlift @Max weight from PART 2 |
Burpee over the bar (lateral) |
*W RAZIE OGRANICZEŃ SPRZĘTOWYCH ZMODYFIKUJ DO |
TEAM WOD I GO YOU GO (SPLIT AFTER FULL ROUND) WITH THE SAME REPS SCHEME: 7/7 – 6/6 – 5/5… with Rx: 80/60 |
4. ACCESSORIES |
3 SETS |
1x Clean Pull + 2x Hang (below knees) Clean Pull @85% 1RM CJ +5kg |
– REST 2′ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
3 SETS |
2/2x TGU @weight by feel |
10/10x Single Leg Hip Thrust @20kg |
– REST 60-90” |
B. SPINE HEALTH (OPTIONAL) |
3 SETS |
5 Jefferson Curls @easy weight |
30-45” Bar Passive Hang |
– REST 60” |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
C1. EVERY 4′ FOR 6-8 SETS |
400m Run @Fast |
C2. EVERY 2′ FOR 6-8 SETS |
200 Run @Fast |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH |
A. TECHNIQUE WARM UP @EMPTY BAR |
A1. 3 RECEIVING & SNATCH POSITION |
SETS & REPS BY FEEL (NO MORE THAN 2-3 SETS) |
Hang (Hips) Power Snatch |
Hang (Knees) Deep Power Snatch |
Overhead Squat |
Squat Snatch |
B. EMOM 5′ |
3x Power Snatch + 1x Snatch Balance @60-80% 1RM |
B. EMOM 5′ |
2x Deep Power Power Snatch + 1x Snatch Balance @60-80% 1RM |
C. EMOM 5′ |
1x Squat Snatch + 1x Snatch Balance @@60-80% 1RM |
*EVERY EMOM STARTS AT 60% THEN BUILD WEIGHT BY FEEL MAX TO 80% |
*REST MAX 2′ BETWEEN BLOCKS |
3. CONDITIONING FINISHER |
FOR TIME @RX 50/35kg |
AMRAP 7′ |
3x Hang Power Snatch |
3x Snatch Thruster https://www.youtube.com/watch?v=Pavrm5LOA7g |
30x Double unders |
4. ACCESSORIES |
3 SETS |
5x Snatch Deadlift @110% 1RM S |
– REST 2′ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
2-3′ RUN @easy pace |
INTO |
2 SETS |
8x Lu Raises https://www.youtube.com/watch?v=HoSvHdHDrIQ |
4x Jefferson Curls |
Passive Hang |
JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
PASSIVE HANG https://www.youtube.com/watch?v=XwryUTVQNIU |
FRIDAY
CONDITIONING |
1. STABILITY |
3 SETS |
1/1x KB Bottom Up Turkish Get up @weight by feel |
– REST 45-60” |
KB BOTTOM UP TGU https://www.youtube.com/watch?v=jpgvV6wdXVw |
3. CONDITIONING |
FOR TIME |
– 40x Alt. DB Snatch @22,5/15kg |
30x DB Box Steps over @60/50cm, 22,5/15kg |
– 30x Alt. DB Hang Clean & Jerk @22,5/15kg |
30x DB Box Steps over @60/50cm, 22,5/15kg |
– 24x Single Arm Alt. Devil Press @22,5/15kg |
20x DB Box Steps over @60/50cm, 22,5/15kg |
– REST 90”, THEN |
AMRAP 90” |
Max Burpee Borad Jump @150/100cm |
2. ACCESSORIES |
A. GLUTES OPTION |
A1. 3-4 SETS |
8x Hip Thrust @heavy |
10/10x Barbell Single Leg Deadlift @easy-moderate weight |
– REST 60” |
B. 3 SETS |
20/20” Copenhaged Plank |
– REST 40-60” |
B. UPPERBODY |
A. 3-4 SETS |
12x DB/ Barbell Bench Press |
4-8x Strict Pull ups |
– REST 60” |
B. 3 SETS |
10x Biceps Culrs |
10x Skull Crasher |
– REST 60” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 11
WEEK 3 (9-15/01/2023)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY |
WEIGHTLIFTING + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
CLEAN & JERK |
A. TECHNIQUE WARM UP @EMPTY BAR |
A1. 3 RECEIVING POSITION |
2 SETS @40-50% 1RM |
Hang (Hips) Power Clean |
Hang (Hips) Deep Power Clean |
Hang (Hips) Squat Clean |
A2. 3 CLEAN POSITION |
2 SETS @40-50% 1RM |
Hang (Hips) Squat Clean |
Hang (Above Knees) Squat Clean |
Squat Clean (Full) |
B. EVERY 90” FOR 4-6 SETS |
1x Power Clean + 1x Hang (Above Knees) Deep Power Clean + 1x Hang (Hips) Squat Cleam |
@Build weight by feel – no more than 80% |
3. BARBELL CYCLING CONDITIONING |
FOR TIME |
12 ROUNDS |
2x Deadlift @60/40kg |
3x Front Squat @60/40kg |
20x Double unders |
TIME CAP: 12′ |
4. ACCESSORIES |
3 SETS |
1x Clean Pull + 2x Hang (below knees) Clean Pull @85% 1RM CJ |
– REST 2′ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
3 SETS |
2/2x TGU @weight by feel |
10/10x Single Leg Hip Thrust @no added weight |
– REST 60-90” |
B. SPINE HEALTH (OPTIONAL) |
3 SETS |
5 Jefferson Curls @easy weight |
30-45” Bar Passive Hang |
– REST 60” |
TUESDAY
TUESDAY |
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS |
A. SKILL PRACTICE |
PISTOLS SQUAT |
A1. 2-3 SETS |
12x Feet Together Squat |
20x Forward Reach Walking Lunges |
– REST 60” |
FEET TOGETHER SQUAT https://www.youtube.com/watch?v=OHvfFB9A3I4&feature=youtu.be |
FORWARD REACH WALKING LUNGES https://www.youtube.com/watch?v=-mIQLVmyfTg |
A2. 3 SETS |
4-8x Alt. Hollow Roll to Pistol Squat |
– REST BY FEEL |
HOLLOW ROLL TO PISTOL SQUAT https://www.youtube.com/watch?v=zYaSARs45JM |
2. SKILL PRACITCE CONDITIONING |
A. EMOM 16′ |
1: 8-16x Alt. Pistols |
2: 30” Max Broad Jumps @Rx: 150/100cm https://www.youtube.com/watch?v=vPQv1gmrfUo |
3: 8-16x Toes to bar |
4: 30” Max Double unders |
INTO |
FOR TIME (SPRINT) |
5 ROUNDS OF „CINDY” |
5x Ch2B Pull ups |
10x Push ups |
15x Air Squats |
3. ACCESSORIES |
A. 3 SETS |
20/20s Copenhagen Plank |
10/10x Petersen Step up |
– REST 60” |
COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
PETERSEN STEP UP https://www.youtube.com/watch?v=QKfj-u_lPfs |
B. 3 SETS |
10x Rings Dips |
20-30” Chin up Hold |
– REST 90′ |
4. COOL DOWN (OPTIONA) |
3-5′ EASY RUN |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
C1. 5 SETS |
3′ Run @5km Pace |
– REST 90” |
C2. 5 SETS |
30” Run @fast |
– REST 45” |
C3. 5 SETS |
2′ Run @5km Pace |
– REST 60” |
– RET 1-2′ BETWEEN BLOCKS |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH |
A. TECHNIQUE WARM UP @EMPTY BAR |
2 SETS @40-50% 1RM |
SETS & REPS BY FEEL (NO MORE THAN 2-3 SETS) |
Hang (Hips) Power Snatch |
Hang (Hips) Deep Power Snatch |
Hang (Hips) Squat Snatch |
A2. 3 CLEAN POSITION |
2 SETS @40-50% 1RM |
Hang (Hips) Squat Snatch |
Hang (Above Knees) Squat Snatch |
Squat Clean (Full) |
B. EVERY 90” FOR 4-6 SETS |
1x Power Snatch + 1x Hang (Above Knees) Deep Power Snatch + 1x Hang (Hips) Squat Snatch |
@Build weight by feel – no more than 80% |
*HANG ABOVE KNEES |
D. WL ACCESSORIES (OPCJONALNIE – ZALEŻNIE OD POZOSTAŁEGO CZASU) |
3x SUPER PULL @średni ciężar |
3x Snatch DL to Knee Level |
1x Snatch Deadlift |
3x Hang (Knees) Snatch High Pull |
3x Snatch High Pull |
– REST AS NEEDED |
3. BARBELL CYCLING CONDITIONING |
FOR TIME @ RX+ 50/35kg |
10-9-8-7-6-5-4-3-2-1 |
OHS |
Burpee over the bar (facing) |
4. ACCESSORIES |
3 SETS |
10x Lu Raises @2x 5-7,5kg |
10x Barbell Bent Over Row @moderate weight with full control |
– REST 90-120” |
LU RAISES https://www.youtube.com/watch?v=HoSvHdHDrIQ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
2-3 SETS |
5x Jefferson Curls |
30-60” Passive Hang |
JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
PASSIVE HANG https://www.youtube.com/watch?v=XwryUTVQNIU |
FRIDAY
FRIDAY |
CONDITIONING: BENCHMARK |
1. STRENGTH |
A. FRONT SQUAT |
4x 5 @75% 1RM |
– REST 2′ |
B. MILITARY PRESS |
4x 5 @75% 1RM |
– REST 2′ |
2. CONDITIONING. |
A. BENCHMARK |
„FRAN” |
FOR TIME (TC: 5′ ) |
21-15-9 |
Thruster @Rx: 40/30kg |
Pull ups |
B. AMRAP 8′ |
2x Wall Walk |
12x DB Front Rack Walking Lunges @RX: 2x 22,5/15kg |
24x Double unders |
– REST 3-4′ BETWEEN BLOCKS |
A. GLUTES OPTION |
3-4 SETS |
8x Hip Thrust @heavy |
10/10x Barbell Single Leg Deadlift @easy-moderate weight |
– REST 60” |
B. UPPERBODY |
3-4 SETS |
12x DB/ Barbell Bench Press |
4-8x Strict Pull ups |
– REST 60” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 11
WEEK 2 (2-8/01/2023)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY |
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS: HANDSTAND WALKI STRENGTHENING |
A. 2 SETS |
8-12x Shoulder Shurg in HS Back to Wall |
20/20s Side Plank |
– REST 45-60” |
B. 2 SETS |
6-12x Bumper Step up in HS Back To Wall |
20s Hollow Hold |
– REST 45-60″ |
C. 2 SETS |
6-12x Shoulder Taps in HS Bck to Wall |
20” Arch Hold |
– REST 45-60″ |
2. GYMNASTICS STRENGTH. |
A. 3 SETS (BE STRICT AS POSSIBLE) |
6-8x Strict Pull ups |
6-8x Strict Dips |
– REST 90″ |
B. 6x 20” ON: 20” OFF |
*ALTERNATING BETWEEN B1 & B2 |
B1. Chin up Hold https://www.youtube.com/watch?v=Zv9Pv0_S_3E |
B2. Free Handstand Hold/ Wall Facing Handstand Hold https://www.youtube.com/watch?v=hUC_f45ZStI |
3. CONDITIONING. |
IN 12′ WINDOW |
24m Handstand Walk (4x6m) |
THEN |
2 ROUNDS |
4x Ring Muscle up |
8x Push ups |
10m DB Walking Lunges @22,5kg |
THEN |
18m Handstand Walk (3x6m) |
THEN |
3 ROUNDS |
6x Bar Muscle up |
8x Push ups |
10m DB Walking Lunges @22,5kg |
THEN |
12m Handstand Walk (3x6m) |
THEN |
AMRAP OF: |
8x Ch2B Pull ups |
8x Push ups |
10m DB Walking Lunges @22,5kg |
COOL DOWN (OPTIONAL) |
3 SETS |
10x Biceps Curls |
10x Banded Triceps Extension |
Max Time Hollow Hold |
– NO REST |
TUESDAY
TUESDAY |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH |
A. TECHNIQUE WARM UP |
A. 3 SETS @weight by feel Start at empty barbell and finish with no more than 50% 1RM |
1x Halting Snatch Deadlift https://www.youtube.com/watch?v=eoBwuaDZ5qA |
1x Snatch High Pull |
1x Muscle Snatch |
1x OHS (5” Pause at the bottom) |
1x Power Snatch (2″ Pause at receiving position) |
1x Hang Squat Snatch (2” Pause at receiving position) |
B. EVERY 90” FOR 3 SETS |
1x Power Snatch + 1x Hang Deep Power Snatch + 1x Hang (Hips) Squt Snatch @65-70% 1RM (3” Pause at receiving position for every rep) |
– HANG DEEP POWER https://www.youtube.com/watch?v=29tcthmWkio |
C. EVERY 90-120” FOR 3-5 SETS (DOBIERZ ILOŚĆ SERII ZALEŻNIE OD CZASU JAKI CI POZOSTAŁ DO KOŃCA ZAJĘĆ) |
1x Deep Power Snatch + 2x Hang (Hips) Squat Snatch @70-80% 1RM (3” Pause at receiving position for every rep) |
*HANG ABOVE KNEES |
3. BARBELL CYCLING CONDITIONING |
FOR TIME @ 50/35kg |
12-10-8-6-2 |
Power Snatch |
Burpee Box Jump @60/50cm |
4. ACCESSORIES |
3 SETS |
5x OHS @75-85% 1RM S |
– REST 90-120” |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
2-3′ RUN @easy pace |
INTO |
2-3 SETS |
8x Lu Raises |
4x Jefferson Curls |
Passive Hang |
LU RAISES https://www.youtube.com/watch?v=HoSvHdHDrIQ |
JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
PASSIVE HANG https://www.youtube.com/watch?v=XwryUTVQNIU |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
1200m @5km Pace |
200m @fast |
– REST 90-120” BY WALK |
1000m @5km Pace |
200m @fast |
– REST 90-120” BY WALK |
800m @5km Pace |
200m @fast |
– REST 90-120” BY WALK |
600m @5km Pace |
200m @fast |
– REST 90-120” BY WALK |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
WEIGHTLIFTING + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SPLIT JERK |
A. TECHNIQUE WARM UP |
A. 3 SETS @weight by feel Start at empty barbell and finish with no more than 50% 1RM |
3x Press |
3x Push Press |
3x Push Jerk |
3x Split Jerk Balance https://www.youtube.com/watch?v=OudzbkRLNmQ |
B. EVERY 90” FOR 3 SETS |
1x Push Press + 3x Split Jerk @65% 1RM C&J (2” Pause at dip + 2” Pause at receiving position for every SJ) |
C. EVERY 90” FOR 3 SETS |
1x Push Press + 2x Split Jerk @70-75% 1RM C&J (2” Pause at dip + 2” Pause at receiving position for every SJ) |
D. EVERY 60” FOR 3-5 SETS |
2x Split Jerk @75-80% 1RM (with no pauses) |
3. BARBELL CYCLING CONDITIONING |
FOR TIME |
6-8 ROUNDS |
6x Hang Clean & Jerk @ 50/35kg |
8x Alt. Front Rack Reverse Lunges |
6x Shuttle Run @10m |
– REST 60” BETWEEN ROUNDS |
4. ACCESSORIES |
3 SETS |
1x Clean Pull + 1x Hang (below knees) Clean Pull @85% 1RM CJ |
– REST 2′ |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
A. 2-3 SETS |
20/20” Closed Eyes Single Leg Standing |
8/8x Back Scale (2s Pause at scale) |
BACK SCALE https://www.youtube.com/watch?v=_65VUiSdgxg |
B. SPINE HEALTH (OPTIONAL) |
3x 5 Jefferson Curls @easy weight |
– REST 60” |
FRIDAY
FRIDAY |
CONDITIONING: BENCHMARK |
1. STRENGTH & STABILITY |
A. BACK SQUAT |
4x 5 @75% 1RM |
– REST 2′ |
B. 3 SETS |
1/1x TGU @As Heavy As Possible |
– REST AS NEEDED |
2. CONDITIONING – BENCH MARK |
FIGHT GONE BAD |
FOR AS MANY REPS |
60” Max Wall Ball Shot @9/6kg |
60” Max SDHP @35/25kg |
60” Max Box Jump @60/50cm |
60” Push Press @35/25kg |
60” Max Cals Row |
60” REST |
3. ACCESSORIES |
A&B OR CHOOSE ONE OPTION. |
A. GLUTES OPTION |
3-4 SETS |
12x Hip Thrust |
10/10x DB Lateral Step up (no alternating) @weight by feel/ farmer grip https://www.youtube.com/watch?v=dQ6-5qo-nME |
– REST 60” |
B. UPPERBODY |
3-4 SETS |
12x DB/ Barbell Bench Press |
12x Supinated Grip Body Row https://www.youtube.com/watch?v=zbLAEQ3e9gw |
– REST 60” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 11
WEEK 1 (27/12-1/01/2022)
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 |
WEIGHTLIFTING TECHNQUE + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
SNATCH |
A. TECHNIQUE WARM UP |
A. 3 SETS @weight by feel Start at empty barbell and finish with no more than 50% 1RM |
1x Halting Snatch Deadlift https://www.youtube.com/watch?v=eoBwuaDZ5qA |
1x Snatch High Pull |
1x Muscle Snatch |
1x OHS (5” Pause at the bottom) |
1x Power Snatch (2″ Pause at receiving position) |
1x Hang Squat Snatch (2” Pause at receiving position) |
B. EVERY 90” FOR 3 SETS |
2x (1x Power Snatch + 1x Hang Squat Snatch) @65% 1RM (3” Pause at receiving position for every rep) |
C. EVERY 90-120” FOR 5 SETS |
1x (1x Power Snatch + 1x Hang Squat Snatch) @70-75% 1RM (3” Pause at receiving position for every rep) |
*HANG ABOVE KNEES |
D. WL ACCESSORIES |
3x SUPER PULL @moderate weight |
3x Snatch DL to Knee Level |
1x Snatch Deadlift |
3x Hang (Knees) Snatch High Pull |
3x Snatch High Pull |
– REST AS NEEDED |
3. BARBELL CYCLING CONDITIONING |
FOR TIME |
10 ROUNDS |
9x OHS @40/30kg |
35x Double unders |
4. ACCESSORIES |
3 SETS – SPINE & SHOULDERS HEALTH |
5x Jefferson Curls @Barbell 20/15kg |
10x Lu Raises @easy weight |
– REST AS NEEDED |
TUESDAY
GYMNASTICS + SKILL PRACTICE CONDITIONING |
1. GYMNASTICS: PISTOL SQUAT STRENGTHENING https://www.instagram.com/p/CY7G-WUjdXY/?igshid=YmMyMTA2M2Y= |
A. 2 SETS |
16x Feet Together Squat |
12-16x Seated ALT. Legs Lifts |
– REST 45-60” |
B. 2 SETS |
8/8x Reverse Pistol – Toe Support (Sc: PVC Pipe Support) |
8/8x Bottom Box Pistol Leg Lift |
– REST 45-60″ |
C. EMOM 4′ |
8/8x Box Pistols |
FEET TOGETHER SQUAT https://www.instagram.com/p/CY7G-WUjdXY/?igshid=YmMyMTA2M2Y= |
SEATED ALT. LEGS LIFT https://www.instagram.com/p/CY7G-WUjdXY/?igshid=YmMyMTA2M2Y= |
BOTTOM BOX PISTOL LEG LIFT https://www.instagram.com/p/CY7G-WUjdXY/?igshid=YmMyMTA2M2Y= |
FROWARD REACH WALKING LUNGES https://www.youtube.com/watch?v=-mIQLVmyfTg |
BOX PISTOLS https://www.youtube.com/watch?v=QJjQgfu6k3A |
2. GYMNASTICS: WOD PREPARE |
– Bar Muscle up |
– HSW |
3. HIGH LEVEL GYMNASTICS SKILL CONDITIONING |
EMOM 12-16′ |
1: 3x Bar Muscle up + 30x Double unders |
2: 6x Strict HSPU + 12x Alt. Pistols Squat |
3: 9x Toes to bar + 3x Devil Press @2×22,5/15kg |
4: 12m HSW @2x6m |
3. ACCESSORIES (OPTIONAL) |
3 SETS |
20/20s Copenhagen Plank |
6-8x Strict Pull ups |
20” Wall Handstand |
– REST 60” |
COPENHAGEN ADDUCTION https://www.youtube.com/watch?v=n1-7OvCfKhk |
4. COOL DOWN (OPTIONA) |
2-5′ EASY RUN AROUN THE BOX |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
A. EVERY 4′ FOR 8 SETS |
400m Run |
– REST BY WALK TILL END OF TIME |
B. 6-8 SETS |
20” Run @Fast |
40” Run @easy |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
WEIGHTLIFTING + BARBELL CYCLING CONDITIONING |
1. WEIGHTLIFTING |
CLEAN & JERK |
A. TECHNIQUE WARM UP |
A. 3 SETS @weight by feel Start at empty barbell and finish with no more than 50% 1RM |
1x Deadlift / Clean Pull |
1x Hang (Hips) Muscle Clean |
1x Hang (Knees) Power Clean |
1x Front Squat |
1x Hang (Knees) Squat Clean |
B. EVERY 90” FOR 3 SETS |
1x Clean Pull + 1x Hang (Above Knees) Power Clean + 2x Hang (Knees Squat Clean) @60-70% 1RM |
C. EVERY 90-120” FOR 3-5 SETS |
1x Power Clean + 2x Hang (Above Knees) Squat Clean @75-80% 1RM |
3. BARBELL CYCLING CONDITIONING |
IN 12 WINDOW @RX+ 60/40kg |
3 ROUNDS |
9x Hang Power Clean |
9x Burpee over the bar (lateral) |
INTO |
3 ROUNDS |
7x Front Squat |
7x Burpee over the bar (lateral) |
INTO |
AMRAP TILL END OF TIME |
5x Hang Squat Clean |
5x Burpee over the bar (lateral) |
4. ACCESSORIES |
A. 3 SETS |
10x Hip Thrust @heavy |
10x Barbell Bent Over Row @moderate weight |
– REST 90” |
COOL DOWN (WITH SPINE HEALTH ACCESSORIES) |
STABILITY |
2-3 SETS |
20/20” Closed Eyes Single Leg Standing |
8/8x Back Scale (2s Pause at scale) |
BACK SCALE https://www.youtube.com/watch?v=_65VUiSdgxg |
FRIDAY
FRIDAY |
CONDITIONING: BENCHMARK |
1. STRENGTH |
4 SETS |
5x Strict Press @75% 1RM SP |
5-7x Strict Ch2B Pull ups |
– REST 2′ |
2. CONDITIONING – BENCH MARK |
A. „DIANE” (TC: 8′) |
FOR TIME |
21-15-9 |
HSPU (SC: DB/KB Push Press) |
DEADLIFT @RX: 100/70kg (SC: AROUNDD 50-60% 1RM DL) |
B. ANNIE |
FOR TIME |
50-40-30-20-10 |
Double unders |
Sit ups |
– REST 5′ BETWEEN A&B |
3. ACCESSORIES |
CHOOSE A or B OPTION. |
A. LOWER BODY OPTION |
3-4 SETS |
10/10x DKB Front Rack Bulgarian Split Squat @moderate weight |
10/10x Dual KB Single LEg DEadlift @moderate weight |
– REST 90-120” |
B. UPPERBODY |
B1. 3 SETS |
12x DB Fly @easy-moderate weight |
– REST 60” |
B2. 3 SETS |
10x Barbell Biceps Curls @weight by feel |
10x Barbell Skull Crasher @weight by feel |
– REST 90” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 10
WEEK 7 (19-25/12/2022)
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. WEIGHTLIFTING |
CLEAN & JERK |
EVERY 2′ FOR 5-7 SETS |
1x Power Cluster + 1x Split Jerk @70% 1RM |
3. STABILITY |
A. 3 SETS |
2/2x TGU |
15/15x Banded Pallof Press |
– REST 90” |
B. 3 SETS |
20/20” Star Side Plank |
20/20” Copenhagen Plank |
20/20m DB OH Carry @modeerate weight |
– REST 90” |
4. ENDURANCE |
3 SETS |
300m Row @easy pace |
– REST 30” |
200m Row @moderate pace |
– REST 30” |
100m Row @fast pace |
INTO |
300m Run @easy pace |
– REST 30” |
200m Run @moderate pace |
– REST 30” |
100m Run @fast pace |
– THERE IS NO REST BETWEEN SETS |
– AAB DISTANCE x2 IF RUNNING ISN’T AVAILABLE |
COOL DOWN |
5′ WALK |
10′ STRETCHING |
TUESDAY
GYMNASTICS |
A. FREE HANDSTAND HOLD UNDER FATIGUE |
4 SETS |
15/12Cals AAB |
30x Double unders |
20” Free Handstand Hold (SC: Forearm/ Wall Handstand Hold) |
– REST 90-120” |
B. PRACTICE 5′ |
Ch2B Pull ups |
INTO TRANSITION TO: |
Bar Muscle up |
* GOAL IS TRANSITION FROM CH2B TO BAR MUSCLE UP WITHOUT EXTRA SWING |
C. 3-5 SETS |
RX |
2x Toes to bar |
2x Pull up |
2x Ch2B Pull up |
2x Bar Muscle up |
– REST AS NEEDED |
* GOAL IS TRANSITION FROM CH2B TO BAR MUSCLE UP WITHOUT EXTRA SWING |
SC |
3x Toes to bar |
3x Pull up |
3x Ch2B Pull up |
– REST AS NEEDED |
D. PRACTICE 5-10′ |
SINGLE ARM WALL HANDSTAND HOLD |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY |
1. ENDURANCE |
40-60′ Swim, Row or other Activity at low intensity |
2. MOBILITY/ STRETCHING |
20-30′ |
THURSDAY
THURSDAY |
1. STRENGTH |
DEADLIFT |
3x 5 @60% 1RM |
– REST 2′ |
2. WEIGHTLIFTING |
SNATCH |
EVERY 2′ FOR 5-7 SETS |
1x Squat Snatch + 1x Snatch Balance @70-75% 1RM |
– Work on speed & best technique |
– REST AS NEEDED |
4. CONDITIONING |
FOR 70-75% HR MAX |
EVERY 3′ FOR 6-8 SETS |
8x Pull ups |
6x Burpee to target @15cm above reach |
8/8x Single DB Push Press @22,5/15kg |
*Cals AAB, till end of time |
2. STABILITY |
A. 3 SETS |
2/2x TGU (KB BOTTOM UP) |
15x KB Side Bends |
– REST 90” |
B. 3 SETS (OPTIONAL) |
20/20” Star Side Plank |
12/12x Copenhagen Adduction |
5/5x KB Arm Bar |
– REST 90” |
FRIDAY
FRIDAY |
1. MOVEMENT EFFICIENCY CONDITIONING |
EMOM 20-30′ |
1: 8-12x Alt. Pistols Squat |
2: 2-4x Ring or Bar Muscle up (Sc: Banded or Jumping Bar Muscle up) |
3: 8-12m HSW @sprint (Sc:12-20x Shoulder taps in Wall Handstand) |
4: 2x Rope Climb |
5: 9-12x HSPU |
MOVEMENTS RESTRICTIONS |
*PISTOLS: Work with best quality |
*ROPE CLIMB: Foot & Leg work – Keep your arms relaxed as possible |
* HSW: Go fast with longs steps |
2. ACCESSORIES |
A. 3 SETS |
12x Seated dual KB Press @moderate weight |
12x Single Arm DB Row @moderate weight |
– REST 90” |
B. CORE & STABILITY |
3 SETS |
30/30s Single Leg stand with Eyes Closed |
5/5x Back Scale with full control |
20/20” Single Leg – Single Arm Quadruped plank |
Quadruped Plank (Single Arm – Single Leg) https://youtu.be/du74p4UVooY |
Back Scale https://www.youtube.com/watch?v=Arh2Q_prqvw |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 10
WEEK 6 (12-18/12/2022)
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. WEIGHTLIFTING |
CLEAN & JERK |
A. STRENGTH |
DEADLIFT |
5x 4 @80% 1RM |
– REST 90-120” |
B. TECHNIQUE & PRACTICE |
B1. 2 SETS @40-50% 1RM |
2x Muscle Clean |
2x Hang (Knees) Power Clean |
2x Front Squat |
2x Hang (Hips) Tall Clean |
INTO (TAKEA SHORT BREAK BETWEEN CLEANS & STOH IF YOU NEED) |
2x Press |
2x Push Press |
2x Push Jerk |
2x Split Jerk Balance |
https://www.youtube.com/watch?v=OudzbkRLNmQ |
B. EMOM 5′ |
3x Power Clean + 1x Split Jerk @60-65% 1RM |
B. EMOM 5′ |
2x Deep Power Clean + 2x Split Jerk @65-70% 1RM |
C. EMOM 5′ |
1x Squat Clean + 3x Split Jerk @70-80% 1RM |
2. CONDITIONING |
FOR TIME |
7-5-4-3-2-1 |
Front Squat @50% 1RM |
Burpee over the bar (lateral) |
*7x Toes to bar |
COOL DOWN |
3-5′ AAB |
INTO |
3 SETS |
10x Banded Face Pulls |
5x Jefferson Curls |
– REST AS NEEDED |
TUESDAY
TUESDAY |
1. GYMNASTICS. |
A. HIGH LEVEL SKILL PRACTICE |
FOR TIME |
5 ROUNDS |
4x Ring Muscle up |
20-16-12-8-4 |
Alt. Pistols Squat |
Distance HSW |
B. SKILL STRENGTH |
B1. STRICT CH2B PULL UPS |
– BUIL MAX WEIGHT FOR 3 REPS IN 4-5 SETS |
– REST AS NEEDED |
B2. 3 SETS |
4-6x Wall Facing Strict HSPU (TEMPO 3111) |
– REST 90” |
B2. 3 SETS |
20-25” Legs Elevated Rings Row Hold |
12-16x Bumper Step up in Wall HS @Add more bumper than last week |
https://www.youtube.com/watch?v=2j1AFGFdiGg |
– REST 60-90” |
2. CONDITIONING |
AMRAP 8′ |
2 ROUNDS |
8x HSPU |
10x Ch2B Pull ups (Sc: Pull ups) |
INTO |
2 ROUNDS |
2x Wall Walk |
10x Box Jumps @75/60cm |
COOL DOWN |
3-5′ Row @easy pace |
INTO |
3 SETS |
10x DB Biceps Curls |
10x Banded Triceps Extension |
10-15x Hollow Rocks |
– REST 60” |
WEDNESDAY
THURSDAY
THURSDAY |
1. WEIGHTLIFTING |
SNATCH |
A. STRENGTH |
4 SETS |
2x Snatch Balance @Start at 70% then Build Heavy 2 |
– REST 90-120” |
B. TECHNIQUE & PRACTICE |
B1. 2 SETS @40-50% 1RM |
2x Halting Snatch Deadlift |
2x Hang (Hips) Muscle Snatch |
2x Hang (Knees Power Snatch |
– REST AS NEEDED |
B. EMOM 5′ |
5x Power Snatch @60-65% 1RM |
B. EMOM 5′ |
3x Deep Power Clean @70-75% 1RM |
C. EMOM 5′ |
2x Squat Snatch @75-80% 1RM |
2. CONDITIONING |
„NANCY” |
FOR TIME |
5 ROUNDS |
400m Run |
15x OHS @40/30kg |
COOL DOWN |
3-5′ AAB |
INTO |
3 SETS |
10x Lu Raises |
5x Jefferson Curls |
– REST AS NEEDED |
FRIDAY
FRIDAY |
1. CONDITIONING. |
A. MODYFIED OPEN 15.3 |
AMRAP 14′ |
3x Ring Muscle up (Sc: 5x Bar Muscle up -> Banded Bar Muscle up) |
20x Wall Ball Shot |
70x Double unders |
B. MODYFIED OPEN 19.3 |
FOR TIME |
45m Single Arm DB OH Walking Lunges @22,5/15kg |
30x Alt. DB Box Steps up @22,5/15kg |
20x Strict HSPU (Scaled: HSPU) |
30m HSW |
– REST AS NEEDED BETWEEN BLOCKS |
COOL DOWN |
5′ AAB |
3-4 SETS |
12x Bench PRess @weight by feel |
12x DB Biceps Curls @weight by feel |
– REST 60-90” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 10
WEEK 5 (5-11/12/2022)
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. WEIGHTLIFTING |
SNATCH |
A. STRENGTH |
4 SETS |
2x Snatch Push Press + 1x OHS + 2x Snatch Balance @65-75% 1RM |
– REST 90-120” |
B. TECHNIQUE & PRACTICE |
B1. 2 SETS @40-50% 1RM |
2x Halting Snatch Deadlift |
2x Hang (Hips) Muscle Snatch |
2x Hang (Knees Power Snatch |
2x Hang (Below Knees) Squat Snatch |
– REST AS NEEDED |
B2. EVERY 2′ FOR 3 SETS |
1x Squat Snatch + 2x Hang (Hips) Squat Snatch @60-65% 1RM |
B2. EVERY 2′ FOR 3 SETS |
1x Squat Snatch + 2x Hang (Knees) Squat Snatch @70-75% 1RM |
B3. EVERY 2′ FOR 3 SETS |
1x Squat Snatch + 1x Hang (below knees) Squat Snatch @80-85% 1RM |
2. CONDITIONING |
EMOM 16-20′ |
1: 6x Power Snatch @60% 1RM |
2: 5x Pull ups + 10x Push ups + 15x Air Squat |
3: 6x Clean & Jerk @60% 1RM OF SNATCH |
4: 9x HSPU + 21x Double unders |
COOL DOWN |
3-5′ AAB |
INTO |
3 SETS |
10x Lu Raises |
5x Jefferson Curls |
– REST AS NEEDED |
TUESDAY
TUEASDAY |
1. GYMNASTICS. |
A. HIGH LEVEL SKILL PRACTICE |
2 SETS |
FOR TIME |
FOR TIME |
6-4-2x Ring Mucle up (SC: Bar Muscle up -> Jumping Ring Muscle up) |
12-8-4m HSW |
24-16-8x Alt. Pistols |
– REST 3′ BETWEEN SETS |
B. SKILL STRENGTH |
B1. EMOM 8′ |
1: 60% Max Reps Ch2B Pull ups |
2: 60% Max Reps Strict HSPU |
B2. 3 SETS |
15-20” Legs Elevated Rings Row Hold |
12-16x Bumper Step up in Wall HS |
https://www.youtube.com/watch?v=2j1AFGFdiGg |
– REST 60-90” |
2. CONDITIONING |
FOR TIME |
30-20-10 |
Wall Ball Shot @9/6kg |
Toes to bar |
COOL DOWN |
3-5′ Row @easy pace |
INTO |
3 SETS |
10x DB Biceps Curls |
10x Banded Triceps Extension |
– REST 60” |
WEDNESDAY
THURSDAY
THURSDAY |
1. WEIGHTLIFTING |
CLEAN & JERK |
A. STRENGTH |
FRONT SQUAT |
5x 5 @75% 1RM +2,5kg |
– REST 90-120” |
B. TECHNIQUE & PRACTICE |
B1. 2 SETS @40-50% 1RM |
2x Muscle Clean |
2x Hang (Knees) Power Clean |
2x Front Squat |
2x Hang (Hips) Tall Clean |
INTO (TAKEA SHORT BREAK BETWEEN CLEANS & STOH IF YOU NEED) |
2x Press |
2x Push Press |
2x Push Jerk |
2x Split Jerk Balance |
https://www.youtube.com/watch?v=OudzbkRLNmQ |
B. EVERY 90” FOR 3 SETS |
1x Power Clean + 2x Hang (Hips) Squat Clean + 1x Split Jerk @65% 1RM C&J |
C. EVERY 90” FOR 3 SETS |
1x Power Clean + 2x Hang (Knees) Squat Clean + 1x Split Jerk @70-75% 1RM C&J |
D. EVERY 60” FOR 3 SETS |
1x Power Clean + 1x Squat Clean + 1x Split Jerk @80-85% 1RM C&J |
2. CONDITIONING |
FOR TIME |
15-12-9-6 |
Front Squat @50/35kg |
Burpee Broad Jump @150/125cm |
*12m HSW, every round (2x6m) |
INTO |
500m Row |
COOL DOWN |
3-5′ AAB |
INTO |
3 SETS |
10x Banded Face Pulls |
5x Jefferson Curls |
– REST AS NEEDED |
FRIDAY
FRIDAY |
1. CONDITIONING. |
2x AMRAP 10′ |
*ALTERNATING BETWEEN A & B |
A. AMRAP 10′ |
36x Double unders |
12x OHS @35kg |
4x Bar Muscle ups |
B. AMRAP 10′ |
30x Wal Ball Shot @9/6kg |
30x Deadlift 100kg |
30x Box Jump @60/50cm |
30x HSPU |
INTO, Max Distance Ski Erg Till End of time |
– REST 4′ BETWEEN BLOCKS |
2. GYMNASTICS HIGH LEVEL SKILL |
A. HANDSTAND WALK OBSTACLE COURSE |
10′ PRACTICE WITH OBSTACLE BY FEEL – PREP FOR B |
B. RING MUSCLE UP |
5′ PRACTICE |
C. 5 SETS |
3-5x Ring Muscle up |
7m HSW Obstacle Course (There) |
3-5x Ring Muscle up |
7m HSW Obstacle Course (Back) |
– REST AS NEEDED |
3. GYMNASTICS ACCESSORIES |
A. 3 SETS |
6-10x Rings Dips (TEMPO 3010) |
6-10x Strict Pull ups (TEMPO 3010) |
– REST 90” |
B. 3 SETS |
25” Rings Top Support |
– REST 20” |
25” Rings Bottom Suppoert |
15x Rings Row |
– REST 60” |
EVERYDAY ATHLETE PLAN POWER HOUR
cycle 10
WEEK 4 (28/11-4/12/2022)
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. WEIGHTLIFTING |
CLEAN & JERK |
A. STRENGTH |
FRONT SQUAT |
5x 5 @75% 1RM +2,5kg |
– REST 90-120” |
B. TECHNIQUE & PRACTICE |
B1. 2 SETS @40-50% 1RM |
2x Press |
2x Push Press |
2x Push Jerk |
2x Split Jerk Balance |
https://www.youtube.com/watch?v=OudzbkRLNmQ |
B. EVERY 90” FOR 3 SETS |
1x Push Press + 3x Split Jerk @65% 1RM C&J (2” Pause at dip + 2” Pause at receiving position for every SJ) |
C. EVERY 90” FOR 3 SETS |
1x Push Press + 2x Split Jerk @70-75% 1RM C&J (2” Pause at dip + 2” Pause at receiving position for every SJ) |
D. EVERY 60” FOR 3 SETS |
2x Split Jerk @75-80% 1RM (with no pauses) |
2. CONDITIONING |
FOR TIME |
A. 3 ROUNDS |
12x Hang Squat Clean @50/35kg |
9x Burpee box Jump over @60cm |
6x Strict HSPU |
B. 3 ROUNDS |
9x Hang Squat Clean @60/40kg |
9x Burpee box Jump over @60cm |
6x Strict HSPU |
C. 3 ROUNDS |
6x Hang Squat Clean @70/50kg |
9x Burpee box Jump over @60cm |
6x Strict HSPU |
COOL DOWN |
3-5′ AAB |
INTO |
3 SETS |
10x Banded Face Pulls |
5x Jefferson Curls |
– REST AS NEEDED |
TUESDAY
TUESDAY |
1. GYMNASTICS. |
A. HIGH LEVEL SKILL PRACTICE |
EVERY 3’30” FOR 4-5 SETS |
4-6x Ring Muscle up (Sc: Bar Muscle up, Jumping RMU) |
8m HSW |
12x Alt. Pistols Squat |
4-6x Ring muscle up (Sc: Bar Muscle up, Jumping RMU) |
B. SKILL STRENGTH |
B1. 4 SETS |
Max Strict Chest to Bar |
– REST 45” |
Max Strict HSPU |
– REST 90” |
B2. 3 SETS |
15-20” Legs Elevated Rings Row Hold |
12-16x Bumper Step up in Wall HS |
https://www.youtube.com/watch?v=2j1AFGFdiGg |
– REST 60-90” |
2. CONDITIONING |
FOR TIME |
5 ROUNDS |
7Cals AAB |
9x Ch2B Pull ups |
7x HSPU |
35x Double unders |
COOL DOWN |
3-5′ Row @easy pace |
INTO |
3 SETS |
10x DB Biceps Curls |
10x Banded Triceps Extension |
– REST 60” |
WEDNESDAY
WEDNESDAY |
ACTIVE RESTORATION DAY or ENDURANCE |
OPTION #1 |
1. ENDURANCE: RUNNING |
A. WARM UP |
A1. 5′ @easy run |
A2. 5′ Dynamic Stretching |
B. RUNNING DRILLS & STRENGTH |
15m Single Leg Skip A (L) |
15m Single Leg Skip A (R) |
15m Easy Run |
15m Skip A (Full) |
15m Easy Run |
15m Single Leg Skip C (L) |
15m Single Leg Skip C (R) |
15m Easy Run |
15m Skip C (Full) |
15m Easy Run |
15m Single Leg Skip D (L) |
15m Single Leg Skip D (R) |
15m Easy Run |
15m Skip D (Full) |
15m Easy Run |
SKIP D https://www.youtube.com/watch?v=3hAOAAnfP8E |
C. WORKOUT |
5-6 SETS |
200m @Fast |
800m @easy to moderate pace (start increasing after 400m) |
200m @Fast |
– REST 2-3′ |
COOL DOWN |
5′ WALK OR EASY JOGGING |
10′ STRETCHING |
OPTION #2 |
ACTIVE RECOVERY DAY |
45 min Run/Bike/ Swim @easy |
+15 min Mobility |
THURSDAY
THURSDAY |
1. WEIGHTLIFTING |
SNATCH |
A. STRENGTH |
4 SETS |
5x Snatch Balance @START AT 65% 1RM SNATCH THEN BUILD HEAVY 5 |
– REST 90-120” |
B. TECHNIQUE & PRACTICE |
B1. 2 SETS @40-50% 1RM |
2x Halting Snatch Deadlift |
2x Hang (Hips) Muscle Snatch |
2x Hang (Knees Power Snatch |
2x Hang (Below Knees) Squat Snatch |
– REST AS NEEDED |
B2. EVERY 2′ FOR 3 SETS |
1x Deep Power Snatch + 2x Hang (Hips) Deep Power Snatch @60-65% 1RM |
B2. EVERY 2′ FOR 3 SETS |
1x Deep Power Snatch + 2x Hang (Knees) Power Snatch @70-75% 1RM |
B3. EVERY 2′ FOR 3 SETS |
1x Deep Power Snatch + 1x Hang (below knees) Power Snatch @Work up to max weight |
2. CONDITIONING |
EVERY 2’30-3′ FOR 3-5 SETS |
FOR TIME |
2 ROUNDS |
4x Squat Snatch @40/30kg |
3x Bar Muscle up (Sc: Jumping BMU) |
20x Double unders |
COOL DOWN |
3-5′ AAB |
INTO |
3 SETS |
10x Lu Raises |
5x Jefferson Curls |
– REST AS NEEDED |
FRIDAY
FRIDAY |
1. CONDITIONING. |
3x AMRAP 7′ |
*ALTERNATING BETWEEN A & B (2xA, 1xB) |
A. AMRAP 7′ |
12Cals Row |
5/5x Hang DB Clean & Jerk @22,5/15kg |
8x Toes to bar |
B. AMRAP 7′ |
12Cals AAB |
10x Ch2B Pull ups |
6x Dual DB Snatch @2×25-27,5/ 17,5-22,5kg |
– REST 3′ BETWEEN BLOCKS |
2. GYMNASTICS HIGH LEVEL SKILL |
A. HANDSTAN WALK OBSTACLE COURSE |
10′ PRACTICE WITH OBSTACLE BY FEEL – PREP FOR B |
B. 4 SETS |
FOR QUALITY & TIME |
20m D-Ball/Sandbag Bear Hug Carry @heavy |
6m HSW Obstacle Course (There) |
6m HSW Obstacle Course (Back) |
20m Farmer Carry @heavy |
– REST 90-120” |
3. GYMNASTICS ACCESSORIES |
A. 3 SETS |
6-10x Rings Dips |
6-10x Strict Pull ups |
– REST 90” |
B. 3 SETS |
20” Rings Top Support |
– REST 20” |
20” Rings Bottom Suppoert |
15x Rings Row |
– REST 60” |