POWER HOUR
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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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
| 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′ |
| 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
| 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 |
| 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
| 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” |