TAPER WEEK
TAPERING
Ariel Barwiński
ariel@thebeast-method.com
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
MONDAY
MONDAY
1. SS WEIGHTLIFTING
A. EVERY 2′ FOR 3 SETS (WARM UP)
3x TnG Muscle Cleans + 3x Push Press + 2x TnG Power Cleans + 2x Push Jerk + 1x Squat Clean + 1x Split Jerk@ 45/50/55/60%
COMMENTS
- This one is to finish your warm up sets and so you can practice tng work, try different techniques and find most efficient one for yourself.
- Aim to complete unbroken
B. EVERY 2′ FOR 3 SETS
1x Squat Clean & Jerk@ 80%
COMMENTS
- Work up to 90-90% (depending on how you feel that day) then perform 3 singles every 2′
C. FOR TIME
18Cal Row
7x DnG Squat Clean & Jerks@ 60%
21/1718
5x DnG Squat Clean & Jerks@ 70%
18Cal Row
3x DnG Squat Clean & Jerks@ 75-80%
COMMENTS
- Perform DnG Snatches as fast as possible, Try to cycle no slower then every 10-15″
- Aim for all reps to be done with good mechanics, no jumping or stepping forward.
2. STRENGTH
DEADLIFTS
EVERY 2’30” FOR 3 SETS
3x 1@ 80% 1RM
3. CONDITIONING
A. FOR TIME (partitioned anyway)
40m Handstand Walk (turn every 5m)
50x Box Jumps@ 60/5cm
60x Dbell Snatches@ 22,5/15kg
COMMENTS
- Use one dbell for thrusters and switch arms anyhow
- Perform like OPEN 20.5
- Cap: 15′
B. FOR TIME and quality
10-8-6-4-2
HSPU
- 10x T2B After each round
COMMENTS
- Set up for fast transitions
- Aim for all stes to be unbroken
2. COOL DOWN
10′ AAB@ easy pace
TUESDAY
1. GYMNASTICS
PRACTICE FREE HANDSTAND HOLD FOR AT LEAST 10′
- then
For time and quality
5 Rounds
9x Ch2B Pull ups
7x Dbell Squats@ 2x 22,5kg
COMMENTS
- Perfrom HS Hold in 1m Square
- Adjust intensity so you can complete HS Holds in no more then 3 attempts
2. CONDITIONING
ROWING
A. WARM UP
A1. 2 SETS FOR QUALITY
12x Arms Rowing
12x Body and Arms Rowing
12x Legs Only Rowing
- Rest: 60”
A2. FOR QUALITY
400m Rowing@ 26 S/M
- Rest: 60”
300m Rowing@ 28 S/M
- Rest: 60”
100m Rowing@ 30 S/M
- Rest: 60″
100m Rowing@ 32 S/M
- Rest: 60”
100m Rowing@ sprint
B. WORKOUT
* Perform at moderate pace
15′ AMRAP
20x Burpees Over Bar (facing)
20Cal Row
COMMENTS
- Perform at moderate intensity
3. CORE STRENGTH
3 SETS
15x V-Ups (slow eccentrics)
15x Side Plank Hip Lifts (stright arm, each side)
- Rest as needed
WEDNESDAY
WEDNESDAY (TAPERING)
1. WEIGHTLIFTING TECHNIQUE
A. EVERY 2′ FOR 3 SETS
3x (1x Muscle Snatch + 1x Snatch Drop + 1x SOTS Press in Snatch)@ 35/40/45%
B. EVERY 2′ FOR 5 SETS
1x Power Snatch + 1x Snatch Balance + 1x Squat Snatch@
- Starting from 60% (1RM S) work up to heavy for the day
C. FOR TIME and quality
9x Squat Snatches@ 50-60kg
15x Toes to bar
7x Squat Snatches@ 65-70kg
15x Toes to bar
5x Squat Snatches@ 75-80kg
15x Toes to bar
COMMENTS
- Aim to complete each part in no longer then 2 sets
2. STRENGTH
FRONT SQUAT
3x 1@ 80% 1RM
- Rest: 90″ after final set
2′ AMRAP
Single Arm Devil Press@ 22,5/15kg
COMMENTS
- Goal is to complete unbroken, alternate arms
3. CONDITIONING
For time
100-80-60-40-20
Double Unders
- 3x Wall Walk, after every set
2. COOL DOWN
10′ AAB@ easy pace
THURSDAY
ACTIVE REST
45′ AAB/ RUN @easy pace
30′ Stretching
FRIDAY
TOTAL REST