THE BEAST METHOD – INDIVIDUAL PROGRAM – Mateusz pikor
WELCOME TO Your individual training program
Niestandardowy program treningowy stworzony i zaprogramowany do osiągnięcia wyznaczonych przez Ciebie celów z regularnymi konsultacjami online, analizami wideo w oparciu o feedback.
- Dopasowany do Twojego stylu życia i czasu
- Dopasowany do Twojego poziomu i umiejetności
- Zaprogramowany do osiągnięcia Twoich celów
POWODZENIA!
Ariel Barwiński
ariel@thebeast-method.com
CYCLE 1:
GENERAL STRENGTH & VOLUME PART B
WEEK 6 (14-20/02/2022)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| A. 5 SETS |
| 4x TnG Box Jump + Drop Jump (height by feel) |
| – REST AS NEEDED |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 2-3 SETS (TECHNIQUE WARM UP) |
| 3x (1x Hang Muscle Snatch + 1x Snatch Push Press + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| B. SNATCH BALANCE |
| 1x 5 @67% |
| 2x 4 @75% |
| 1x 3 @78% |
| 3x 2 @83% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| EMOM 12′ |
| 1: 3x Snatch @74% |
| 2: 2x Snatch @77% |
| 3: 1x Snatch @80% |
| 4: 3x Snatch @74% |
| 5: 2x Snatch @77% |
| … |
| C. STRICT HANG (HIPS) MUSCLE SNATCH + SOTS PRESS |
| 4x 5+5 @medium weight |
| – REST AS NEEDED |
| * STRICT MUSCLE SNATCH IS WITHOUT HIPS WORK |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 6x 6 @65% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| B1. 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 25-30” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
| B2. 3 SETS |
| 5x Jefferson Curls |
| – REST AS NEEDED |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. IN 8′ WINDOW |
| Accumulate max of Strict Ring Muscle up |
| SCALED: |
| A. AMRAP 8′ |
| 4x Strict Rings Pull ups |
| 4x Strict Rings Dips |
| *THIS PART IS ABOUT BEST QUALITY & FULL STANDARD REPS |
| *SO FIGTH FOR EVERY BEST QUALITY REP & BE HONEST WITH YOURSELF |
| 2. CONDITIONING |
| FOR TIME |
| 10 ROUNDS |
| 6x Toes to bar |
| 6x HSPU |
| 24x Double unders |
| – REST 60s AFTER EVERY ROUND |
| *SO GO HARD & FAST WITH EVERY ROUND |
| *SCALE TO 4-5 REPS OF GYMNASTICS IF YOU NEED TO PERFORM EVERY ROUND UNBROKEN |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES |
| A. 3 SETS |
| 8-12x Bar Inverted Row (Wiosłowanie do niskiego drążka/ sztangi jak przy Rings Row) |
| 20” Hollow Hold |
| 20” Arch Hold |
| – REST 60-90” |
| BAR INVERTED ROW https://www.youtube.com/watch?v=BFBwt3a8qA0 |
| B. 3 SETS |
| 15x Banded Lats Pull Down |
| – REST 60” |
| BANDED LATS PULL DOWN https://www.youtube.com/watch?v=AZXu793A4nw |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + BOX JUMP + DROP JUMP |
| 4 SETS |
| 5x 2+ 1+1 @add 15-20kg Barbell for back rack if possible |
| – REST AS NEDED BETWEEN SETS |
| KNEES JUMP + BOX JUMP https://www.youtube.com/watch?v=WjXBRVYWIfs |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (HIPS) TALL CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED |
| B. POWER CLEAN + FRONT SQUAT + SQUAT CLEAN + PUSH JERK |
| 3x 1+1+1+1 @70% 1RM CJ |
| 3x 1+1+1+1 @74% 1RM |
| – REST AS NEEDED |
| 3. STRENGTH |
| A. MILITARY PRESS |
| 5x 3 @FOR MAX WEIGHT |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| C. PUSH JERK |
| 1×5 @67% |
| 1×4 @73% |
| 1×3 @79% |
| 1×3 @85% |
| 3×2 @91% |
| 1×3 @73% |
| – REST AT LEAST 2′ |
| PUSH JERK https://www.youtube.com/watch?v=FsMX69H3ZvM |
| 4. CONDITIONING |
| EMOM 20-24′ |
| 1: 13-15Cals Row |
| 2: 11-13x GHD Sit ups |
| 3: 13-15Cals AAB |
| 4: 5x Sandbag Cleans @60-50kg |
| *Adjust weight by feel to keep high intensity |
| *If sandbag is unavailable than Power Clean 80-65/60-45kg |
| 5. ACCESSORIES |
| A. 3 SETS |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 10x Hip Thrust @Heavy with 1s Pause at the top |
| – REST 60-90” |
| B. 3 SETS |
| 5x Jefferson Curls |
| – REST AS NEEDED |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| EMOM 16-24′ |
| 1: 3-5x Bar Muscle up |
| 2: 5-10m HSW |
| 3: 10-20x Alt. Pistols |
| 4: 45” AAB @easy pace |
| *BMU Should be done unbroken |
| HANDSTAND WALK |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. PULL UPS |
| A1. WEIGHTED PULL UP |
| WORK UP TO MAX WEIGHT FOR 3 REPS IN 4-5 SETS |
| A2. 3 SETS |
| Max Strict Pull ups Unbroken |
| – REST 2′ |
| B. 4 SETS |
| 12-16x Strict Dips @1s pause at the top)(Sc: Parallettes Dips) |
| 8x Single Arm Ring Row @controlled |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| INTERVALS |
| 8 ROUNDS |
| 500m ROW @Fast |
| – REST 90” BETWEEN ROUNDS |
| COOL DOWN |
| 5′ AAB @easy |
| 5-10′ STRETCHING (OPTIONAL) |
SATURDAY
| SATURDAY |
| 1. WEIGHTLIFTING – SPORT SPECIFIC |
| A. EVERY 90” FOR ? |
| WORK UP TO MAX WEIGHT |
| 1x Power Clean + 1x Front Squat + 1x Hang Squat Clean |
| *START AT 60% 1RM & ADD 2,5kg EVERY NEXT SETS |
| B. FOR TIME |
| 10x Power Snatch @70kg |
| 10x Burpee over the bar (facing) |
| 10x Clean & Jerk @60kg |
| 10x Burpee over the bar (facing) |
| 10x Clean & Jerk @50kg |
| 10x Burpee over the bar (facing) |
| *REST AS NEEDED BETWEEN BLOCKS |
| *ADJUST WEIGHT BY FEEL (+/- 5-10kg) |
| 2. STRENGTH & ACCESSORIES |
| A. EMOM 12′ |
| 1: 3-5x Strict HSPU + 10x GHD Sit uos |
| 2: 12x Dual KB Front Rack Box Steps up @weight by feel |
| 3: REST |
| B. 3 SETS |
| 15-25x Push ups @good quality reps |
| 30x Weighted Russian Twist @15-10kg |
| – REST 60-90” |
| C. 3-4 SETS |
| 6x KB Single Arm Military Press @increase weight by feel |
| 12x Dual KB Front Squat @Heavy – by feel (Tempo 3010) |
| – REST 60-90” |
| KB HIGH PULLS https://www.youtube.com/watch?v=_UTtd2h2wlc |
WEEK 5 (7-13/02/2022)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| A. 4 SETS |
| 3x Box Jump + Drop Jump |
| – REST AS NEEDED |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| B. 4 SETS |
| 5x Box Jump TnG @max height from last week |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 2-3 SETS (TECHNIQUE WARM UP) |
| 3x (1x Hang Muscle Snatch + 1x Snatch Push Press + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1x 5 @67% |
| 2x 4 @75% |
| 1x 3 @78% |
| 3x 2 @83% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| 1x 3 @70% |
| 2x 2 @77% |
| 3x 1 @80% |
| 3x 1 @83% |
| 2x 2 @77% |
| 1x 3 @70% |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AT LEAST 90” BETWEEN SETS |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 4×3 @For Max weight |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×5 @weight by feel |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 5 @62% |
| 1x 5 @67% |
| 1x 5 @71% |
| 1x 5 @76% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 25-30” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. 5 ROUNDS |
| 12Cals AAB @easy-moderate pace |
| 1-2x Strict or Negative Strict Ring Muscle Up |
| – REST 90” |
| SCALED 1: |
| A. 1-2x Negative Strict Ring Muscle up |
| *Slow & Controlled |
| *Focus on transition part |
| SCALED 2: |
| A. 1-2x Low Ring Strict Ring Muscle up from Knees |
| * Slow & Controlled |
| *Focus on transition phase |
| LOW RINGS RMU FROM KNEES https://www.youtube.com/watch?v=_4-nr0F7XU8 |
| B. PULL UPS |
| 3 SETS |
| 6-8x Strict Pull ups (tempo 3010) |
| – REST 60-120” |
| – Move vertical |
| – be as strict as possble with full controlled |
| INTO |
| 3 SETS |
| 12x Banded Strict Ch2B Pull ups |
| – REST 60-120” |
| – Move vertical |
| D. STRICT RINGS DIPS |
| 4x 7-9 (TEMPO 4010) |
| – REST 60-120” |
| – Best quality reps |
| – Add external rotation at the top |
| E. 3 SETS |
| 15-25”” Top Rings Support |
| 20” REST |
| 15-25”” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. CONDITIONING |
| FOR TIME |
| 21x Toes to bar |
| 21x Sumo Deadlift high Pull @40/30kg |
| 21x Burpee over the bar (lateral) |
| 21x Toes to bar |
| 15x Sumo Deadlift high Pull |
| 15x Burpee over the bar (lateral) |
| 21x Toes to bar |
| 9x Sumo Deadlift high Pull |
| 9x Burpee over the bar (lateral) |
| SUMO DEADLIFT HIGH PULL https://www.youtube.com/watch?v=Yr5gvWabmrA |
| COOL DOWN |
| 5′ AAB @easy |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + BOX JUMP + DROP JUMP |
| 4 SETS |
| 5x 1+ 1+1 |
| – REST AS NEDED BETWEEN SETS |
| KNEES JUMP + BOX JUMP https://www.youtube.com/watch?v=WjXBRVYWIfs |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (KNEES) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED BETWEEN SETS |
| B. POWER CLEAN + PUSH JERK |
| 1x 3+1 @65% |
| 1x 3+1 @67% |
| 1x 3+1 @69% |
| 4x 3+1 @74% |
| *PC Should be done as Drop and Go |
| 3. STRENGTH |
| A. MILITARY PRESS |
| 5x 3 @90% 2RM MP |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| C. PUSH JERK |
| 1×5 @67% |
| 1×5 @71% |
| 1×4 @78% |
| 2×4 @84% |
| 1×3 @71% |
| – REST AT LEAST 2′ |
| PUSH JERK https://www.youtube.com/watch?v=FsMX69H3ZvM |
| 4. CONDITIONING |
| FOR TIME |
| 5 ROUNDS |
| 20/14Cals AAB |
| 8x Hang Power Clean @60kg |
| 20x Wall Ball Shot 9kg |
| COOL DOWN |
| 5′ AAB @easy |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 5x Jefferson Curls |
| – REST AS NEEDED |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| THURSDAY |
| 1. GYMNASTICS |
| 8 SETS |
| FOR TIME |
| 6x Bar Muscle up |
| 8x Alt. Pistols Squat |
| 10m HSW |
| * REST 60” BETWEEN ROUNDS |
| *BMU Should be done unbroken |
| HANDSTAND WALK |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. PULL UPS |
| A1. 3 SETS |
| 5x Weighted Strict Pull ups @weight by feel |
| – REST AT LEAST 60” |
| A2. 3 SETS |
| 5-7x Strict Ch2B Pull ups (or Negative Ch2B Pull ups) |
| – REST 2′ |
| B. 4 SETS |
| 12-16x Strict Dips @1s pause at the top)(Sc: Parallettes Dips) |
| 8x Rings Rows @ TEMPO 5011 (5s Eccentric – 1s Pause at the top) |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| HORIZONTAL RINGS ROW https://www.youtube.com/watch?v=fbJFW0W_szg |
| 2. ENDURANCE |
| ROW |
| INTERVALS |
| 8x 1’40” ON : 20” OFF |
| @2km pace +1-2s |
| * REST EXTRA 2′ AFTER 4th Round |
| COOL DOWN |
| 5′ AAB @easy |
| 5-10′ STRETCHING (OPTIONAL) |
SATURDAY
| FRIDAY |
| 1. WEIGHTLIFTING – SPORT SPECIFIC |
| A. EVERY 90” FOR ? |
| WORK UP TO MAX WEIGHT |
| 1x Power Clean + 1x Front Squat + 1x Hang Squat Clean |
| *START AT 60% 1RM & ADD 2,5kg EVERY NEXT SETS |
| B. FOR TIME |
| 10x Power Snatch @60kg |
| 10x Burpee over the bar (facing) |
| 10x Clean & Jerk 50kg |
| 10x Burpee over the bar (facing) |
| 10x Clean & Jerk @40kg |
| 10x Burpee over the bar (facing) |
| *REST AS NEEDED BETWEEN BLOCKS |
| *ADJUST WEIGHT BY FEEL (+/- 5kg) |
| 2. STRENGTH & ACCESSORIES |
| A. EMOM 12′ |
| 1: 10-15x GHD Sit ups |
| 2: 5-10x Strict HSPU (Sc: 9-15 Kipping HSPU) |
| 3: 10x Dual KB Front Rack Box Steps up @weight by feel |
| B. 3 SETS |
| 10-12x Strict HSPU |
| 30x Weighted Russian Twist @15-10kg |
| – REST 60-90” |
| C. 3-4 SETS |
| 6x KB Single Arm Military Press @increase weight by feel |
| 12x Dual KB Front Squat @Heavy – by feel (Tempo 3010) |
| – REST 60-90” |
| KB HIGH PULLS https://www.youtube.com/watch?v=_UTtd2h2wlc |
WEEK 4 (24-30/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| TOUCH & GO BOX JUMP |
| 5×5 @Work up to max height TnG |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 2 SETS (TECHNIQUE WARM UP) |
| 3x (1x Hang Muscle Snatch + + 1x Snatch Push Press + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1x 4+1 @60% |
| 1x 3+1@65% |
| 1x 2+1 @73% |
| 1x 2+1 @75% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| EMOM 16′ |
| 1: 3x Squat Snatch @67% |
| 2: 2x Squat Snatch @70% |
| 3: 1x Squat Snatch @74% |
| 4: REST |
| 5: 3x Squat Snatch @67% |
| … |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AS NEEDED |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 4×6 @more weight comapring with last week |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×6 @more weight comparing with last week |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 6 @62% |
| 1x 6 @71% |
| 2×6 @76% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 2′ FOR 4 SETS |
| 3x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 6-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. RINGS ROW |
| 4x 8 (Tempo 4011 – 1s pause at the top) |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 6-8 (Tempo 3010 – Pause 1s at the top) |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 25” Top Rings Support |
| – REST 20” |
| 25” Bottom Rings Support |
| – REST 20” |
| 25” Hollow Hold |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 21-18-15…-9 |
| Wall Ball Shot @9/6kg |
| Push ups |
| Toes to bar |
| COOL DOWN (ACCESSORIES) |
| 2-3 SETS |
| 1-2′ AAB @easy |
| 45” Plank |
| 30-45” Bar Dead Hand (zwis na drążku) |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + BOX JUMP + DROP JUMP |
| 4 SETS |
| 5x 1+ 1+1 |
| – REST AS NEDED BETWEEN SETS |
| KNEES JUMP + BOX JUMP https://www.youtube.com/watch?v=WjXBRVYWIfs |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (KNEES) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED BETWEEN SETS |
| B. EMOM 12′ |
| 1x Power Clean + 1x Push Jerk @74% |
| 3. STRENGTH |
| A. MILITARY PRESS |
| 4-5x 2 |
| – WORK UP TO 2RM |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| C. PUSH JERK |
| 1×5 @67% |
| 1×5 @70% |
| 1×5 @73% |
| 3×5 @76% |
| 1×3 @70% |
| – REST AT LEAST 2′ |
| PUSH JERK https://www.youtube.com/watch?v=FsMX69H3ZvM |
| 4. CONDITIONING |
| FOR TIME |
| 50- 40- 30 |
| Cals AAB |
| 10-8-6 |
| D-Ball Clean @60-50kg |
| 50-40-30m |
| D-Ball Bear Hug Carry @60-50kg |
| 3 -2-1 |
| Legless Rope Climb (Sc: Rope Climb with Legs) |
| COOL DOWN (ACCESSORIES) |
| 1-2′ Row @easy |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 5x Jefferson Curls |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| 2-3 SETS |
| FOR TIME |
| 3 ROUNDS |
| 5-7x Bar Muscle up |
| 14x Alt. Pistols Squat |
| 5-7,5m HSW |
| 28x Double unders |
| * REST 3′ BETWEEN SETS |
| *BMU Should be done unbroken or with at least 1 break |
| HANDSTAND WALK |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| A. PULL UPS |
| A1. 2 SETS |
| 4-6x Strict Chin up |
| – REST AT LEAST 60” |
| A2. 3 SETS |
| 12x Banded Strict Ch2B Pull ups |
| – REST AT LEAST 60” |
| B. 4 SETS |
| 12-16x Strict Dips (1s pause at the top) |
| 8-12x Horizontal Rings Rows (1s Pause at the top) |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| HORIZONTAL RINGS ROW https://www.youtube.com/watch?v=fbJFW0W_szg |
| 2. ENDURANCE |
| ROW |
| 10 ROUNDS |
| 500m @2km Pace |
| – REST 1′ |
| COOL DOWN |
| 5′ AAB @easy |
| 5-10′ STRETCHING (OPTIONAL) |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. EMOM 10′ |
| 25x Double unders + 5x OHS @60-50kg |
| B. EMOM 10′ |
| 5x Burpee over the bar (facing) + 5x Power Clean @70-60kg |
| *REST AS NEEDED BETWEEN BLOCKS |
| *ADJUST WEIGHT BY FEEL (+/- 5-10kg) |
| 2. STRENGTH & ACCESSORIES |
| A. 3 SETS |
| 12-16x Weighted GHD Sit ups @MB 9kg |
| 40” Side Plank (each side) |
| – REST 60-90” |
| B. 3 SETS |
| 10x Dual KB Military Press @Medium Weight (slow & controlled) |
| 10x HSPU |
| – REST 60-90” |
| C. 3 SETS |
| 9-12x Strict Toes to bar |
| 3x Wall Walk |
| 12x Dual KB Bend Over Rows @2x 22,5kg |
| – REST 60-90” |
WEEK 3 (17-23/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| WEEK 4 (24-30/01/2021) |
| MONDAY |
| 1. PLYOMETRICS |
| A. 3 SETS |
| 3x Box Jump + Drop Jump |
| – REST AS NEEDED |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| B. 5 SETS |
| 4x Box Jump TnG @max height |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 2-3 SETS (TECHNIQUE WARM UP) |
| 3x (1x Hang Muscle Snatch + 1x Snatch Push Press + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – REST AS NEDED BETWEEN SETS |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1x 5 @63% |
| 1x 4 @67% |
| 1x 3 @75% |
| 2x 2 @78% |
| – REST AT LEAST 2′ |
| C. SQUAT SNATCH |
| 2x 2 @74% |
| 2x 2 @77% |
| 6x 1 @80% |
| 2×2 @77% |
| 2x 2 @74% |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AT LEAST 90” BETWEEN SETS |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 4×5 @60-65% 1RM Snatch |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×5 @weight by feel |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 6 @67% |
| 1x 6 @76% |
| 1x 3 @86% |
| 1x 2 @90% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20-25” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EMOM 10′ |
| FOR TIME & QUALITY |
| 1-2x Strict Ring Muscle up or Negative SRMU |
| * JEŚLI WYBIERZESZ NEGATYWNE SRMU, WTEDY SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 6-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED CHIN UPS (Podciągnięcia w podchwycie z taśmą) |
| 3x 15 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 4x 7-9 (Tempo 3010 – Pause 1s at the top) |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 30” Top Rings Support |
| – REST 30” |
| 30” Bottom Rings Support |
| – REST 30” |
| 30” Hollow Hold |
| 45” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. CONDITIONING |
| AMRAP 10′ |
| 10x Toes to bar |
| 25x Double unders |
| 10x HSPU |
| 25x Double unders |
| 10x Wall Ball Shot @9kg |
| 25x Double unders |
| COOL DOWN (ACCESSORIES) |
| 2-3 SETS |
| 1-2′ AAB @easy |
| 45” Plank |
| 30-45” Bar Dead Hand (zwis na drążku) |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – REST AS NEDED BETWEEN SETS |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (KNEES) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – REST AS NEDED BETWEEN SETS |
| B. POWER CLEAN HANG (KNEES) POWER CLEAN + PUSH JERK |
| 1x 2+1+3 @65% |
| 1x 2+1+2 @67% |
| 1x 1+1+2 @69% |
| 2x 1+1+2 @74% |
| – REST MIN. 1′ |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @63% |
| 1x 8 @71% |
| 2x 6 @75% |
| – REST MIN 2′ |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| C. MILITARY PRESS |
| 1x 5 @70% |
| 3x 3 @FOR MAX WEIGHT |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 5 ROUNDS |
| 12Cal AAB |
| 6x D-Ball Clean |
| 2x Legless Rope Climb (SC: Rope Climb with legs) |
| COOL DOWN (ACCESSORIES) |
| 1-2′ Row @easy |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 5x Jefferson Curls |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| EMOM 20-25′ |
| 1: 10-15x Ch2B Pull ups |
| 2: 30-60x Double unders |
| 3: 5-10m HSW or Max HSW in 35” |
| 4: 10-20x Alt. Pistols Squat |
| 5: REST |
| *Change HSW to Max Wall Walk in 35” If you need |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE BEFORE EMOM |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 3 SETS |
| 15x Banded Strict Ch2B Pull ups |
| – REST AT LEAST 60” |
| B. 4 SETS |
| 10-14x Strict Dips (1s pause at the top) |
| 8-12x Horizontal Rings Rows |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| HORIZONTAL RINGS ROW https://www.youtube.com/watch?v=fbJFW0W_szg |
| 2. ENDURANCE |
| ROW |
| 3-4 ROUNDS |
| 300m (1k Pace) |
| INTO |
| 800m (5km Pace) |
| REST 2′ |
| COOL DOWN |
| 10-15′ STRETCHING |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. FOR TIME |
| 5 ROUNDS |
| 6x Power Snatch @50-55kg |
| 6x Burpee over the bar (facing) |
| – REST AS NEEDED BEFORE B |
| B. FOR TIME |
| 5 ROUNDS |
| 6x Clean & Jerk @50-55kg |
| 6x Burpee over the bar (facing) |
| COOL DOWN |
| 5′ AAB @easy |
| *ADJUST WEIGHT BY FEEL BUT IT SHOULD BE AT LEAST 50% of 1RM SNATCH or C&J |
| 2. STRENGTH & ACCESSORIES |
| A. EMOM 8′ |
| 1: 10-15x GHD Sit ups |
| 2: 5-10x Strict HSPU (Sc: 9-15 Kipping HSPU) |
| B. EMOM 8′ |
| 1: 8-12x Strict Toes to bar |
| 3: 12-16x Dual KB Front Squat @2x 24-32kg |
| – REST AS NEEDED BETWEEN !&B |
| C. 3-4 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB High Pulls @Heavy – by feel |
| – REST 60-90” |
| KB HIGH PULLS https://www.youtube.com/watch?v=_UTtd2h2wlc |
WEEK 2 (10-16/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 3x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 3-4x (1x Muscle Snatch + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 2x 1+4 @60% |
| 1x 1+4@65% |
| 2x 1+2 @73% |
| 1x 1+2 @75% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| C. SQUAT SNATCH |
| EMOM 9 ’ |
| 1: 3x Squat Snatch @67% |
| 2: 2x Squat Snatch @70% |
| 3: 1x Squat Snatch @74% |
| 4: 3x Squat Snatch @67% |
| 5: 2x Squat Snatch @70% |
| …. |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AS NEEDED |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 7 |
| – ADJUST WEIGHT BY FEEL TO PRFORM 7 GOOD QUALITY & HEAVY REPS |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×7 |
| – ADJUST MODERATE WEIGHT BY FEEL TO PRFORM 8 GOOD QUALITY REPS |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 8 @62% |
| 1x 6 @71% |
| 1x 4 @81% |
| 1x 4 @86% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3-4 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 6-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED PULL UPS |
| 3x 16 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 8-10 (Pause 1s at the top) |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 20” Top Rings Support |
| 20” REST |
| 20” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 40-35-30-25-20 |
| Cals AAB |
| 30-25-20-15-10 |
| Toes to bar |
| COOL DOWN |
| 5 min AAB or Run @easy |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 4x 2+1 |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (HIPS) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. POWER CLEAN + PUSH JERK |
| 3+1 @65% |
| 3+1 @67% |
| 3+1 @69% |
| 2x 3+1 @74% |
| – PRZERWA 60-90s |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @66% |
| 1x 7 @72% |
| 1x 6 @76% |
| 3×5 @80% |
| – PRZERWA 2 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| C. MILITARY PRESS |
| 4x 5 @FOR MAX WEIGHT |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 21 Burpee |
| 30m D-Ball Bear Hug Carry @60-50kg |
| 15x Burpee Box Jump @60cm |
| 30m D-Ball Bear Hug Carry @60-50kg |
| 9x Devil Press @2×22,5kg |
| 30m D-Ball Bear Hug Carry @60-50kg |
| INTO |
| 100x Double unders |
| COOL DOWN |
| 5′ AAB @spokojne tempo |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. 4 SETS |
| FOR TIME & QUALITY |
| 2 ROUNDS |
| 45x Double unders |
| 10m HSW @2x5m (Sc: 16-20x Shoulder Taps in HS Back or Face to the wall) |
| – PRZERWA 2-3 min |
| *HSW Should be done with max 1-2 breaks, cut the distance if you need |
| B. 4 SETS |
| FOR TIME & QUALITY |
| 2 ROUNDS |
| 15x Ch2B Pull ups |
| 10Cals Row |
| – PRZERWA 2-3 min |
| HANDSTAND WALK |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 4 SETS |
| 15x Banded Strict Chin ups |
| – PRZERWA MIN. 60s |
| B. 4 SETS |
| 8-10x Rings Dips |
| – PRZERWA MIN. 60s |
| 2. ENDURANCE |
| ROW |
| 1 SET |
| 1000m @2km Pace |
| – REST 2:1 (Odpoczywasz połowę czasu jaki zajęło Ci przepłyniećie 1000m) |
| 800m @2km Pace -2s |
| – REST 2:1 |
| 600m @2km Pace – 3/4s |
| – REST 2:1 |
| 400m @2km Pace -4/5s |
| – REST 2:1 |
| 200m @2km Pace -5/6s |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. EMOM 9′ |
| 1: 5x Power Snatch + 5x OHS @50% 1RM S |
| 2: 3x Power Snatch + 3x OHS @60% 1RM S |
| 3: 2x Power Snatch + 2x OHS @70% 1RM S |
| 4: 5x Power Snatch + 5x OHS @50% +2,5-5kg |
| 5:…. |
| *DOŁÓŻ 2,5-5kg DO KAŻDEJ SERII OD 4-9 min |
| 2. EMOM 9′ |
| 1: 5x Power Clean + 5x Push Jerk @50% 1RM C&J |
| 2: 3x Power Clean + 3x Push Jerk @60% 1RM C&J |
| 3: 2x Power Clean + 2x Push Jerk @70% 1RM C&J |
| 4: 5x Power Clean+ 5x Push Jerk @50% +2,5-5kg |
| 5:…. |
| *DOŁÓŻ 2,5-5kg DO KAŻDEJ SERII OD 4-9 min |
| 2. CONDITIONING |
| FOR TIME |
| 3 ROUNDS |
| 15x Box Jump @60cm |
| 10x Deadlift 80kg |
| 1x Wall Walk |
| INTO |
| 3 ROUNDS |
| 15x Wall Ball Shot @9kg |
| 10x Toes to bar |
| 1x Wall Walk |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| 3-4 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB Sumo Deadlift @Heavy – by feel |
| – PRZERWA 60-90s |
WEEK 1 (27/12 - 3/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 4x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 1x Muscle Snatch + 1x OHS + 1x Hang (Hips) Squat Snatch + 1x OHS |
| – 30-50% 1RM S |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. PAUSE SQUAT SNATCH + HANG (KNEES) SQUAT SNATCH + SNATCH BALANCE |
| 2x 2+1+2 @60-65% 1RM S |
| 3x 2+1+1 @7-75% 1RM S |
| * PAUSE SQUAT SNATCH https://www.youtube.com/watch?v=l0VIml77tIA\ |
| * 3s PAUZY NA WYSOKOŚCI KOLANA PODCZAS CIĄGU W GÓRĘ PRZY PAUSE SNATCH |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 8 |
| – DOPASUJCIĘŻAR, KTÓRY POZWOLI CI WYKONAĆ 8 POWTÓRZEŃ W DOBREJ JAKOŚCI |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3x 8 |
| – DOPASUJ CIĘŻAR, KTÓRY POZWOLI CI WYKONAĆ 8 POWTÓRZEŃ W DOBREJ JAKOŚCI |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 6 @67% |
| 1x 6 @76% |
| 1x 3 @86% |
| 1x 2 @90% |
| – ODPOCZYWAJ 2-3 MIN |
| B. FRONT SQUAT |
| 1x 5 @60% |
| 3x 5 @70% |
| – ODPOCZYWAJ 90-120s |
| C. 3 SETS |
| 10x Single Leg Hip Thrust @BW |
| 10x Single Arm DD Row (each side) @ |
| – REST AT LEAST 60” |
| SINGLE LEG HIP THRUST https://www.youtube.com/watch?v=7_PZ6ljCg6c |
| SINGLE ARM DB ROW https://www.youtube.com/watch?v=IjaC9QSCIPM |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90-120” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 5-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED PULL UPS |
| 3x 20 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 6-12 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 10-20” Top Rings Support |
| 20” REST |
| 10-20” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 3 ROUNDS |
| 80x Double udners |
| 600m Row |
| 800m AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 20x V-ups |
| 30” Hollow Hold |
| 30x Vertical Scissors |
| – REST AS NEEDED |
| VERTICAL SCISSORS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + TALL CLEAN + PUSH PRESS |
| 2x 2+2+2 @50% 1RM |
| 1x 1+2+1@55-60% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| TALL CLEAN https://www.youtube.com/watch?v=TdUpEa73GSA |
| B. HANG (BELOW KNEES) SQUAT CLEAN + SPLIT JERK |
| 3x 3 + 1 @65% |
| 3x 2 + 2 @70-75% |
| 3x 1 + 3 @75-80% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @66% |
| 1x 8 @72% |
| 3x 6 @75% |
| – ODPOCZYWAJ 2-3 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 4×6 @90% Max Weight From Last week |
| – ODPOCZYWAJ 2-3 MIN |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| A. 6x 20” ON : 10” OFF |
| – FOR MAX CALS AAB |
| 90” REST BEFORE B (INCLUDED 10” FROM INTERVALS) |
| INTO |
| B. EMOM 8′ |
| 1: 30” Max Burpees |
| 2: 30” Max Alt. DB Snatch @22,5kg |
| 90” REST BEFORE C (INCULDED 30” FROM LAST MINUTE) |
| INTO |
| C. 6x 10” ON : 20” OFF |
| – FOR MAX CALS AAB |
| COOL DOWN |
| 5′ AAB @easy |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. 4 SETS |
| FOR TIME & QUALITY |
| 20x Box Jump over 60cm |
| 10m HSW @2x5m (Sc: 16-20x Shoulder Taps Back to Wall) |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| B. 4 SETS |
| FOR TIME & QUALITY |
| 18Cals AAB |
| 12-15x Ch2B Pull ups |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 3 SETS |
| 15x Banded Strict Chin ups |
| – REST AT LEAST 60” |
| CHIN UP https://www.youtube.com/watch?v=tmN3tZ85w5E |
| B. 3 SETS |
| 12-16x Strict Dips (1s pause at the top) |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| 3 ROUNDS |
| 500m Row @<1km Pace |
| 4′ Row @easy pace – around 2:10-15/500m |
| COOL DOWN |
| 5′ AAB |
| 10-15′ STRETCHING (OPTIONAL) |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. 3 SETS |
| FOR QUALITY & TIME |
| 9x Power Snatch @55% 1RM |
| 7x Power Snatch @65% 1RM |
| 5x Power Sntch 75% 1RM |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| B. 3 SETS |
| FOR QUALITY & TIME |
| 9x Push Jerk @55% 1RM |
| 7x Push Jerk @65% 1RM |
| 5x Push Jerk 75% 1RM |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| 2. CONDITIONING |
| IN 15′ WINDOW |
| 1600m AAB |
| INTO |
| 6 ROUNDS |
| 8x Hang Squat Clean @60-50kg |
| 8x Burpee over the bar (facing) |
| INTO |
| Max distance Row, till end of time |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| A. 3 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB Swing @Heavy – by feel |
| – ODPOCZYWAJ 60-90s |
| B. 3 SETS |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
CYCLE 1:
GENERAL STRENGTH & VOLUME PART B
WEEK 2 (10-16/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 3x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 3-4x (1x Muscle Snatch + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 2x 1+4 @60% |
| 1x 1+4@65% |
| 2x 1+2 @73% |
| 1x 1+2 @75% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| C. SQUAT SNATCH |
| EMOM 9 ’ |
| 1: 3x Squat Snatch @67% |
| 2: 2x Squat Snatch @70% |
| 3: 1x Squat Snatch @74% |
| 4: 3x Squat Snatch @67% |
| 5: 2x Squat Snatch @70% |
| …. |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AS NEEDED |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 7 |
| – ADJUST WEIGHT BY FEEL TO PRFORM 7 GOOD QUALITY & HEAVY REPS |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×7 |
| – ADJUST MODERATE WEIGHT BY FEEL TO PRFORM 8 GOOD QUALITY REPS |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 8 @62% |
| 1x 6 @71% |
| 1x 4 @81% |
| 1x 4 @86% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3-4 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 6-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED PULL UPS |
| 3x 16 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 8-10 (Pause 1s at the top) |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 20” Top Rings Support |
| 20” REST |
| 20” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 40-35-30-25-20 |
| Cals AAB |
| 30-25-20-15-10 |
| Toes to bar |
| COOL DOWN |
| 5 min AAB or Run @easy |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 4x 2+1 |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (HIPS) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. POWER CLEAN + PUSH JERK |
| 3+1 @65% |
| 3+1 @67% |
| 3+1 @69% |
| 2x 3+1 @74% |
| – PRZERWA 60-90s |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @66% |
| 1x 7 @72% |
| 1x 6 @76% |
| 3×5 @80% |
| – PRZERWA 2 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| C. MILITARY PRESS |
| 4x 5 @FOR MAX WEIGHT |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 21 Burpee |
| 30m D-Ball Bear Hug Carry @60-50kg |
| 15x Burpee Box Jump @60cm |
| 30m D-Ball Bear Hug Carry @60-50kg |
| 9x Devil Press @2×22,5kg |
| 30m D-Ball Bear Hug Carry @60-50kg |
| INTO |
| 100x Double unders |
| COOL DOWN |
| 5′ AAB @spokojne tempo |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. 4 SETS |
| FOR TIME & QUALITY |
| 2 ROUNDS |
| 45x Double unders |
| 10m HSW @2x5m (Sc: 16-20x Shoulder Taps in HS Back or Face to the wall) |
| – PRZERWA 2-3 min |
| *HSW Should be done with max 1-2 breaks, cut the distance if you need |
| B. 4 SETS |
| FOR TIME & QUALITY |
| 2 ROUNDS |
| 15x Ch2B Pull ups |
| 10Cals Row |
| – PRZERWA 2-3 min |
| HANDSTAND WALK |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 4 SETS |
| 15x Banded Strict Chin ups |
| – PRZERWA MIN. 60s |
| B. 4 SETS |
| 8-10x Rings Dips |
| – PRZERWA MIN. 60s |
| 2. ENDURANCE |
| ROW |
| 1 SET |
| 1000m @2km Pace |
| – REST 2:1 (Odpoczywasz połowę czasu jaki zajęło Ci przepłyniećie 1000m) |
| 800m @2km Pace -2s |
| – REST 2:1 |
| 600m @2km Pace – 3/4s |
| – REST 2:1 |
| 400m @2km Pace -4/5s |
| – REST 2:1 |
| 200m @2km Pace -5/6s |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. EMOM 9′ |
| 1: 5x Power Snatch + 5x OHS @50% 1RM S |
| 2: 3x Power Snatch + 3x OHS @60% 1RM S |
| 3: 2x Power Snatch + 2x OHS @70% 1RM S |
| 4: 5x Power Snatch + 5x OHS @50% +2,5-5kg |
| 5:…. |
| *DOŁÓŻ 2,5-5kg DO KAŻDEJ SERII OD 4-9 min |
| 2. EMOM 9′ |
| 1: 5x Power Clean + 5x Push Jerk @50% 1RM C&J |
| 2: 3x Power Clean + 3x Push Jerk @60% 1RM C&J |
| 3: 2x Power Clean + 2x Push Jerk @70% 1RM C&J |
| 4: 5x Power Clean+ 5x Push Jerk @50% +2,5-5kg |
| 5:…. |
| *DOŁÓŻ 2,5-5kg DO KAŻDEJ SERII OD 4-9 min |
| 2. CONDITIONING |
| FOR TIME |
| 3 ROUNDS |
| 15x Box Jump @60cm |
| 10x Deadlift 80kg |
| 1x Wall Walk |
| INTO |
| 3 ROUNDS |
| 15x Wall Ball Shot @9kg |
| 10x Toes to bar |
| 1x Wall Walk |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| 3-4 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB Sumo Deadlift @Heavy – by feel |
| – PRZERWA 60-90s |
WEEK 1 (27/12 - 3/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 4x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 1x Muscle Snatch + 1x OHS + 1x Hang (Hips) Squat Snatch + 1x OHS |
| – 30-50% 1RM S |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. PAUSE SQUAT SNATCH + HANG (KNEES) SQUAT SNATCH + SNATCH BALANCE |
| 2x 2+1+2 @60-65% 1RM S |
| 3x 2+1+1 @7-75% 1RM S |
| * PAUSE SQUAT SNATCH https://www.youtube.com/watch?v=l0VIml77tIA\ |
| * 3s PAUZY NA WYSOKOŚCI KOLANA PODCZAS CIĄGU W GÓRĘ PRZY PAUSE SNATCH |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 8 |
| – DOPASUJCIĘŻAR, KTÓRY POZWOLI CI WYKONAĆ 8 POWTÓRZEŃ W DOBREJ JAKOŚCI |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3x 8 |
| – DOPASUJ CIĘŻAR, KTÓRY POZWOLI CI WYKONAĆ 8 POWTÓRZEŃ W DOBREJ JAKOŚCI |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 6 @67% |
| 1x 6 @76% |
| 1x 3 @86% |
| 1x 2 @90% |
| – ODPOCZYWAJ 2-3 MIN |
| B. FRONT SQUAT |
| 1x 5 @60% |
| 3x 5 @70% |
| – ODPOCZYWAJ 90-120s |
| C. 3 SETS |
| 10x Single Leg Hip Thrust @BW |
| 10x Single Arm DD Row (each side) @ |
| – REST AT LEAST 60” |
| SINGLE LEG HIP THRUST https://www.youtube.com/watch?v=7_PZ6ljCg6c |
| SINGLE ARM DB ROW https://www.youtube.com/watch?v=IjaC9QSCIPM |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90-120” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 5-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED PULL UPS |
| 3x 20 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 6-12 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 10-20” Top Rings Support |
| 20” REST |
| 10-20” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 3 ROUNDS |
| 80x Double udners |
| 600m Row |
| 800m AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 20x V-ups |
| 30” Hollow Hold |
| 30x Vertical Scissors |
| – REST AS NEEDED |
| VERTICAL SCISSORS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + TALL CLEAN + PUSH PRESS |
| 2x 2+2+2 @50% 1RM |
| 1x 1+2+1@55-60% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| TALL CLEAN https://www.youtube.com/watch?v=TdUpEa73GSA |
| B. HANG (BELOW KNEES) SQUAT CLEAN + SPLIT JERK |
| 3x 3 + 1 @65% |
| 3x 2 + 2 @70-75% |
| 3x 1 + 3 @75-80% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @66% |
| 1x 8 @72% |
| 3x 6 @75% |
| – ODPOCZYWAJ 2-3 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 4×6 @90% Max Weight From Last week |
| – ODPOCZYWAJ 2-3 MIN |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| A. 6x 20” ON : 10” OFF |
| – FOR MAX CALS AAB |
| 90” REST BEFORE B (INCLUDED 10” FROM INTERVALS) |
| INTO |
| B. EMOM 8′ |
| 1: 30” Max Burpees |
| 2: 30” Max Alt. DB Snatch @22,5kg |
| 90” REST BEFORE C (INCULDED 30” FROM LAST MINUTE) |
| INTO |
| C. 6x 10” ON : 20” OFF |
| – FOR MAX CALS AAB |
| COOL DOWN |
| 5′ AAB @easy |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. 4 SETS |
| FOR TIME & QUALITY |
| 20x Box Jump over 60cm |
| 10m HSW @2x5m (Sc: 16-20x Shoulder Taps Back to Wall) |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| B. 4 SETS |
| FOR TIME & QUALITY |
| 18Cals AAB |
| 12-15x Ch2B Pull ups |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 3 SETS |
| 15x Banded Strict Chin ups |
| – REST AT LEAST 60” |
| CHIN UP https://www.youtube.com/watch?v=tmN3tZ85w5E |
| B. 3 SETS |
| 12-16x Strict Dips (1s pause at the top) |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| 3 ROUNDS |
| 500m Row @<1km Pace |
| 4′ Row @easy pace – around 2:10-15/500m |
| COOL DOWN |
| 5′ AAB |
| 10-15′ STRETCHING (OPTIONAL) |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. 3 SETS |
| FOR QUALITY & TIME |
| 9x Power Snatch @55% 1RM |
| 7x Power Snatch @65% 1RM |
| 5x Power Sntch 75% 1RM |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| B. 3 SETS |
| FOR QUALITY & TIME |
| 9x Push Jerk @55% 1RM |
| 7x Push Jerk @65% 1RM |
| 5x Push Jerk 75% 1RM |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| 2. CONDITIONING |
| IN 15′ WINDOW |
| 1600m AAB |
| INTO |
| 6 ROUNDS |
| 8x Hang Squat Clean @60-50kg |
| 8x Burpee over the bar (facing) |
| INTO |
| Max distance Row, till end of time |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| A. 3 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB Swing @Heavy – by feel |
| – ODPOCZYWAJ 60-90s |
| B. 3 SETS |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
CYCLE 1:
GENERAL STRENGTH & VOLUME PART B
WEEK 2 (10-16/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 3x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 3-4x (1x Muscle Snatch + 1x OHS) @30-50% 1RM |
| * 5” Pause at the bottom for the last OHS |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. SNATCH BALANCE + OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 2x 1+4 @60% |
| 1x 1+4@65% |
| 2x 1+2 @73% |
| 1x 1+2 @75% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| C. SQUAT SNATCH |
| EMOM 9 ’ |
| 1: 3x Squat Snatch @67% |
| 2: 2x Squat Snatch @70% |
| 3: 1x Squat Snatch @74% |
| 4: 3x Squat Snatch @67% |
| 5: 2x Squat Snatch @70% |
| …. |
| * Form & Speed are priority! |
| * Drop & Go |
| – REST AS NEEDED |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 7 |
| – ADJUST WEIGHT BY FEEL TO PRFORM 7 GOOD QUALITY & HEAVY REPS |
| – REST AS NEEDED |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3×7 |
| – ADJUST MODERATE WEIGHT BY FEEL TO PRFORM 8 GOOD QUALITY REPS |
| – REST AS NEEDED |
| 2. SRENGTH & ACCESSORIES |
| A. BACK SQUAT |
| 1x 8 @62% |
| 1x 6 @71% |
| 1x 4 @81% |
| 1x 4 @86% |
| – REST AT LEAST 2′ |
| B. ACCESSORIES |
| 3-4 SETS |
| 8x Glute Ham Raises/ Nordic Curls |
| 20” Copenhagen Plank (each side) |
| – REST AT LEAST 60” |
| COPENHAGEN PLANK https://www.youtube.com/watch?v=uuNntXegVno |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 6-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED PULL UPS |
| 3x 16 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 8-10 (Pause 1s at the top) |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 20” Top Rings Support |
| 20” REST |
| 20” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 40-35-30-25-20 |
| Cals AAB |
| 30-25-20-15-10 |
| Toes to bar |
| COOL DOWN |
| 5 min AAB or Run @easy |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 4x 2+1 |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + HANG (HIPS) MUSCLE CLEAN + PUSH PRESS |
| 1x 2+2+2 @30-40% 1RM |
| 2x 1+1+1@40-50% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. POWER CLEAN + PUSH JERK |
| 3+1 @65% |
| 3+1 @67% |
| 3+1 @69% |
| 2x 3+1 @74% |
| – PRZERWA 60-90s |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @66% |
| 1x 7 @72% |
| 1x 6 @76% |
| 3×5 @80% |
| – PRZERWA 2 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| C. MILITARY PRESS |
| 4x 5 @FOR MAX WEIGHT |
| – REST MIN 2′ |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 21 Burpee |
| 30m D-Ball Bear Hug Carry @60-50kg |
| 15x Burpee Box Jump @60cm |
| 30m D-Ball Bear Hug Carry @60-50kg |
| 9x Devil Press @2×22,5kg |
| 30m D-Ball Bear Hug Carry @60-50kg |
| INTO |
| 100x Double unders |
| COOL DOWN |
| 5′ AAB @spokojne tempo |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Weighted Lateral Arm Raises @2,5-5kg |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| WEIGHTED LATERAL ARM RAISES https://www.youtube.com/watch?v=ULu-KqrO3vY |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. 4 SETS |
| FOR TIME & QUALITY |
| 2 ROUNDS |
| 45x Double unders |
| 10m HSW @2x5m (Sc: 16-20x Shoulder Taps in HS Back or Face to the wall) |
| – PRZERWA 2-3 min |
| *HSW Should be done with max 1-2 breaks, cut the distance if you need |
| B. 4 SETS |
| FOR TIME & QUALITY |
| 2 ROUNDS |
| 15x Ch2B Pull ups |
| 10Cals Row |
| – PRZERWA 2-3 min |
| HANDSTAND WALK |
| * IF YOU STILL HAVEN’T THESE SKILLS THEN SPEND 15-20 WITH PRACTICE |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 4 SETS |
| 15x Banded Strict Chin ups |
| – PRZERWA MIN. 60s |
| B. 4 SETS |
| 8-10x Rings Dips |
| – PRZERWA MIN. 60s |
| 2. ENDURANCE |
| ROW |
| 1 SET |
| 1000m @2km Pace |
| – REST 2:1 (Odpoczywasz połowę czasu jaki zajęło Ci przepłyniećie 1000m) |
| 800m @2km Pace -2s |
| – REST 2:1 |
| 600m @2km Pace – 3/4s |
| – REST 2:1 |
| 400m @2km Pace -4/5s |
| – REST 2:1 |
| 200m @2km Pace -5/6s |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. EMOM 9′ |
| 1: 5x Power Snatch + 5x OHS @50% 1RM S |
| 2: 3x Power Snatch + 3x OHS @60% 1RM S |
| 3: 2x Power Snatch + 2x OHS @70% 1RM S |
| 4: 5x Power Snatch + 5x OHS @50% +2,5-5kg |
| 5:…. |
| *DOŁÓŻ 2,5-5kg DO KAŻDEJ SERII OD 4-9 min |
| 2. EMOM 9′ |
| 1: 5x Power Clean + 5x Push Jerk @50% 1RM C&J |
| 2: 3x Power Clean + 3x Push Jerk @60% 1RM C&J |
| 3: 2x Power Clean + 2x Push Jerk @70% 1RM C&J |
| 4: 5x Power Clean+ 5x Push Jerk @50% +2,5-5kg |
| 5:…. |
| *DOŁÓŻ 2,5-5kg DO KAŻDEJ SERII OD 4-9 min |
| 2. CONDITIONING |
| FOR TIME |
| 3 ROUNDS |
| 15x Box Jump @60cm |
| 10x Deadlift 80kg |
| 1x Wall Walk |
| INTO |
| 3 ROUNDS |
| 15x Wall Ball Shot @9kg |
| 10x Toes to bar |
| 1x Wall Walk |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| 3-4 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB Sumo Deadlift @Heavy – by feel |
| – PRZERWA 60-90s |
WEEK 1 (27/12 - 3/01/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED BOX JUMP |
| 4x 8 @BARBELL 20/15kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 1x Muscle Snatch + 1x OHS + 1x Hang (Hips) Squat Snatch + 1x OHS |
| – 30-50% 1RM S |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. PAUSE SQUAT SNATCH + HANG (KNEES) SQUAT SNATCH + SNATCH BALANCE |
| 2x 2+1+2 @60-65% 1RM S |
| 3x 2+1+1 @7-75% 1RM S |
| * PAUSE SQUAT SNATCH https://www.youtube.com/watch?v=l0VIml77tIA\ |
| * 3s PAUZY NA WYSOKOŚCI KOLANA PODCZAS CIĄGU W GÓRĘ PRZY PAUSE SNATCH |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| C. MUSCLE SNATCH |
| https://www.youtube.com/watch?v=_TeeTPzAvTk |
| 3x 8 |
| – DOPASUJCIĘŻAR, KTÓRY POZWOLI CI WYKONAĆ 8 POWTÓRZEŃ W DOBREJ JAKOŚCI |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| D. SOTS PRESS – PRESS IN SNATCH BOTTOM |
| https://www.youtube.com/watch?v=bP3CAcPidXY&feature=youtu.be |
| 3x 8 |
| – DOPASUJ CIĘŻAR, KTÓRY POZWOLI CI WYKONAĆ 8 POWTÓRZEŃ W DOBREJ JAKOŚCI |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 6 @67% |
| 1x 6 @76% |
| 1x 3 @86% |
| 1x 2 @90% |
| – ODPOCZYWAJ 2-3 MIN |
| B. FRONT SQUAT |
| 1x 5 @60% |
| 3x 5 @70% |
| – ODPOCZYWAJ 90-120s |
| C. 3 SETS |
| 10x Single Leg Hip Thrust @BW |
| 10x Single Arm DD Row (each side) @ |
| – REST AT LEAST 60” |
| SINGLE LEG HIP THRUST https://www.youtube.com/watch?v=7_PZ6ljCg6c |
| SINGLE ARM DB ROW https://www.youtube.com/watch?v=IjaC9QSCIPM |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90-120” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up (zaczynasz z górnej pozycji i wykonujesz odwrócony ruch) |
| * TAK WOLNO JAK TO MOŻLIWE |
| * SKUP SIĘ NA MOMENCIE TRANZYCJI DO DIPA |
| SCALED : |
| 2-4x Low Ring Knee Support Strict Ring Muscle up |
| LOW RING KNEES SUPPORT SRMU https://www.youtube.com/watch?v=_OM8uV978-o |
| B. STRICT PULL UPS |
| 3x 5-8 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| C. BANDED PULL UPS |
| 3x 20 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| D. STRICT RINGS DIPS |
| 3x 6-12 |
| – ODPOCZYWAJ MINIMUM 60s |
| – PORUSZAJ SIĘ W PIONIE |
| E. 3 SETS |
| 10-20” Top Rings Support |
| 20” REST |
| 10-20” Bottom Rings Support |
| 40” REST |
| RINGS TOP SUPPORT https://www.youtube.com/watch?v=DnYIZhewLmk |
| RINGS BOTTOM SUPPORT https://www.youtube.com/watch?v=lBgdc4bdE3w |
| 2. EDNURANCE |
| FOR TIME |
| 3 ROUNDS |
| 80x Double udners |
| 600m Row |
| 800m AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 20x V-ups |
| 30” Hollow Hold |
| 30x Vertical Scissors |
| – REST AS NEEDED |
| VERTICAL SCISSORS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP + DROP JUMP https://www.youtube.com/watch?v=V7qKdqwgA0k |
| 4 SETS |
| 5x 1+1 |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + TALL CLEAN + PUSH PRESS |
| 2x 2+2+2 @50% 1RM |
| 1x 1+2+1@55-60% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| TALL CLEAN https://www.youtube.com/watch?v=TdUpEa73GSA |
| B. HANG (BELOW KNEES) SQUAT CLEAN + SPLIT JERK |
| 3x 3 + 1 @65% |
| 3x 2 + 2 @70-75% |
| 3x 1 + 3 @75-80% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 1x 8 @66% |
| 1x 8 @72% |
| 3x 6 @75% |
| – ODPOCZYWAJ 2-3 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 4×6 @90% Max Weight From Last week |
| – ODPOCZYWAJ 2-3 MIN |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| A. 6x 20” ON : 10” OFF |
| – FOR MAX CALS AAB |
| 90” REST BEFORE B (INCLUDED 10” FROM INTERVALS) |
| INTO |
| B. EMOM 8′ |
| 1: 30” Max Burpees |
| 2: 30” Max Alt. DB Snatch @22,5kg |
| 90” REST BEFORE C (INCULDED 30” FROM LAST MINUTE) |
| INTO |
| C. 6x 10” ON : 20” OFF |
| – FOR MAX CALS AAB |
| COOL DOWN |
| 5′ AAB @easy |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. 4 SETS |
| FOR TIME & QUALITY |
| 20x Box Jump over 60cm |
| 10m HSW @2x5m (Sc: 16-20x Shoulder Taps Back to Wall) |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| SHOULDER TAPS BACK TO WALL https://www.youtube.com/watch?v=WWVuI-MrWvM |
| B. 4 SETS |
| FOR TIME & QUALITY |
| 18Cals AAB |
| 12-15x Ch2B Pull ups |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| HSW PROGRESSIONS |
| https://www.instagram.com/p/CUkQKC7jfU_/ |
| https://www.instagram.com/p/CVIaQU0jQWC/ |
| 2. ACCESSORIES |
| A. 3 SETS |
| 15x Banded Strict Chin ups |
| – REST AT LEAST 60” |
| CHIN UP https://www.youtube.com/watch?v=tmN3tZ85w5E |
| B. 3 SETS |
| 12-16x Strict Dips (1s pause at the top) |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| 3 ROUNDS |
| 500m Row @<1km Pace |
| 4′ Row @easy pace – around 2:10-15/500m |
| COOL DOWN |
| 5′ AAB |
| 10-15′ STRETCHING (OPTIONAL) |
SATURDAY
| SATURDAY |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. 3 SETS |
| FOR QUALITY & TIME |
| 9x Power Snatch @55% 1RM |
| 7x Power Snatch @65% 1RM |
| 5x Power Sntch 75% 1RM |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| B. 3 SETS |
| FOR QUALITY & TIME |
| 9x Push Jerk @55% 1RM |
| 7x Push Jerk @65% 1RM |
| 5x Push Jerk 75% 1RM |
| – ODPOCZYWAJ 2-3 MIN MIĘDZY SERIAMI |
| 2. CONDITIONING |
| IN 15′ WINDOW |
| 1600m AAB |
| INTO |
| 6 ROUNDS |
| 8x Hang Squat Clean @60-50kg |
| 8x Burpee over the bar (facing) |
| INTO |
| Max distance Row, till end of time |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| A. 3 SETS |
| 10x KB Single Arm Military Press @weight by feel (each side) |
| 15x Dual KB Swing @Heavy – by feel |
| – ODPOCZYWAJ 60-90s |
| B. 3 SETS |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
CYCLE 1:
GENERAL STRENGTH & VOLUME
DELOAD WEEK 7
(13-19/12/2021) -> 20-26/12
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| DELOAD |
| 1. WEIGHTLIFTING |
| EVERY 90” FOR 6 SETS |
| 1x Power Snatch + 1x Squat Snatch @70-75% 1RM S |
| – Drop & Go |
| 2. STRENTGTH |
| BACK SQUAT |
| 3x 6 @60% @1RM BS |
| – REST 2′ |
| 3. CONDITIONING. |
| FOR TIME & QUALITY |
| 5 ROUNDS |
| 3x Power Clean @70/45kg |
| 3x STOH @70/45kg |
| 15-12..-3x Burpee Over the bar (facing) |
| COOL DOWN: |
| 5′ AAB |
| 10-15′ STRETCHING |
| 2. ACCESSORIES. |
| 3 SETS |
| 5x Jefferson Curls |
| Max time bar dead hang |
| – REST 90” |
| JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
| 4. ENDURANCE (OPTIONAL) |
| 20′ AAB @easy pace |
TUESDAY
| TUESDAY |
| DELOAD |
| 1. GYMNASTICS |
| A. SKILL PRACTICE |
| A1. PRACTICE FREE HANDSTAND HOLD FOR AT LEAST 10′ |
| A2. PRACTICE HANDSTAND WALK FOR AT LEAST 10′ |
| * OR HSW OBSTACLE COURSE |
| B. CONDITIONING |
| EVERY 5′ FOR 4 SETS |
| (Alt between A and B, 2x each) |
| A. 3 ROUNDS |
| 9-11x Ch2 Pull ups |
| 35-50x Double Unders |
| B. 3 ROUNDS |
| 3x Wall Walk |
| 8-12x Alt Pistols |
| COMMENTS |
| Pick rep scheme the you can easily complete in around 3-4′ |
| 2. ENDURANCE |
| ROWING |
| 7 SETS |
| 50″ ROW@ easy |
| 30″ ROW@ moderate |
| 10″ ROW@ fast |
| REST 90” |
| 4. COOL DOWN |
| 15′ AAB@ easy pace |
| 15′ Stretch |
WEDNESDAY
| WEDNESDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub dowolna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
THURSDAY
| THURSDAY |
| DELOAD |
| 1. WEIGHTLIFTING TECHNIQUE |
| EVERY 2′ FOR 3 SETS |
| 3x Squat Snatches@ 70-80% (1RM S) |
| Rest 10″ between attempts |
| 2. STRENGTH |
| DEADLIFT |
| 3X 3@ 80% |
| 3. CONDITIONING |
| FOR TIME |
| 30-20-10 |
| Burpees Over Dbell (lateral) |
| Dbell Snatches@ 22,5kg |
| Dbell OH Walking Lunges@ 22,5kg (turn every 5m) |
| 4. CORE |
| 3 SETS FOR QUALITY |
| 8-10x Strict T2B |
| 40” Side Plank (each side) |
| Rest as needed |
| 5. COOL DOWN |
| 15′ AAB@ easy pace |
| 15′ Stretch |
FRIDAY
| FRIDAY |
| DELOAD |
| 1. GYMNASTICS |
| PRACTICE FREE HANDSTAND HOLD FOR AT LEAST 10′ |
| Perform as follows: 3x attempts then 20″ Hollow Hold |
| B. CONDITIONING |
| EVERY 6′ FOR 4 SETS |
| (Alt between A and B, 2x each) |
| A. 3 ROUNDS |
| 5-7x Bar Muscle Ups |
| 7x Power Snatches@ 50-45kg |
| B. 3 ROUNDS |
| 7x Strict HSPU |
| 12x Box Jump Overs @60cm |
| COMMENTS |
| Pick rep scheme the you can easily complete in around 3′ |
| SCALING: |
| 2. ENDURANCE |
| AAB |
| 7 SETS |
| 50″ AAB@ easy |
| 30″ AAB@ moderate |
| 10″ AAB@ fast |
| Rest: 90″ |
| 4. COOL DOWN |
| 15′ AAB@ easy pace |
| 15′ Stretch |
SATURDAY
| SATURDAY |
| TOTAL REST |
| OR |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub dowolna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
WEEK 6 (6-12/12/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED SEATED BOX JUMP |
| 4x 6 @Barbell Back Rack – Max 30kg |
| – REST AS NEEDED |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 2x Muscle Snatch +2x OHS + 2x Strict Snatch Balance + 2x Snatch Balance @30-50kg |
| * 3” Pause at the bottom for every OHS & Snatch Balance |
| MUSCLE SNATCH https://www.youtube.com/watch?v=_TeeTPzAvTk |
| STRICT SNATCH BALANCE https://www.youtube.com/watch?v=pFOVHIpU9Ro |
| OHS https://www.youtube.com/watch?v=P0EFHA-tVvg |
| SNATCH BLANCE https://www.youtube.com/watch?v=cf7OK8lXRLU |
| B. OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1x 5 @70% 1RM S |
| 2x 5 @75% 1RM S |
| – ODPOCZYWAJ NIE KRÓCEJ NIŻ 90s |
| C. DEEP POWER SNATCH + HANG (BELOW KNEES) SQUAT SNATCH + SQUAT SNATCH |
| 1x 1+2+1 @65% |
| 2x 1+2+1 @71% |
| 5x 1+1+1 @77% |
| * Forma wykonania i szybkość w wejściu pod sztange jest priorytetem |
| * Wszystkie rwania powinny być wykonane jako Drop & Go |
| * Pozycja przyjęcia DEEP, to 1/2 przysiadu – 90 stopni |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| HANG BELOW KNEES SQUAT SNATCH https://www.youtube.com/watch?v=_pkF7OsmYCU |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 8 @63% |
| 1×8 @67% |
| 2×6 @71% |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| B. FRONT SQUAT |
| 1x 5 @67% |
| 1x 5 @73% |
| 1x 5 @75% |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| C. 3 SETS |
| 15-12-12x GHD Hips Extension @ With Barbell 15-30kg Back Rack |
| 15-12-12x DB Bent Over Reverse Fly @weight by feel |
| – ODPOCZYWAJ NAJKRÓCEJ 1 MIN |
| GHD HIPS EXTENSION https://www.youtube.com/watch?v=chGAB-BlMyw |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. EVERY 90” FOR 5 SETS |
| 2x Negative Strict Ring Muscle up |
| *Pracuj bardzo powoli i dokładnie |
| *Skup się na kontroli w momencie transferu |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. 4 SETS |
| 20x Banded Strict Pull ups (Use band even if you can do it without) |
| 8-12x Strict Rings Dips |
| *Be Strict and move vertical |
| – ODPOCZYWAJ NIE KRÓCEJ NIŻ 90s |
| C. BENCH PRESS |
| 1x 8@65% |
| 1x 8 @70% |
| 3x 6 @75% |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| D. 3 SETS |
| 15-12-9x DB Hammer Biceps Curls @RIR2 |
| 15-12-9x Banded/Cable Triceps Extension |
| – ODPOCZYWAJ NIE KRÓCEJ NIŻ 60s |
| 2. ENDURANCE |
| 5 SETS |
| IN 3′ WINDOW |
| 1000m AAB @fast/moderate pace |
| INTO |
| 10Cals Row @Max Effort |
| COOL DOWN |
| 5′ AAB @easy |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 20x Tuck ups |
| 20” Hollow Hold |
| 30x Flutter Kicks |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| FLUTTER KICKS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + JUMP UP |
| 4 SETS |
| 5x 1+1 @add barbell if possible |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + PUSH PRESS |
| 2x 3+3 @50% 1RM |
| 2x 2+2 @55-60% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. POWER CLEAN + PUSH JERK |
| 3x 2 DnG + 2 @65% |
| 32x 2 DnG + 1 @70-75% |
| 2x 1 DnG + 1 @75-80% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| PUSH JERK https://www.youtube.com/watch?v=FsMX69H3ZvM |
| 3. STRENGTH |
| A. PUSH PRESS |
| 2x 8 @67% |
| 1x 8 @70% |
| 1x 3@73 % |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 4x 6 @Ciężar z poprzedniego tygodnia |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 4 ROUNDS |
| 800m Row |
| 20x Snatch @35kg |
| COOL DOWN |
| 5′ AAB @Easy |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Banded Reverse Fly |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
THURSDAY
| THURSDAY |
| TAPER WEEK |
| ACTIVE REST |
| A. 45′ AAB/ RUN @Spokojne tempo |
| B. 30′ STRETCHING |
| OR TOTAL REST |
| *Jeśli czujesz się zmęczony |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. HANDSTAND WALK |
| Spędź 10-20min na praktyce chodzenia na rękach |
| PROGRESSION 1 https://www.instagram.com/p/CUkQKC7jfU_/ |
| PROGRESSION 2 https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. BUTTERFLY PULL UP & HSPU |
| 5 SETS |
| FOR TIME & QUALITY |
| 12-15x Ch2B Pull ups |
| 9-12x HSPU |
| – PRZERWA 90” |
| 2. ACCESSORIES |
| A. 4 SETS |
| 10x Banded Strict Ch2B Pull ups |
| – ODPOCZYWAJ NAJKRÓCEJ 60s |
| * Użyj taśmy, która pozwoli Ci wykonać 12 powtórzeń unbroken |
| B. 4 SETS |
| 9-15x Strict Dips |
| – ODPOCZYWAJ NAJKRÓCEJ 60s |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| 1000m @5km pace |
| REST 1’30” |
| 1000m @5km pace |
| REST 2′ |
| 1000m @5km pace |
| REST 2’30” |
| 500m @1-2km pace |
| REST 1′ |
| 500m @1-2km pace |
| COOL DOWN |
| 5′ AAB @easy |
| 10′ STRETCHING |
SATURDAY
| SATURDAY |
| 1. WEIGHTLIFTING |
| A. SQUAT CLEAN |
| 3x 3 DnG @50% 1RM |
| 2x 2 DnG @60% 1RM |
| 5x 1 @70% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| – SKUPIENIE NA TECHNICE |
| B. CLEAN PULL |
| 3x 5 @90% 1RM C&J |
| CLEAN PULL https://www.youtube.com/watch?v=q-4Cjgszr-s |
| – ODPOCZYWAJ NAJKRÓCEJ 90” |
| 2. CONDITIONING |
| A. FOR TIME |
| 3 ROUNDS |
| 15x Snatch @40kg |
| 20/16Cals AAB |
| B. FOR TIME |
| 6 ROUNDS |
| 10x Shoulder to OH @50kg (Push press or Push Jerk) |
| 10-12…-18x Alt. Pistols Squat |
| C. FOR TIME |
| AMRAP 6′ |
| 9x Toes to bar |
| 9x Wall Ball Shot @9kg |
| 36x Double unders |
| – ODPOCZYWAJ TAK DŁUGO JAK POTRZEBUJESZ MIĘDZY BLOKAMI |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| 3-4 SETS |
| 10x Barbell Z-Press @Weight by feel (TEMPO 3010) |
| 10x Barbell Single Leg Deadlift @30-40kg (tempo 4010) |
| – ODPOCZYWAJ 60-90s |
| Z-PRESS https://www.youtube.com/watch?v=JF-wwTHNOEI |
| SINGLE LEG DEADLIFT https://www.youtube.com/watch?v=AMp8yYeWwmo |
WEEK 5 (29/11-5/12/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| SEATED BOX JUMP https://www.youtube.com/watch?v=6avKfQHsP1M |
| 4×6 @ Bez ciężaru, staraj się zbudować jak najwyższą wysokość na 6 wskoków |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. 3 SETS (TECHNIQUE WARM UP) |
| 2x Muscle Snatch +2x OHS + 2x Strict Snatch Balance + 2x Snatch Balance @30-50kg |
| * 5-10′ Pauzy w siadzie przy ostatnim powtórzeniu |
| MUSCLE SNATCH https://www.youtube.com/watch?v=_TeeTPzAvTk |
| STRICT SNATCH BALANCE https://www.youtube.com/watch?v=pFOVHIpU9Ro |
| SNATCH BALANCE https://www.youtube.com/watch?v=cf7OK8lXRLU |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. OHS (FOR BEST QUALITY & FULL RANGE OF MOTION) |
| 1×8 @55% 1RM S |
| 1×6 @60% |
| 1x 6 @65% |
| – ODPOCZYWAJ NAJKRÓCEJ 90s |
| C. DEEP POWER SNATCH + SQUAT SNATCH |
| 1x 2+2 @55-60% |
| 2x 1+2 @65-70% |
| 3x 1+1 @75-80% |
| * Forma wykonania i szybkość w wejściu pod sztange jest priorytetem |
| * 3s Pauzy w pozycji przyjęcia przy SQUAT SNATCH |
| * Wszystkie rwania powinny być wykonane jako Drop & Go |
| * Pozycja przyjęcia DEEP, to 1/2 przysiadu – 90 stopni |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 10 @61% |
| 1×8 @65% |
| 2×8 @67% |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| B. FRONT SQUAT |
| 1x 5 @67% |
| 2x 5 @73% |
| – ODPOCZYWAJ NAJKRÓCEJ 2 MIN |
| C. 3 SETS |
| 15x GHD Hips Extension @ With Barbell 20-30kg Back Rack |
| 15x DB Bent Over Reverse Fly @weight by feel |
| – ODPOCZYWAJ NAJKRÓCEJ 1 MIN |
| GHD HIPS EXTENSION https://www.youtube.com/watch?v=chGAB-BlMyw |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. 5 SETS |
| 2x Negative Strict Ring Muscle up |
| *Pracuj bardzo powoli i dokładnie |
| *Skup się na kontroli w momencie transferu |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| B. 3 SETS |
| 20x Banded Strict Pull ups (Use band even if you can do it without) |
| 8-12x Strict Rings Dips |
| *Pracuj siłowo i poruszaj się w pionie |
| – ODPOCZYWAJ NAJKRÓCEJ 60s |
| C. BENCH PRESS |
| 1x 10 @61% |
| 1x 8 @65% |
| 1x 8 @67% |
| 1x 6 @73% |
| – ODPOCZYWAJ NAJKRÓCEJ 2min |
| D. 3 SETS |
| 15x DB Biceps Curls |
| 15x Lying Triceps Extension |
| – ODPOCZYWAJ NAJKRÓCEJ 60s |
| LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
| 2. ENDURANCE |
| 6-8 SETS |
| FOR TIME |
| 10Cals AAB @średnie tempo |
| 200m Row @średnie – szybkie tempo |
| 10Cals AAB @szybkie tempo |
| – ODPOCZYWAJ 90s |
| COOL DOWN |
| 5′ AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 15x V-ups |
| 20” Hollow Hold |
| 30x Flutter Kicks |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| FLUTTER KICKS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + BOX JUMP https://www.youtube.com/watch?v=WjXBRVYWIfs |
| 4 SETS |
| 5x 1+1 @add barbell if possible |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + THRUSTER |
| 2x 3+3 @50% 1RM |
| 2x 2+2 @55-60% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| MUSCLE CLEAN https://www.youtube.com/watch?v=hH3_xaEqo-o |
| B. SQUAT CLEAN + FRONT SQUAT + SPLIT JERK |
| 2x 3 DnG + 1 + 1 @65% |
| 2x 2 DnG + 1+ 1 @70-75% |
| 2x 1 + 1+ 1 @75-80% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| SQUAT CLEAN & SPLIT JERK https://www.youtube.com/watch?v=4_bcGujRmeg |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @63% |
| 1x 8 @67% |
| 2x 8 @70% |
| – ODPOCZYWAJ NAJKRÓCEJ 90s |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 1x 8 @Ciężar z poprzedniego tygodnia |
| 3×6 @Zwiększ ciężar wg uznania |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| – ODPOCZYWAJ NAJKRÓCEJ 90s |
| 4. CONDITIONING |
| AMRAP 15′ |
| 15Cals Row |
| 10/10x DB Snatch @22,5kg |
| 15m DB OH Walking Lunges (2×7,5m) *Zmiana ręki po 7,5m |
| COOL DOWN |
| 5′ AAB @Easy |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Banded Reverse Fly |
| 5x Jefferson Curls |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
THURSDAY
| THURSDAY |
| TAPER WEEK |
| ACTIVE REST |
| A. 45′ AAB/ RUN @Spokojne tempo |
| B. 30′ STRETCHING |
| OR TOTAL REST |
| *Jeśli czujesz się zmęczony |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. HANDSTAND WALK |
| Spędź 10-20min na praktyce chodzenia na rękach |
| PROGRESSION 1 https://www.instagram.com/p/CUkQKC7jfU_/ |
| PROGRESSION 2 https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. BUTTERFLY PULL UP & HSPU |
| EMOM 12-15′ |
| 1: 12-15x Ch2B Pull ups |
| 2: 9-12x HSPU |
| 3: REST |
| 2. ACCESSORIES |
| A. 3 SETS |
| 12x Banded Strict Ch2B Pull ups |
| – ODPOCZYWAJ NAJKRÓCEJ 60s |
| * Użyj taśmy, która pozwoli Ci wykonać 12 powtórzeń unbroken |
| B. 4 SETS |
| 9-15x Strict Dips |
| – ODPOCZYWAJ NAJKRÓCEJ 60s |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| 1000m @5km Pace |
| – REST 30” |
| 300m @1km Pace |
| – REST 1′ |
| 1000m @5km Pace |
| – REST 1′ |
| 250m @1km Pace |
| – REST 30” |
| 250m @1km Pace |
| – REST 1′ |
| 1000m @5km Pace |
| – REST 1’30” |
| 200m @1km Pace |
| – REST 45” |
| 200m @1km Pace |
| – REST 45” |
| 200m @1km Pace |
| COOL DOWN |
| 5′ AAB @easy |
| 10′ STRETCHING |
SATURDAY
| SATURDAY |
| 1. WEIGHTLIFTING |
| A. POWER SNATCH + HANG POWER SNATCH |
| 3x 1+3 DnG @50% 1RM |
| 2x 1+ 2 DnG @60% 1RM |
| 5x 1+1 @70% |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| SNATCH PULL https://www.youtube.com/watch?v=kOWnOsGEofk |
| B. SNATCH PULL |
| 3x 5 @95% 1RM S |
| SNATCH PULL https://www.youtube.com/watch?v=kOWnOsGEofk |
| 2. CONDITIONING |
| A. FOR TIME |
| 3 ROUNDS |
| 11x Toes To bar |
| 9-7-5x Squat Clean |
| B. FOR TIME |
| 5 ROUNDS |
| 9x Shoulder To OH (Push Jerk/ Push Press) @50kg |
| 18x Alt. Pistols Squat |
| C. FOR TIME |
| 3 ROUNDS |
| 11x Toes to bar |
| 22x Box Jump |
| *ODPOCZYWAJ 3-5min MIĘDZY BLOKAMI |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| 3-4 SETS |
| 10x DB Z-Press @Ciężar wg uznania (TEMPO 3010) |
| 10x Barbell Single Leg Deadlift @30-40kg (tempo 4010) |
| – REST 60-90” |
| Z-PRESS https://www.youtube.com/watch?v=JF-wwTHNOEI |
| SINGLE LEG DEADLIFT https://www.youtube.com/watch?v=AMp8yYeWwmo |
WEEK 4
(22-28/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| WEIGHTED SEATED BOX JUMP |
| 3x 8 @Barbell 15kg (back rack) |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| SEATED BOX JUMP https://www.youtube.com/watch?v=6avKfQHsP1M |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. STRICT SNATCH BALANCE |
| 1x 10 @30% |
| 2x 8 @35-40% |
| * 10-20” Pauzy w siadzie przy ostatnim powtórzeniu |
| STRICT SNATCH BALANCE https://www.youtube.com/watch?v=pFOVHIpU9Ro |
| – REST AS NEDED BETWEEN SETS |
| B. 3 SETS |
| 2x (1x Snatch Push Press + 1x OHS + 1x Snatch Drop) @weight by feel |
| * Forma wykonania i szybkość w wejściu pod sztange jest priorytetem |
| – REST AS NEEDED |
| SNATCH PUSH PRESS https://www.youtube.com/watch?v=edttlbSN7GM |
| OHS https://www.youtube.com/watch?v=P0EFHA-tVvg |
| SNATCH DROP https://www.youtube.com/watch?v=PKOCVR1qny4 |
| C. 4 SETS |
| 1x Power Snatch + 1x Deep Power Snatch + 1x Snatch Balance |
| @50-60-70-75% 1RM S |
| * Forma wykonania i szybkość w wejściu pod sztange jest priorytetem |
| * 3s Pauzy w pozycji przyjęcia przy DEEP POWER SNATCH |
| * Power Snatch + DPS powinny być zrobione w formie Drop & Go |
| – REST AS NEEDED |
| SNATCH BALANCE https://www.youtube.com/watch?v=cf7OK8lXRLU |
| D. SQUAT SNATCH |
| 1x 3 DnG @70% |
| 1x 2 DnG @75% |
| 2x 1 @80-85% |
| * Forma wykonania i szybkość w wejściu pod sztange jest priorytetem |
| * 3s Pauzy w pozycji przyjęcia przy każdym ostatnim powtórzeniu |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 8 @63% |
| 1×6 @73% |
| 2×6 @80% |
| – REST AT LEAST 2′ ’ |
| B. FRONT SQUAT |
| 1x 5 @65% |
| 2x 5 @70% |
| – REST AT LEAST 90” |
| C. 3 SETS |
| 15x GHD Hips Extension |
| 10x Copenhagen Adduction (L/R) |
| – REST AT LEAST 60s |
| GHD HIPS EXTENSION https://www.youtube.com/watch?v=chGAB-BlMyw |
| COPENHAGEN ADDUCTION. https://www.youtube.com/watch?v=n1-7OvCfKhk |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. 4-5 SETS |
| 3x Reverse/Negative Strict Ring Muscle up |
| – REST AS NEEDED |
| B. 3 SETS |
| 20x Banded Strict Pull ups (Use band even if you can do it without) |
| *Pracuj siłowo, nie używaj biodra i nóg, poruszaj się w pionie |
| – REST 1-2′ |
| C. 3 SETS |
| 12x Strict Rings Dips |
| *Pracuj siłowo i poruszaj się w pionie |
| – REST 1-2′ |
| C. BENCH PRESS |
| 1x 10 @55% |
| 1x 8 @63% |
| 1x 8 @67% |
| 1x 8 @71% |
| – REST AT LEAST 2′ |
| D. 3 SETS |
| 15x DB Biceps Curls |
| 15x Banded/Cable Triceps Extension |
| – REST AT LEAST 60” |
| 2. ENDURANCE |
| A. EVERY 1’30” FOR 10 SETS |
| 250m Row |
| B. EMOM 8′ |
| 10Cals AAB @FAST! |
| COOL DOWN |
| 5′ AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 15x V-ups |
| 15x Tuck Ups |
| – REST AS NEEDED |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| TUCK UPS https://www.youtube.com/watch?v=xbeCjCIE8yM |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + JUMP UP |
| 4 SETS |
| 5x 1+1 @add barbell if possible |
| – REST AS NEDED BETWEEN SETS |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. MUSCLE CLEAN + THRUSTER |
| 2x 3+3 @50% 1RM |
| 2x 2+2 @55-60% |
| – REST AS NEDED BETWEEN SETS |
| MUSCLE CLEAN https://www.youtube.com/watch?v=hH3_xaEqo-o |
| B. SQUAT CLEAN + SPLIT JERK |
| 2x 3 DnG + 1 @65% |
| 2x 2 DnG + 1 @70-75% |
| 2x 1 DnG + 1 @75-80% |
| – REST AS NEDED BETWEEN SETS |
| CLEAN & JERK https://www.youtube.com/watch?v=4_bcGujRmeg |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @63% |
| 2x 8 @67% |
| 1x 8 @70% |
| – Odpoczywaj około 2 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 3x 8 @90% of Max weight from last week |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 5 ROUNDS |
| 90x Double unders |
| 30m Barbell Back Rack Waling Lunges @35kg |
| COOL DOWN |
| 5′ AAB @Easy |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Banded Reverse Fly |
| 5x Jefferson Curls |
| – REST AS NEEDED |
| JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
THURSDAY
| THURSDAY |
| TAPER WEEK |
| ACTIVE REST |
| A. 45′ AAB/ RUN @Spokojne tempo |
| B. 30′ STRETCHING |
| OR TOTAL REST |
| *Jeśli czujesz się zmęczony |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. HANDSTAND WALK |
| Spędź 10-15 min na praktyce chodzenia na rękach |
| PROGRESSION 1 https://www.instagram.com/p/CUkQKC7jfU_/ |
| PROGRESSION 2 https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. BUTTERFLY PULL UP & HSPU |
| EMOM 10′ |
| 1: 12-15x Ch2B Pull ups |
| 2: 9-12x HSPU |
| 2. ACCESSORIES |
| A. HORIZONTAL RINGS ROW |
| 4x 8 |
| – REST AT LEAST 60” |
| HORIZONTAL RINGS ROW https://www.youtube.com/watch?v=fbJFW0W_szg |
| B. STRICT DIPS |
| 3x 10-15 |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| A. ROZGRZEWKA |
| A1. 2 SETS |
| 10x Tylko nogi |
| 10x Tylko ręce |
| 10x Tylko plecy i nogi |
| 10x Pełne pociągnięcie |
| A2. 2min Row @śrrednie tempo |
| – skup się na technice i oddechu |
| https://www.youtube.com/watch?v=zQ82RYIFLN8&t=245s |
| B. WOROUT |
| 1000m @5km Pace |
| – REST 30” |
| 250m @1km Pace |
| – REST 1′ |
| 1000m @5km Pace |
| – REST 30” |
| 200m @1km Pace |
| – REST 30” |
| 200m @1km Pace |
| – REST 1′ |
| 1000m @5km Pace |
| – REST 30” |
| 150m @1km Pace |
| – REST 30” |
| 150m @1km Pace |
| – REST 30” |
| 150m @1km Pace |
| COOL DOWN |
| 5′ AAB @easy |
| 10′ STRETCHING |
SATURDAY
| SATURDAY |
| 1. WEIGHTLIFTING |
| A. POWER SNATCH |
| 3x 3 DnG @50% 1RM |
| 2x 2 DnG @60% 1RM |
| 5x 1 @70% |
| – REST AS NEEDED BETWEEN SETS |
| – THIS PART IS FOR TECHNIQUE PRACTICE |
| POWER SNATCH https://www.youtube.com/watch?v=_KFe3KpzX58 |
| B. SNATCH PULL |
| 3x 5 @90% 1RM S |
| – REST AS NEEDED |
| SNATCH PULL https://www.youtube.com/watch?v=kOWnOsGEofk |
| 2. CONDITIONING |
| A. AMRAP 6′ |
| 2-3-4-5-6…x |
| Clean & Jerk @60-50kg |
| 4-6-8-10….x |
| Alt. Pistols Squat |
| B. FOR TIME |
| 5 -3-1 |
| Wall Walk |
| 75x Double unders (After every set) |
| – REST AS NEEDED BETWEEN BLOCKS |
| COOL DOWN |
| 5′ AAB @easy |
| 3. ACCESSORIES. |
| A. 3 SETS |
| 10x Barbell Z-Press @Weight by feel (TEMPO 3010) |
| 10x Barbell Single Leg Deadlift @30-40kg (TEMPO 4010) |
| – REST 60-90” |
| B. 3 SETS |
| 30-40s D-Ball/ Sandbag Bear Hug Hold @50-60kg |
| 30s Side Plank (L/R) |
| – REST 60s |
| w |
| SIDE PLANK https://www.youtube.com/watch?v=9eqZdI5RiMo |
WEEK 3 TAPERING
(15-21/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| TAPER WEEK |
| 1. SPORT SPECIFIC WEIGHTLIFTING |
| A. 3 SETS (LAST PART OF 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% |
| *Skup się na wydajności przy pracy Touch and Go |
| B. EVERY 2′ FOR 4 SETS |
| 1x Squat Clean & Jerk@ 80% |
| C. FOR TIME |
| 18Cal Row |
| 7x DnG Squat Clean & Jerks@ 60% |
| 18Cals Row |
| 5x DnG Squat Clean & Jerks@ 70% |
| 18Cal Row |
| 3x DnG Squat Clean & Jerks@ 75-80% |
| * Staraj się by przerwa między powtórzeniami nie była dłuższa niż 10-15s |
| * Celem jest wydajna i techniczna praca, staraj się jak najmniej skakać, wszystko ma być w miejscu z pełna kontrolą |
| 2. STRENGTH |
| DEADLIFTS |
| EVERY 2’30” FOR 3 SETS |
| 3x Deadlift @ 80% 1RM |
| 3. CONDITIONING |
| A. FOR TIME (Podziel wg uznania, tak by wykonać tą część jak najszybciej) |
| 10x Wall Walk |
| 60x Box Jumps@ 60cm |
| 60x Alt. Dbell Snatches@ 22,5kg |
| B. FOR TIME and quality |
| 10-8-6-4-2 |
| HSPU |
| 10x T2B After each round |
| *Pracuj unbroken tak długo jak to możliwe |
| *Staraj się jak najszybciej przechodzić między ćwiczeniami – szybka tranzycja |
| COOL DOWN |
| 10′ AAB@ easy pace |
| 10-15′ STRETCHING |
TUESDAY
| TUESDAY |
| TAPER WEEK |
| 1. GYMNASTICS |
| A. PRACTICE FREE HANDSTAND HOLD FOR AT LEAST 10′ |
| B. FOR TIME & QUALITY |
| 5 ROUNDS |
| 9x Ch2B Pull ups |
| 7x Dbell Squats@ 2x 22,5kg |
| DB FRONT SQUAT https://www.youtube.com/watch?v=xWB-RyWZtAc |
| 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” |
| https://www.youtube.com/watch?v=zQ82RYIFLN8 |
| 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 |
| *Pracuj w średnim tempie, około 75% HR MAX |
| 15′ AMRAP |
| 20x Burpees Over Bar (facing) |
| 20Cal Row |
| COOL DOWN |
| 10′ AAB@ easy pace |
| 3. CORE STRENGTH |
| 3 SETS |
| 15x V-Ups (slow eccentrics) |
| 15x Side Plank Hip Lifts (stright arm, each side) |
| – ODPOCZYWAJ TYLE ILE POTRZEBUJESZ |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| SIDE PLANK https://www.youtube.com/watch?v=9eqZdI5RiMo |
WEDNESDAY
| WEDNESDAY |
| TAPER WEEK |
| 1. WEIGHTLIFTING TECHNIQUE |
| A. EVERY 2′ FOR 3 SETS |
| 3x (1x Muscle Snatch + 1x Snatch Drop + 1x Sots Press_@ 35/40/45% |
| MUSCLE SNATCH https://www.youtube.com/watch?v=_TeeTPzAvTk |
| SNATCH DROP https://www.youtube.com/watch?v=PKOCVR1qny4 |
| SOTS PRESS https://www.youtube.com/watch?v=bP3CAcPidXY |
| B. EVERY 2′ FOR 5 SETS |
| 1x Power Snatch + 1x Snatch Balance + 1x Squat Snatch@ |
| *Zacznij od 60% i buduj ciężar maksymalnie do 80% |
| C. FOR TIME AND QUALITY |
| 9x Squat Snatches@ 45-50kg |
| 15x Toes to bar |
| 7x Squat Snatches@ 55-60kg |
| 15x Toes to bar |
| 5x Squat Snatches@ 65-70kg |
| 15x Toes to bar |
| 2. CONDITIONING |
| FOR TIME |
| 90-70-50-30 |
| Double Unders |
| *10x Thruster @40kg, after every round |
| 2. COOL DOWN |
| 10′ AAB@ easy pace |
THURSDAY
| THURSDAY |
| TAPER WEEK |
| ACTIVE REST |
| A. 45′ AAB/ RUN @Spokojne tempo |
| B. 30′ STRETCHING |
| OR TOTAL REST |
| *Jeśli czujesz się zmęczony |
FRIDAY
| FRIDAY |
| TAPER WEEK |
| TOTAL REST |
SATURDAY
| SATURDAY |
| 1. SKILL PRACITCE CONDITIONING |
| A. EMOM 8-10′ |
| 1: 8-16x Alt. Pistols Squat |
| 2: 12-16x Toes To Bar |
| PISTOLS SQUAT https://www.youtube.com/watch?v=kIK7i76zJKM |
| TOES TO BAR https://www.youtube.com/watch?v=K7zcShH-s0M |
| – Odpoczywaj 4 minuty przed B |
| B. EMOM 8-10′ |
| 1: 12-16x HSPU |
| 2: 30” Max Double unders |
| HSPU https://www.youtube.com/watch?v=3a7I5pddsZI |
| *NAGRAJ VIDEO Z HSPU DO ANALIZY |
| 2. CONDITIONING |
| FOR TIME |
| 4 ROUNDS |
| 2x Rope Climb |
| 6x D-Ball/ Sandbag Ground to Over the Shoulder @50-60kg |
| 16Cals AAB |
| COOL DOWN |
| 5′ AAB @easy |
| 10′ STRETCHING |
| 3. ACCESSORIES. |
| A. 3 SETS |
| 10x DB Z-Press @Cieżar wg uznania + TEMPO 3010 (3s opuszczania) |
| 10x DKB Single Leg Deadlift (L/R) @ciężar wg uznania (TEMPO 3010) |
| – Odpoczywaj nie krócej niż 60s między seriami |
| Z – PRESS https://www.youtube.com/watch?v=JF-wwTHNOEI |
| DKB SINGLE LEG DEADLIFT https://www.youtube.com/watch?v=AMp8yYeWwmo |
| B. 3 SETS |
| 30-40s D-Ball/ Sandbag Bear Hug Hold @50-60kg |
| 30s Side Plank (L/R) |
| – Odpoczywaj 60s między seriami |
| BEAR HUG HOLD https://www.youtube.com/watch?v=9jn4T3CQPkU |
| SIDE PLANK https://www.youtube.com/watch?v=9eqZdI5RiMo |
WEEK 2 (8-14/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| SEATED BOX JUMP |
| 4x 7 @Max Height from last week |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. STRICT SNATCH BALANCE |
| 1x 10 @30% 1RM S |
| 2x 8 @35-40% 1RM S |
| * 10-20” Pause at the bottom after last rep |
| STRICT SNATCH BALANCE https://www.youtube.com/watch?v=pFOVHIpU9Ro |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| B. SNATCH DROP |
| 3x 5 @Weight by feel |
| * Forma wykonania i szybkośc sa w tym ćwiczeniu priorytetem |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| C. DEEP POWER SNATCH |
| 1x 3 DnG @55% |
| 2x 3 DnG @65% |
| *DEEP = 1/2 Squat |
| * Forma wykonania i szybkośc sa w tym ćwiczeniu priorytetem |
| * Pauza 3s w pozycji przyjęcia w każdym powtórzeniu |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| D. SQUAT SNATCH |
| 1x 3 DnG @70% |
| 2x 3 DnG @75-80% |
| * Forma wykonania i szybkośc sa w tym ćwiczeniu priorytetem |
| * Pauza 3s w pozycji przyjęcia w każdym powtórzeniu |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 10 @57% |
| 1x 8 @67% |
| 1×6 @71% |
| – Odpoczywaj minimum 90s |
| BACK SQUAT https://www.youtube.com/watch?v=bvGWCvS4lmc |
| B. FRONT SQUAT |
| 1x 5 @60% |
| 2x 5 @70% |
| – Odpoczywaj minimum 90s |
| FRONT SQUAT https://www.youtube.com/watch?v=iF7POKCUTVI |
| C. 3 SETS |
| 15x GHD Hips Extension |
| 10x Copenhagen Adduction (L/R) |
| – Odpoczywaj nie krócej niż 60s |
| GHD HIPS EXTENSION https://www.youtube.com/watch?v=chGAB-BlMyw |
| COPENHAGEN ADDUCTION. https://www.youtube.com/watch?v=n1-7OvCfKhk |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| STRICT RING MUSCLE UP: https://www.youtube.com/watch?v=YLlJVzVNsmA |
| A. 4-5 SETS |
| 3x Reverse/Negative Strict Ring Muscle up |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| B. 4 SETS |
| 15x Banded Strict Pull ups |
| *Unikaj ruchu bioder, pracuj siłowo |
| *Użyj taśmy, która pozwoli Ci wykonać 15 powtórzeń unbroken |
| – Odpoczywaj nie krócej niż 60s między seriami |
| C. 3 SETS |
| 10x Strict Rings Dips |
| * Dołóż negatywne powtórzenia (opuszczanie z wyprostu) jeśli to konieczne |
| – Odpoczywaj nie krócej niż 60s między seriani |
| RINGS DIPS https://www.youtube.com/watch?v=8bIDVB2NMzw |
| C. BENCH PRESS |
| 1x 10 @50% |
| 1x 10 @55% |
| 1x 10 @60% |
| 1x 10 @63-65% |
| – Odpoczywaj nie krócej niż 90s między seriami |
| D. 3 SETS |
| 15x DB Biceps Curls |
| 15x Banded/Cable Triceps Extension |
| – Odpoczywaj nie krócej niż 60s między seriami |
| 2. ENDURANCE |
| EVERY 2′ FOR 8-10 SETS |
| 200m Row |
| INTO |
| 10Cals AAB |
| COOL DOWN |
| 5′ AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 15x V-ups |
| 20” Hollow Hold |
| 30x Vertical Scissors |
| – Odpoczywaj tak długo jak potrzebujesz między seriami |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| VERTICAL SCISSORS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| BOX JUMP |
| 4x 6 @90-100cm |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| DEEP POWER CLEAN: https://www.youtube.com/watch?v=a3GleuPKasM |
| A. DEEP POWER CLEAN |
| 2x 3 DnG @70% |
| 2x 2 DnG @75% |
| 2-3x 1 @75-80% |
| – Pauza 2s w pozycji przyjęcia |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| B. FRONT SQUAT + SPLIT JERK |
| 1x 3+3 @70% |
| 2x 2+2 @75% |
| 2x 1+1 @80% |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| FRONT SQUAT https://www.youtube.com/watch?v=iF7POKCUTVI |
| SPLIT JERK https://www.youtube.com/watch?v=G20-UC0HDlw |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @60% |
| 2x 8 @63% |
| 1x 8 @67% |
| – Odpoczywaj około 2 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 3x 8 @Max weight for 8 good quality reps, be strict! |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 25Cals AAB |
| INTO |
| 3 ROUNDS |
| 9x Devil Press @2x 15-20kg |
| 7x Hang Power Clean @ 60-80kg |
| INTO (AFTER 3 ROUNDS) |
| INTO |
| 15Cals AAB |
| COOL DOWN |
| 5′ AAB @Easy |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Banded Reverse Fly |
| 5x Jefferson Curls |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. HANDSTAND WALK |
| Spędź 10-15 min na praktyce chodzenia na rękach |
| PROGRESSION 1 https://www.instagram.com/p/CUkQKC7jfU_/ |
| PROGRESSION 2 https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. BUTTERFLY PULL UP |
| 4x 10-15 |
| – Odpoczywaj między seriami tyle ile potrzebujesz |
| – Celem jest technika i wydajność – pracuj biodrem |
| – Nagraj wideo do analizy |
| 2. ACCESSORIES |
| A. 3 SETS |
| 12x Banded Strict Ch2B Pull ups |
| – Odpoczywaj nie krócej niż 60s między seriami |
| – Nagraj wideo do analizy |
| B. 3 SETS |
| 10-15x Strict Dips |
| – Odpoczywaj nie krócej niż 60s między seriami |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| A. ROZGRZEWKA |
| A1. 2 SETS |
| 10x Tylko nogi |
| 10x Tylko ręce |
| 10x Tylko plecy i nogi |
| 10x Pełne pociągnięcie |
| A2. 2min Row @śrrednie tempo |
| – skup się na technice i oddechu |
| https://www.youtube.com/watch?v=zQ82RYIFLN8&t=245s |
| B. WORKOUT |
| 2000m Row @5km Pace (dumper 5-6) |
| – REST 2′ |
| INTO |
| 3 ROUNDS |
| 500m @<2km Pace (Dumper 5-7) |
| – REST 60” |
| COOL DOWN |
| 5′ AAB @easy |
| 10′ STRETCHING |
SATURDAY
| SATURDAY |
| 1. SKILL PRACITCE CONDITIONING |
| A. EMOM 8-10′ |
| 1: 8-16x Alt. Pistols Squat |
| 2: 12-16x Toes To Bar |
| PISTOLS SQUAT https://www.youtube.com/watch?v=kIK7i76zJKM |
| TOES TO BAR https://www.youtube.com/watch?v=K7zcShH-s0M |
| – Odpoczywaj 4 minuty przed B |
| B. EMOM 8-10′ |
| 1: 12-16x HSPU |
| 2: 30” Max Double unders |
| HSPU https://www.youtube.com/watch?v=3a7I5pddsZI |
| *NAGRAJ VIDEO Z HSPU DO ANALIZY |
| 2. CONDITIONING |
| FOR TIME |
| 4 ROUNDS |
| 2x Rope Climb |
| 6x D-Ball/ Sandbag Ground to Over the Shoulder @50-60kg |
| 16Cals AAB |
| COOL DOWN |
| 5′ AAB @easy |
| 10′ STRETCHING |
| 3. ACCESSORIES. |
| A. 3 SETS |
| 10x DB Z-Press @Cieżar wg uznania + TEMPO 3010 (3s opuszczania) |
| 10x DKB Single Leg Deadlift (L/R) @ciężar wg uznania (TEMPO 3010) |
| – Odpoczywaj nie krócej niż 60s między seriami |
| Z – PRESS https://www.youtube.com/watch?v=JF-wwTHNOEI |
| DKB SINGLE LEG DEADLIFT https://www.youtube.com/watch?v=AMp8yYeWwmo |
| B. 3 SETS |
| 30-40s D-Ball/ Sandbag Bear Hug Hold @50-60kg |
| 30s Side Plank (L/R) |
| – Odpoczywaj 60s między seriami |
| BEAR HUG HOLD https://www.youtube.com/watch?v=9jn4T3CQPkU |
| SIDE PLANK https://www.youtube.com/watch?v=9eqZdI5RiMo |
WEEK 1 (1-7/11/2021)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
MONDAY
| MONDAY |
| 1. PLYOMETRICS |
| SEATED BOX JUMP |
| 3x 8 |
| – Odpoczywaj nie mniej niż 45s między seriami |
| – Zacznij od 60cm i buduj wysokość wg uznania |
| SEATED BOX JUMP https://www.youtube.com/watch?v=6avKfQHsP1M |
| 2. WEIGHTLIFTING |
| SNATCH TECHNIQUE |
| A. OVERHEAD SQUAT |
| 3x 8 OHS @30-50% 1RM Snatch (Use this part as warm up ) |
| 1x 5 OHS @60% |
| 1x 5 OHS @65% |
| 1x 5 OHS @70% |
| – Odpoczywaj nie krócej niż 60s między seriami |
| OHS https://www.youtube.com/watch?v=P0EFHA-tVvg |
| B. SQUAT SNATCH |
| 3x 3 DnG Squat Snatch @70% |
| 2x 1 Squat Snatch @75% |
| 3x 1 Squat Snatch @75-80% |
| – Odpoczywaj nie krócej niż 60s między seriami |
| 3. STRENGTH & ACCESORIES |
| A. BACK SQUAT |
| 1x 10 @55% 1RM |
| 1x 10 @61% 1RM |
| 2x 8 @67% 1RM |
| – Odpoczywaj nie krócej niż 90s między seriami |
| BACK SQUAT https://www.youtube.com/watch?v=bvGWCvS4lmc |
| B. FRONT SQUAT |
| 1x 5 @60% |
| 2×5 @65% |
| – Odpoczywaj nie krócej niż 90s między seriami |
| FRONT SQUAT https://www.youtube.com/watch?v=iF7POKCUTVI |
| C. 3 SETS |
| 15x GHD Hips Extension |
| 10x Copenhagen Adduction (L/R) |
| – Odpoczywaj nie krócej niż 60s |
| GHD HIPS EXTENSION https://www.youtube.com/watch?v=chGAB-BlMyw |
| COPENHAGEN ADDUCTION. https://www.youtube.com/watch?v=n1-7OvCfKhk |
TUESDAY
| TUESDAY |
| 1. GYMNASTICS |
| A. ACCUMULATE |
| 10x Reverse/Negative Strict Ring Muscle up |
| B. 3 SETS |
| 15x Banded Strict Pull ups |
| *Unikaj ruchu bioder, pracuj siłowo |
| *Użyj taśmy, która pozwoli Ci wykonać 15 powtórzeń unbroken |
| – Odpoczywaj nie krócej niż 60s między seriami |
| C. 3 SETS |
| 8-10x Strict Rings Dips |
| – Odpoczywaj nie krócej niż 60s między seriani |
| RINGS DIPS https://www.youtube.com/watch?v=8bIDVB2NMzw |
| C. BENCH PRESS |
| 1x 10 @50% |
| 1x 10 @55% |
| 2x 10 @60% |
| – Odpoczywaj nie krócej niż 90s między seriami |
| BENCH PRESS https://www.youtube.com/watch?v=L9mOUto3VFM |
| D. 3 SETS |
| 15x DB Zotman Curls @Ciężar wg uznania |
| 15x Lying Triceps Extension @Ciężar wg uznania |
| – Odpoczywaj nie krócej niż 60s między seriami |
| ZOTMAN CURLS https://www.youtube.com/watch?v=QV4hnP4CjBA |
| LYING TRICEPS EXTENSION https://www.youtube.com/watch?v=hylm_IRCBjo |
| 2. ENDURANCE |
| EVERY 90” FOR 12 SETS |
| 300m Row |
| * Staraj się skończyć każdą rundę w 60s *Zejdź do 250m jeśli to konieczne |
| COOL DOWN |
| 5′ AAB |
| 3. CORE (OPTIONAL) |
| 3 SETS |
| 10x V-ups |
| 20” Hollow Hold |
| 30x Vertical Scissors |
| – Odpoczywaj tak długo jak potrzebujesz między seriami |
| V-UPS https://www.youtube.com/watch?v=T9qtNq9A4Ho |
| HOLLOW HOLD https://www.youtube.com/watch?v=hyaSa306mxQ |
| VERTICAL SCISSORS https://www.youtube.com/watch?v=miwY5yLw84Q |
WEDNESDAY
| WEDNESDAY |
| 1. PLYOMETRICS |
| KNEES JUMP + BOX JUMP |
| 4 SETS |
| 4x 1+1 |
| – Odpoczywaj nie mniej niż 45s między seriami |
| KNEES JUMP TO BOX JUMP https://www.youtube.com/watch?v=WjXBRVYWIfs |
| 2. WEIGHTLIFTING |
| CLEAN & JERK |
| A. SQUAT CLEAN |
| 3x 3 DnG Squat Clean @70% |
| 2x 1 Squat Clean @75% |
| 3x 1 Squat Clean @75-80% |
| – Odpoczywaj nie krócej niż 60s między seriai |
| SQUAT CLEAN https://www.youtube.com/watch?v=i_n3fZSIODc |
| B. SPLIT JERK |
| 2x 3 Split Jerk @70% |
| 3x 1 Split Jerk @75% |
| 1x 1 Split Jerk @80% |
| – Odpoczywaj nie krócej niż 60s między seriai |
| SPLIT JERK https://www.youtube.com/watch?v=G20-UC0HDlw |
| 3. STRENGTH |
| A. PUSH PRESS |
| 1x 10 @57% |
| 1x 10 @60% |
| 2x 8 @63% |
| – Odpoczywaj około 2 min |
| PUSH PRESS https://www.youtube.com/watch?v=mKZo0w_LyCQ |
| B. MILITARY PRESS |
| 3x 10 @Weight By Feel |
| – Odpoczywaj około 2 min |
| MILITARY PRESS https://www.youtube.com/watch?v=SrcLUGGuxYU |
| 4. CONDITIONING |
| FOR TIME |
| 4 ROUNDS |
| 20Cals AAB |
| 10x Power Clean @60-75kg |
| COOL DOWN |
| 5′ AAB @Easy |
| 5. ACCESSORIES |
| 3 SETS |
| 15x Banded Face Pulls |
| 5x Jefferson Curls |
| – Odpoczywaj tyle ile potrzebujesz między seriami |
| JEFFERSON CURL https://www.youtube.com/watch?v=BftRV3Ze1Mk |
THURSDAY
| THURSDAY |
| ACTIVE RESTORATION DAY |
| 1. ENDURANCE |
| 40-60′ Pływanie @spokojne tempo |
| *Lub jakakolwiek inna aktywność, jak bieganie, długi space, rower itd. |
| 2. MOBILITY/ STRETCHING |
| 20-30′ |
FRIDAY
| FRIDAY |
| 1. GYMNASTICS |
| A. HANDSTAND WALK |
| Spędź 10-15 min na praktyce chodzenia na rękach |
| PROGRESSION 1 https://www.instagram.com/p/CUkQKC7jfU_/ |
| PROGRESSION 2 https://www.instagram.com/p/CVIaQU0jQWC/ |
| B. BUTTERFLY PULL UP |
| 4x 10-15 |
| – Odpoczywaj między seriami tyle ile potrzebujesz |
| – Celem jest technika i wydajność – pracuj biodrem |
| 2. ACCESSORIES |
| A. 4 SETS |
| 10x Banded Strict Ch2B Pull ups |
| – REST AT LEAST 60” |
| B. 3 SETS |
| 10-15x Strict Dips |
| – REST AT LEAST 60” |
| STRICT DIPS https://www.youtube.com/watch?v=6phPrTOYJDc |
| 2. ENDURANCE |
| ROW |
| A. ROZGRZEWKA |
| A1. 2 sets of: |
| 10x Tylko nogi |
| 10x Tylko ręce |
| 10x Tylko plecy i nogi |
| 10x Pełne pociągnięcie |
| A2. 2min Row @śrrednie tempo |
| – skup się na technice i oddechu |
| https://www.youtube.com/watch?v=zQ82RYIFLN8&t=245s |
| B. WORKOUT |
| 1500m Row @5km Pace (dumper 5) |
| – REST 60” |
| 250m Row @1km Pace (dumper 2) |
| – REST 30” |
| 250m Row @1km Pace (dumper 2) |
| – REST 2′ |
| 1000m Row @5km Pace (dumper 2) |
| – REST 45” |
| 250m Row @1km Pace (dumper 2) |
| – REST 45” |
| 250m Row @1km Pace (dumper 2) |
| COOL DOWN |
| 5′ AAB |
SATURDAY
| SATURDAY |
| 1. SKILL PRACITCE |
| EMOM 16′ |
| 1: 8-16x Alt. Pistols Squat |
| 2: 12-16x Toes To Bar |
| 3: 12-16x HSPU |
| 4: 30” Max Double unders |
| PISTOLS SQUAT https://www.youtube.com/watch?v=kIK7i76zJKM |
| TOES TO BAR https://www.youtube.com/watch?v=K7zcShH-s0M |
| 2. CONDITIONING |
| A. FOR TIME |
| 21-15-9 |
| Burpee Broad JUMP |
| Dual KB Shoulder to OH @2×24-32kg (Push Press or Push Jerk) |
| *20m Dual KB Front Rack Walking Lunges, after every round. @2×24-32kg |
| BURPEE BROAD JUMP https://www.youtube.com/watch?v=jLlPQrA433M |
| B. FOR TIME |
| 21-15-9 |
| Push Ups |
| Dual KB Deadlift @2×32-40kg |
| *20x Box Jump @60cm, after every round |
| *Odpoczywaj tyle ile potrzebujesz między A i B |
| 3. ACCESSORIES. |
| 3-4 SETS |
| 10x DB Z-Press @Cieżar wg uznania |
| 10x DKB Single Leg Deadlift @ciężar wg uznania |
| – Odpoczywaj nie krócej niż 60s między seriami |
| Z – PRESS https://www.youtube.com/watch?v=JF-wwTHNOEI |
| DKB SINGLE LEG DEADLIFT https://www.youtube.com/watch?v=AMp8yYeWwmo |