Расписание и программа тренировок
Пакет: 8 group sessions
Срок действия пакета: 13 Мая - 7 Июня
Пакет: 8 group sessions
Срок действия пакета: 13 Мая - 7 Июня
Тренировка 4 | Четверг
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 5 reps
105 kg | 5 reps
2 Landmine - Hip Hinge
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 5 reps
105 kg | 5 reps
2 Landmine - Hip Hinge
- 30 kg / 8 reps
- 40 kg / 8 reps
- 45 kg / 8 reps
- 45 kg / 8 reps
- 45 kg / 8 reps
- 50 kg / 8 reps
- 50 kg / 8 reps
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Incline - Bench Press - 2DB - Alt.
Rest: 90 secs
1 Incline - Bench Press - 2DB - Alt.
- 20 kg х2 | 14 reps
- 22,5 kg х2 | 14 reps
- 22,5 kg х2 | 14 reps
- 22,5 kg х2 | 14 reps
- 30 kg | 8 reps
- 35 kg | 8 reps
- 35 kg | 8 reps
- 35 kg | 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
Rest: 90 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Hang Power Snatch - 1DB
15 kg | 5 reps ea
17,5 kg | 5 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
T-Spine Rotation | 4 reps ea
Rest: no
Hang Power Snatch - 1DB
15 kg | 5 reps ea
17,5 kg | 5 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
T-Spine Rotation | 4 reps ea
Rest: no
6 Rounds
1 Trap Bar - Dead Lift
60 kg | 8 reps
80 kg | 8 reps
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
2 TRX - Push Ups - Arms in TRX
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
After each round:
Rest: 3:00
1 Trap Bar - Dead Lift
60 kg | 8 reps
80 kg | 8 reps
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
2 TRX - Push Ups - Arms in TRX
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
After each round:
Rest: 3:00
4 Rounds
1 RDL 1 Leg on Toe - 2DB
25 kg х2 | 8 reps ea
27,5 kg х2 | 8 reps ea
30 kg х2 | 8 reps ea
30 kg х2 | 8 reps ea
2 Bench Press - 1DB
25 kg | 10 reps ea
27,5 kg | 10 reps ea
30 kg | 10 reps ea
30 kg | 10 reps ea
After each round:
Rest: 90 secs
1 RDL 1 Leg on Toe - 2DB
25 kg х2 | 8 reps ea
27,5 kg х2 | 8 reps ea
30 kg х2 | 8 reps ea
30 kg х2 | 8 reps ea
2 Bench Press - 1DB
25 kg | 10 reps ea
27,5 kg | 10 reps ea
30 kg | 10 reps ea
30 kg | 10 reps ea
After each round:
Rest: 90 secs
12 Rounds
Concept Row
Work: 15 sec / Rest: 45 sec
Concept Row
Work: 15 sec / Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
5 Rounds
Bench Row - BB (с паузой вверху)
55 kg | 5 reps
55 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
Skier
15 sec
15 sec
15 sec
15 sec
15 sec
Snatch from Floor
20 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
55 kg | 5 reps
55 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
Skier
15 sec
15 sec
15 sec
15 sec
15 sec
Snatch from Floor
20 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Lateral Squat (fronted)
BB + 30 kg | 8 reps ea
2 Biceps - 2 DB
15 - 17,5kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - Lateral Squat (fronted)
BB + 30 kg | 8 reps ea
2 Biceps - 2 DB
15 - 17,5kg | 8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 |
Focus: Foundation
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Overhead Squat - BB
30 kg | 5 reps
30 kg | 5 reps
30 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Overhead Squat - BB
30 kg | 5 reps
30 kg | 5 reps
30 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 Back Squat
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
2 In block - Bent knee - Over Row
30-40 kg | 12 reps
Rest: 2:30
1 Back Squat
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
2 In block - Bent knee - Over Row
30-40 kg | 12 reps
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
20 kg ea | 8 reps ea
2 Biceps Curl - BB
30 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
20 kg ea | 8 reps ea
2 Biceps Curl - BB
30 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
4
Тренировка 6 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Landmine - BWD Lunge to Press
BB + 10 kg | 4 reps ea
BB + 15 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - BWD Lunge to Press
BB + 10 kg | 4 reps ea
BB + 15 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 In Block - Vertical Row - Eccentric (блок в углу)
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 |
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Deadlift - Split Position - 2 DB
25-30-35 kg | 8 reps ea
2 Push Ups (15 kg)
12 reps
After each round:
Rest: 3:30
1 Deadlift - Split Position - 2 DB
25-30-35 kg | 8 reps ea
2 Push Ups (15 kg)
12 reps
After each round:
Rest: 3:30
3 Rounds
1 Overhead Squat
35 kg ea| 8 reps
40 kg ea| 8 reps
45 kg ea| 8 reps
After each round:
Rest: 45 secs
1 Overhead Squat
35 kg ea| 8 reps
40 kg ea| 8 reps
45 kg ea| 8 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB (с паузой вверху)
42 kg | 7 reps
42 kg | 6 reps
45 kg | 6 reps
47 kg | 6 reps
50 kg | 6 reps
Pull Ups - Eccentric (с весом)
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
42 kg | 7 reps
42 kg | 6 reps
45 kg | 6 reps
47 kg | 6 reps
50 kg | 6 reps
Pull Ups - Eccentric (с весом)
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Hip Hinge (very slow)
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
2 Biceps - 2 DB
15 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge (very slow)
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
2 Biceps - 2 DB
15 kg | 8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Foundation
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 Back Squat
90 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
3 Landmine- Split Position - Row - 1 Arm
BB+10 kg | 8 reps ea
Rest: 2:30
1 Back Squat
90 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
100 kg | 8 reps
3 Landmine- Split Position - Row - 1 Arm
BB+10 kg | 8 reps ea
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge
BB + 30 kg ea | 10 reps ea
2 Biceps Curl - BB
30 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
BB + 30 kg ea | 10 reps ea
2 Biceps Curl - BB
30 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Landmine - BWD Lunge to Press
BB + 10 kg | 4 reps ea
BB + 15 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - BWD Lunge to Press
BB + 10 kg | 4 reps ea
BB + 15 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Chest Press - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Plyo Push Ups
5 reps
3 Lateral - Base Position to Overhead ball throw
4 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Plyo Push Ups
5 reps
3 Lateral - Base Position to Overhead ball throw
4 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 RDL - 1 Leg - 2 KB
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
2 In Block - Bent Knee - Over Row
20-30 kg | 12 reps
20-30 kg | 12 reps
20-30 kg | 12 reps
20-30 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2 KB
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
2 In Block - Bent Knee - Over Row
20-30 kg | 12 reps
20-30 kg | 12 reps
20-30 kg | 12 reps
20-30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 |
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Deadlift - Split Position - 2 DB
25-30-35 kg | 8 reps ea
2 Push Ups (15 kg)
12 reps
After each round:
Rest: 3:30
1 Deadlift - Split Position - 2 DB
25-30-35 kg | 8 reps ea
2 Push Ups (15 kg)
12 reps
After each round:
Rest: 3:30
3 Rounds
1 Overhead Squat
35 kg ea| 8 reps
40 kg ea| 8 reps
45 kg ea| 8 reps
After each round:
Rest: 45 secs
1 Overhead Squat
35 kg ea| 8 reps
40 kg ea| 8 reps
45 kg ea| 8 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
3
Тренировка 6 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
7 Rounds
Row from floor - BB
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 4 reps
80 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from floor - BB
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 4 reps
80 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
Pillar Bridge wirh Leg Reach & Push ups (slides)
10 kg | 8 reps
Pillar Bridge wirh Leg Reach & Push ups (slides)
10 kg | 8 reps
4 Rounds
1 Pull Ups
8 reps
8 reps
8 reps
8 reps
2 Fronted - BWD Lunge (Negative) - BB
45 kg | 8 reps ea
45 kg | 8 reps ea
50 kg | 8 reps ea
50 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Pull Ups
8 reps
8 reps
8 reps
8 reps
2 Fronted - BWD Lunge (Negative) - BB
45 kg | 8 reps ea
45 kg | 8 reps ea
50 kg | 8 reps ea
50 kg | 8 reps ea
After each round:
Rest: 45 secs
Burpees
Work/ Rest
45 sec/ 50 sec
Work/ Rest
45 sec/ 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 |
Focus: French Contrust
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
60 kg | 1 lime
65 kg | 1 lime
70 kg | 1 lime
75 kg | 1 lime
80 kg | 1 lime
Rest: 2:30
1 Back Squat
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
60 kg | 1 lime
65 kg | 1 lime
70 kg | 1 lime
75 kg | 1 lime
80 kg | 1 lime
Rest: 2:30
4 Rounds
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Landmine - BWD Lunge to Press
BB + 10 kg | 4 reps ea
BB + 15 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - BWD Lunge to Press
BB + 10 kg | 4 reps ea
BB + 15 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Chest Press - BB
80 kg | 7 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 4 reps
100 kg | 3 reps
105 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
80 kg | 7 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 4 reps
100 kg | 3 reps
105 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 In Block - Vertical Row - Eccentric (блок в углу)
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
1 TrapBar - Deadlift
110 kg | 7 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 5 reps
135 kg | 5 reps
140 kg | 4 reps
145 kg | 4 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
1 TrapBar - Deadlift
110 kg | 7 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 5 reps
135 kg | 5 reps
140 kg | 4 reps
145 kg | 4 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
3 Rounds
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: French Contrast
Back - Row
Back - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
5 Rounds
1 Pull Ups (banded)
8 reps
8 reps
8 reps
8 reps
8 reps
2 Slam Ball
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
3 Skier
15 Sec | Max Kkall
15 Sec | Max Kkall
15 Sec | Max Kkall
15 Sec | Max Kkall
15 Sec | Max Kkall
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Pull Ups (banded)
8 reps
8 reps
8 reps
8 reps
8 reps
2 Slam Ball
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
3 Skier
15 Sec | Max Kkall
15 Sec | Max Kkall
15 Sec | Max Kkall
15 Sec | Max Kkall
15 Sec | Max Kkall
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Deadbug - Bench Press - 2 DB - Alt.
15 kg ea | 16 Reps
17,5 kg ea | 16 Reps
17,5 kg ea | 16 Reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Deadbug - Bench Press - 2 DB - Alt.
15 kg ea | 16 Reps
17,5 kg ea | 16 Reps
17,5 kg ea | 16 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat (очень глубокий присед)
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
2 BWD Lunge to Stand
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
Rest: 2:30
1 Back Squat (очень глубокий присед)
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
2 BWD Lunge to Stand
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
BB + 20 kg | 4 reps ea
Rest: 2:30
4 Rounds
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2
Тренировка 8 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Power Clean - BB
50 kg | 4 reps
55 kg | 4 reps
60 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Clean - BB
50 kg | 4 reps
55 kg | 4 reps
60 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Bench (45 degree) - Shoulder Press - BB
40 kg | 8 reps
45 kg | 7 reps
47 kg | 6 reps
50 kg | 6 reps
53 kg | 6 reps
55 kg | 6 reps
2 Horizontal Row - 1 Arm
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Bench (45 degree) - Shoulder Press - BB
40 kg | 8 reps
45 kg | 7 reps
47 kg | 6 reps
50 kg | 6 reps
53 kg | 6 reps
55 kg | 6 reps
2 Horizontal Row - 1 Arm
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
8 reps ea | Cross Plank
8 reps ea | Cross Plank
4 Rounds
1 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 RDL - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 RDL - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Swing -1KB
36 kg | 12 reps
2 Inclined - Sc. Extension - 2 DB
6-8 kg | 10 reps
After each round:
Rest: 45 secs
1 Swing -1KB
36 kg | 12 reps
2 Inclined - Sc. Extension - 2 DB
6-8 kg | 10 reps
After each round:
Rest: 45 secs
12 Rounds
Slamball@15 kg
Work: 20 sec/ Rest: 30 sec
Slamball@15 kg
Work: 20 sec/ Rest: 30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 |
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Split Position - Deadlift
105 kg | 8 reps ea
110 kg | 8 reps ea
115 kg | 7 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 Shuffle
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
3 Vert. Squat Jump
ball 5 kg | 4 reps
Rest: 3:00
1 Trapbar - Split Position - Deadlift
105 kg | 8 reps ea
110 kg | 8 reps ea
115 kg | 7 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 Shuffle
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
3 Vert. Squat Jump
ball 5 kg | 4 reps
Rest: 3:00
4 Rounds
1 Shoulder Extension - 2 DB
8-9 kg ea | 12 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Shoulder Extension - 2 DB
8-9 kg ea | 12 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
12 Rounds
Treadmil - Run
Work 15 sec (max tempo)
Rest: 75 sec
Treadmil - Run
Work 15 sec (max tempo)
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench - Row - BB (с паузой вверху)
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
68 kg | 5 reps
71 kg | 4 reps
Deadbug Bench Press - 2 DB - Alt.
17,5 kg ea | 16 reps
20 kg ea | 16 reps
22,5 kg ea | 16 reps
25 kg ea | 16 reps
27,5 kg ea | 16 reps
27,5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row - BB (с паузой вверху)
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
68 kg | 5 reps
71 kg | 4 reps
Deadbug Bench Press - 2 DB - Alt.
17,5 kg ea | 16 reps
20 kg ea | 16 reps
22,5 kg ea | 16 reps
25 kg ea | 16 reps
27,5 kg ea | 16 reps
27,5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull Ups (with black band)
6 reps
6 reps
6 reps
6 reps
2 Fronted - BWD Lunge (Negative) - 2 DB
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Pull Ups (with black band)
6 reps
6 reps
6 reps
6 reps
2 Fronted - BWD Lunge (Negative) - 2 DB
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
After each round:
Rest: 45 secs
Burpees
Work/ Rest
45 sec/ 50 sec
Work/ Rest
45 sec/ 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 |
Focus: French Contrust
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
60 kg | 1 lime
65 kg | 1 lime
70 kg | 1 lime
75 kg | 1 lime
80 kg | 1 lime
Rest: 2:30
1 Back Squat
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
60 kg | 1 lime
65 kg | 1 lime
70 kg | 1 lime
75 kg | 1 lime
80 kg | 1 lime
Rest: 2:30
4 Rounds
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Landmine - Split Position - Clean - 1 Arm
BB + 10 kg| 4 reps ea
BB + 15 kg| 4 reps ea
BB + 15 kg| 4 reps ea
After each round:
rest: 45 sec
Landmine - Split Position - Clean - 1 Arm
BB + 10 kg| 4 reps ea
BB + 15 kg| 4 reps ea
BB + 15 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 4 reps
104 kg | 3 reps
107 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 4 reps
104 kg | 3 reps
107 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 Hip Thrust
BB + 60 kg | 8 reps
BB + 65 kg | 8 reps
BB + 70 kg | 8 reps
BB + 75 kg | 8 reps
2 Swing - KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust
BB + 60 kg | 8 reps
BB + 65 kg | 8 reps
BB + 70 kg | 8 reps
BB + 75 kg | 8 reps
2 Swing - KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Side by Side
Work: 20 sec
Rest: 40 sec
Rope Slam - Side by Side
Work: 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
After each round:
Rest: 45 sec
8 Rounds
1 Deadlift-BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
2 Lateral Bound
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:00
1 Deadlift-BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
2 Lateral Bound
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:00
3 Rounds
1 Lateral Squat with 1 KB
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
2 Push Ups
10 kg | 12 reps
10 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with 1 KB
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
2 Push Ups
10 kg | 12 reps
10 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Treadmil - Run
Work 30 sec
Rest: 90 sec
Treadmil - Run
Work 30 sec
Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
Bench - Row
47 kg | 8 reps
50 kg | 6 reps
53 kg | 6 reps
56 kg | 5 reps
59 kg | 5 reps
62 kg | 4 reps
65 kg | 4 reps
68 kg | 3 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
47 kg | 8 reps
50 kg | 6 reps
53 kg | 6 reps
56 kg | 5 reps
59 kg | 5 reps
62 kg | 4 reps
65 kg | 4 reps
68 kg | 3 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine -Cross Lunge
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Landmine -Cross Lunge
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Bench - Seated - Shoulder Press - 2 DB
15 kg ea | 10 reps
17,5 kg | 10 reps
20 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
10 kg | 4 reps
After each round:
Rest: 45 secs
1 Bench - Seated - Shoulder Press - 2 DB
15 kg ea | 10 reps
17,5 kg | 10 reps
20 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
10 kg | 4 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees with Snatch - 1 DB@17,5 kg
Work: 45 sec
Rest: 60 sec
Burpees with Snatch - 1 DB@17,5 kg
Work: 45 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
1
Тренировка 8 |
Focus: Plyo + Movement Skills
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Прыжки стопой
10 Sec
4 Rounds
СM - Vert. Jump on the Box
60 cm | 4 reps
60 cm | 4 reps
75 cm | 4 reps
90 cm | 3 reps
4 Rounds
5 High Hurdles - Vert. Jump - Continues
Rest: 1:30
Прыжки стопой
10 Sec
4 Rounds
СM - Vert. Jump on the Box
60 cm | 4 reps
60 cm | 4 reps
75 cm | 4 reps
90 cm | 3 reps
4 Rounds
5 High Hurdles - Vert. Jump - Continues
Rest: 1:30
4 Rounds
Wall Drill - Static - Hold
12 sec
3 Rounds
Wall Drill - Static - Hold - 1 Leg
10 sec ea
3 Rounds
Wall Drill - Legs Change with pause
6 sec ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Wall Drill - Static - Hold
12 sec
3 Rounds
Wall Drill - Static - Hold - 1 Leg
10 sec ea
3 Rounds
Wall Drill - Legs Change with pause
6 sec ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
14 Rounds
Treadmill - Acceleration
Work: 15 sec
Rest: 75 sec
Rest after block: 4:00
Treadmill - Acceleration
Work: 15 sec
Rest: 75 sec
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat Jump to the Box
50 cm | 5 reps
50 cm | 5 reps
60 cm | 5 reps
60 cm | 5 reps
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to the Box
50 cm | 5 reps
50 cm | 5 reps
60 cm | 5 reps
60 cm | 5 reps
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 CM - Vertical Squat Jump with ball
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
---
2 Split Squat - BB
70 kg | 8 reps ea
80 kg | 6 reps ea
90 kg | 6 reps ea
100 kg | 5 reps ea
105 kg | 5 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
120 kg | 4 reps ea
Rest: 3:30
1 CM - Vertical Squat Jump with ball
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
---
2 Split Squat - BB
70 kg | 8 reps ea
80 kg | 6 reps ea
90 kg | 6 reps ea
100 kg | 5 reps ea
105 kg | 5 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
120 kg | 4 reps ea
Rest: 3:30
3 Rounds
1 Front Squat - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
2 Biceps - BB
35 kg | 10 reps
35 kg | 10 reps
35 kg | 10 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
2 Biceps - BB
35 kg | 10 reps
35 kg | 10 reps
35 kg | 10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Plyo Push Ups with Stabilization
4 reps
4 Rounds
Plyo Push Ups - Continues в жилете или с блином 10 кг
4 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Plyo Push Ups with Stabilization
4 reps
4 Rounds
Plyo Push Ups - Continues в жилете или с блином 10 кг
4 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
7 Rounds
1 Chest Press - BB with band
55 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 Sleds Pull Ups
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB with band
55 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 Sleds Pull Ups
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
2 Bar - Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
3 Swing
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
2 Bar - Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
3 Swing
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - alt.
Work: 15 sec (Очень интенсивно!)
Rest: 40 sec
Rope Slam - alt.
Work: 15 sec (Очень интенсивно!)
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 |
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
7 Rounds
1 TrapBar - Deadlift
110 kg | 7 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 5 reps
135 kg | 5 reps
140 kg | 4 reps
145 kg | 4 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
1 TrapBar - Deadlift
110 kg | 7 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 5 reps
135 kg | 5 reps
140 kg | 4 reps
145 kg | 4 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
4 Rounds
Tall-Kneeling - Plate Up & Reach (very slow)
5 kg | 6-8 reps
Tall-Kneeling - Plate Up & Reach (very slow)
5 kg | 6-8 reps
3 Rounds
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB (с паузой вверху)
42 kg | 7 reps
42 kg | 6 reps
45 kg | 6 reps
47 kg | 6 reps
50 kg | 6 reps
Pull Ups - Eccentric (с весом)
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
42 kg | 7 reps
42 kg | 6 reps
45 kg | 6 reps
47 kg | 6 reps
50 kg | 6 reps
Pull Ups - Eccentric (с весом)
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Hip Hinge (very slow)
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
2 Biceps - 2 DB
12.5 kg | 10-12 reps
12.5 kg | 10-12 reps
12.5 kg | 10-12 reps
12.5 kg | 10-12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge (very slow)
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
2 Biceps - 2 DB
12.5 kg | 10-12 reps
12.5 kg | 10-12 reps
12.5 kg | 10-12 reps
12.5 kg | 10-12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 5 reps
Rest: 2:30
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 5 reps
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
1 Shoulder Extension - 2 DB
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
1 Shoulder Extension - 2 DB
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Landmine - BWD Lunge to Press
30 kg | 3 reps ea
30 kg | 5 reps ea
35 kg | 5 reps ea
35 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - BWD Lunge to Press
30 kg | 3 reps ea
30 kg | 5 reps ea
35 kg | 5 reps ea
35 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Chest Press - BB
80 kg | 7 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 4 reps
100 kg | 3 reps
105 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
80 kg | 7 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 4 reps
100 kg | 3 reps
105 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 In Block - Vertical Row - Eccentric (блок в углу)
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
40 kg| 8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1| Посленовогодняя
Focus: Foundation
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat to ball Press
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 FWD Lunge - 2KB
24-28 kg ea | 24 steps
2 Landime - Low Row
BB + 20 kg | 12 reps
3 Biceps - 2 DB - Alt.
15-20 kg | 16 reps
Rest: 45 sec
1 FWD Lunge - 2KB
24-28 kg ea | 24 steps
2 Landime - Low Row
BB + 20 kg | 12 reps
3 Biceps - 2 DB - Alt.
15-20 kg | 16 reps
Rest: 45 sec
4 Rounds
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 Supine - Glutei Bridge - Eccentric
30-40 kg | 8 reps
3 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 Supine - Glutei Bridge - Eccentric
30-40 kg | 8 reps
3 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
11
Тренировка 6 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
30 kg | 5 reps ea
30 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
30 kg | 5 reps ea
30 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Chest Press - BB
80 kg | 7 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 4 reps
100 kg | 3 reps
105 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
80 kg | 7 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 4 reps
100 kg | 3 reps
105 kg | 5 reps
2 Bent Knee - Sc. Extension - 2 DB
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
6 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 TRX - Leg Curl
8 reps
8 reps
8 reps
8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 TRX - Leg Curl
8 reps
8 reps
8 reps
8 reps
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Четверг, 19 Декабря
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
Hurdles - NCM - Vertical Squat Jump (руки на поясе из приседа)
5 reps
5 reps
5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Hurdles - NCM - Vertical Squat Jump (руки на поясе из приседа)
5 reps
5 reps
5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
Hurdles - CM - Vertical Squat Jump to the Box (с руками, ноги прямые)
5 reps
5 reps
5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Hurdles - CM - Vertical Squat Jump to the Box (с руками, ноги прямые)
5 reps
5 reps
5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 5 reps
Rest: 2:30
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 5 reps
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
1 Shoulder Extension - 2 DB
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
1 Shoulder Extension - 2 DB
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
10 kg ea | 12 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Вторник, 17 Декабря
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Row from Floor - BB с паузой вверху
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
58 kg | 6 reps
61 kg | 5 reps
64 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
58 kg | 6 reps
61 kg | 5 reps
64 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
15 kg | 8-10 reps
15 kg | 8-10 reps
17,5 kg | 8-10 reps
17,5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
15 kg | 8-10 reps
15 kg | 8-10 reps
17,5 kg | 8-10 reps
17,5 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds - Time limit 10 mins
10 Push ups + 20 sec Skier
10 Push ups + 20 sec Skier
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Суббота, 14 Декабря
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
After each round:
Rest: 45 sec
8 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
2 Lateral Bound
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
2 Lateral Bound
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:00
3 Rounds
1 Lateral Squat with 1 KB
28 kg ea | 8 reps ea
28 kg ea | 8 reps ea
28 kg ea | 8 reps ea
2 Inclined - Row - 2 DB
15 kg | 12 reps
15 kg | 12 reps
17,5 kg | 12 reps
17,5 kg | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with 1 KB
28 kg ea | 8 reps ea
28 kg ea | 8 reps ea
28 kg ea | 8 reps ea
2 Inclined - Row - 2 DB
15 kg | 12 reps
15 kg | 12 reps
17,5 kg | 12 reps
17,5 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 30 sec
Rest: 90 sec
Bike
Work 30 sec
Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
7 Rounds
1 Chest Press - BB
70 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
105 kg | 3 reps
2 Tall-kneeling - Chest Pass (5 kg - фиолетовый мяч)
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
-
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
70 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
105 kg | 3 reps
2 Tall-kneeling - Chest Pass (5 kg - фиолетовый мяч)
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
-
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Standed - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
Standed - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
4 Rounds
1 Landmine - Hip Hinge
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
2 Bar - Push Ups
5-10 kg | 8-10 reps
5-10 kg | 8-10 reps
5-10 kg | 8-10 reps
5-10 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
2 Bar - Push Ups
5-10 kg | 8-10 reps
5-10 kg | 8-10 reps
5-10 kg | 8-10 reps
5-10 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 |
Focus: Cardio-Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - BB@60kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - BB@60kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
12 Rounds or Time limit - 10 mins
1 10 reps - TRX - Inverted Row
2 10 reps - Push ups
Rest: No
Rest after block: 4:00
1 10 reps - TRX - Inverted Row
2 10 reps - Push ups
Rest: No
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
10
Тренировка 6 | Четверг, 21 Ноября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 5 reps
Rest: 2:30
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 5 reps
Rest: 2:30
4 Rounds
1 Lateral Squat with Slide
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
1 Split Position - Over Row
25 kg ea | 12 reps ea
25 kg ea | 12 reps ea
25 kg ea | 12 reps ea
25 kg ea | 12 reps ea
After each round:
Rest: 45 secs
1 Lateral Squat with Slide
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
1 Split Position - Over Row
25 kg ea | 12 reps ea
25 kg ea | 12 reps ea
25 kg ea | 12 reps ea
25 kg ea | 12 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 19 Ноября
Focus: Max Strength
Upper Body Pull - Row
Upper Body Pull - Row
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Pull Ups (first 1-2 reps without band)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Plyo Push Ups - Cont.
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Pull Ups (first 1-2 reps without band)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Plyo Push Ups - Cont.
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Overhead Squat
20 kg | 5 reps
25 kg | 5 reps
30 kg | 5 reps
35 kg | 5 reps
2 Biceps Curls - 2 DB
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: 45 secs
1 Overhead Squat
20 kg | 5 reps
25 kg | 5 reps
30 kg | 5 reps
35 kg | 5 reps
2 Biceps Curls - 2 DB
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: 45 secs
Burpees
Work: 50 sec
Rest: 60 sec
Work: 50 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 14 Ноября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
After each round:
Rest: 45 sec
7 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
115 kg | 8 reps
120 kg | 8 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
7,5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12,5 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
17,5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
115 kg | 8 reps
120 kg | 8 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
7,5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12,5 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
17,5 kg | 8 reps ea
Rest: 3:00
4 Rounds
Deadbug to Rotation with plate
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Deadbug to Rotation with plate
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 Bulgarian Split Squat
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Суббота, 9 Ноября
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
30 kg | 5 reps ea
30 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
30 kg | 5 reps ea
30 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
93 kg | 3 reps
2 Slam Ball (powered)
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
93 kg | 3 reps
2 Slam Ball (powered)
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 TRX - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - 1 Leg
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
After each round:
Rest: 45 secs
1 TRX - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - 1 Leg
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Run
Work: 30 sec/ Rest: 60 sec
Treadmill - Run
Work: 30 sec/ Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 7 Ноября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 Half-kneeling - to vertical squat jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 2:30
1 Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 Half-kneeling - to vertical squat jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 2:30
4 Rounds
1 Front - Cross Lunge with 1 KB
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front - Cross Lunge with 1 KB
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 5 Ноября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
Bench - Row
47 kg | 8 reps
50 kg | 8 reps
53 kg | 8 reps
56 kg | 8 reps
59 kg | 8 reps
62 kg | 8 reps
65 kg | 8 reps
68 kg | 8 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
47 kg | 8 reps
50 kg | 8 reps
53 kg | 8 reps
56 kg | 8 reps
59 kg | 8 reps
62 kg | 8 reps
65 kg | 8 reps
68 kg | 8 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
12,5 kg | 8-10 reps
12,5 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
12,5 kg | 8-10 reps
12,5 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
9
Тренировка 7 | Четверг, 17 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 5 reps
135 kg | 5 reps
2 Squat Jumps - Continues
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 5 reps
135 kg | 5 reps
2 Squat Jumps - Continues
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
3 Rounds
1 Sleds - March
110 kg | 8 reps ea
110 kg | 8 reps ea
110 kg | 8 reps ea
2 TRX - Inverted - Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March
110 kg | 8 reps ea
110 kg | 8 reps ea
110 kg | 8 reps ea
2 TRX - Inverted - Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Acceleration
Work 20 sec
Rest: 90 sec
Treadmill - Acceleration
Work 20 sec
Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6| Вторник, 15 Октября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
After each round:
rest: 45 sec
7 Rounds
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
74 kg | 6 reps
77 kg | 5 reps
80 kg | 5 reps
83 kg | 4 reps
2 Inclined - Sc. Extension - 2 DB
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
74 kg | 6 reps
77 kg | 5 reps
80 kg | 5 reps
83 kg | 4 reps
2 Inclined - Sc. Extension - 2 DB
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
5 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - Hip Hinge
BB+30-45 kg | 12 reps
BB+30-45 kg | 12 reps
BB+30-45 kg | 12 reps
BB+30-45 kg | 12 reps
2 French Press - BB
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB+30-45 kg | 12 reps
BB+30-45 kg | 12 reps
BB+30-45 kg | 12 reps
BB+30-45 kg | 12 reps
2 French Press - BB
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Суббота, 5 Октября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
105 kg | 5 reps
2 Split Position - vertical jump to landing same leg
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
Rest: 2:30
1 Squat - BB
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
105 kg | 5 reps
2 Split Position - vertical jump to landing same leg
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
45cm | 3 reps ea
Rest: 2:30
4 Rounds
1 Front - Cross Lunge with 1 KB
32 kg ea | 10 steps ea
32 kg ea | 10 steps ea
32 kg ea | 10 steps ea
32 kg ea | 10 steps ea
1 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front - Cross Lunge with 1 KB
32 kg ea | 10 steps ea
32 kg ea | 10 steps ea
32 kg ea | 10 steps ea
32 kg ea | 10 steps ea
1 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 3 Октября
Focus: Max Strength
Upper Body Pull - Row
Upper Body Pull - Row
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Thrusters - 2DB
10 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
10 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
1 Pull Ups (first 1-2 reps without band)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Pull Ups (first 1-2 reps without band)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Step on the Box - 2 KB
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
2 Biceps Curls - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
2 Biceps Curls - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3| Вторник, 1 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
10-15 kg | 5 reps
10-15 kg | 5 reps
10-15 kg | 5 reps
After each round:
Rest: 45 sec
CM - Squat to ball Press
10-15 kg | 5 reps
10-15 kg | 5 reps
10-15 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Split Position - Deadlift
95 kg | 8 reps ea
100 kg | 8 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
2 Thrusters - 2 DB
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
Rest: 3:00
1 Trapbar - Split Position - Deadlift
95 kg | 8 reps ea
100 kg | 8 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
2 Thrusters - 2 DB
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
12,5 kg | 8 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
2 Push Ups (legs on the plinth)
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
2 Push Ups (legs on the plinth)
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2 DB@6 kg
Work 20 sec
Rest: 40 sec
Split Squat Jump - 2 DB@6 kg
Work 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 26 Сентября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
12,5 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
74 kg | 6 reps
77 kg | 5 reps
80 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
74 kg | 6 reps
77 kg | 5 reps
80 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
70 kg | 12 reps
75 kg | 12 reps
80 kg | 12 reps
85 kg | 10 reps
2 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
70 kg | 12 reps
75 kg | 12 reps
80 kg | 12 reps
85 kg | 10 reps
2 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 24 Сентября
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
2 Inclined - Row with Pause in Upper position
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
2 Inclined - Row with Pause in Upper position
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
Plank with arm reach
5-10 kg | 6 reps ea
Plank with arm reach
5-10 kg | 6 reps ea
3 Rounds
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 Biceps - BB
25 kg | 8-10 Reps
25 kg | 8-10 Reps
25 kg | 8-10 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 Biceps - BB
25 kg | 8-10 Reps
25 kg | 8-10 Reps
25 kg | 8-10 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike (max tempo)
Work: 30 sec / Rest: 90 sec
Bike (max tempo)
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
7
Тренировка 1 | Вторник, 27 августа
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
2 Inclined - Row with Pause in Upper position
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
2 Inclined - Row with Pause in Upper position
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
Plank with arm reach
5-10 kg | 6 reps ea
Plank with arm reach
5-10 kg | 6 reps ea
3 Rounds
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 Biceps - BB
25 kg | 8-10 Reps
25 kg | 8-10 Reps
25 kg | 8-10 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 Biceps - BB
25 kg | 8-10 Reps
25 kg | 8-10 Reps
25 kg | 8-10 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike (max tempo)
Work: 30 sec / Rest: 90 sec
Bike (max tempo)
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Вторник, 16 Июля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
7 Rounds
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
Rest: 3:00
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
2 Push Ups (legs on the plinth)
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
2 Push Ups (legs on the plinth)
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec (максималка!)
Rest: 60 sec
Bike
Work 20 sec (максималка!)
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 4 июля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
2 Landmine - Front Squat to Press
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 20 kg | 6 reps
BB + 20 kg | 6 reps
BB + 20 kg | 6 reps
BB + 25 kg | 6 reps
Rest: 2:30
1 Back Squat
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
2 Landmine - Front Squat to Press
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 20 kg | 6 reps
BB + 20 kg | 6 reps
BB + 20 kg | 6 reps
BB + 25 kg | 6 reps
Rest: 2:30
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Thrusters with ball@6-9 kg
Work: 20 sec / Rest: 40 sec
Thrusters with ball@6-9 kg
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Вторник, 2 Июля
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Push Ups (Weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Push Ups (Weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
TRX - Body Saw
8 reps
TRX - Body Saw
8 reps
4 Rounds
1 Sleds - Pull Ups by Rope
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
70 kg | 1 line
2 Biceps - BB
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups by Rope
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
70 kg | 1 line
2 Biceps - BB
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3| Суббота, 22 Июня
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Skier
20 sec
20 sec
20 sec
20 sec
After each round:
rest: 45 sec
4 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
5 reps
After each round:
rest: 45 sec
Skier
20 sec
20 sec
20 sec
20 sec
After each round:
rest: 45 sec
4 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
5 reps
After each round:
rest: 45 sec
7 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 4 reps
87kg | 4 reps
90 kg | 3 reps
2 Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
-
After each round:
Rest: 2:00
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 4 reps
87kg | 4 reps
90 kg | 3 reps
2 Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
4-5 kg | 8 reps ea
-
After each round:
Rest: 2:00
4 Rounds
TRX - Roll Out
8 reps
8 reps
8 reps
8 reps
TRX - Roll Out
8 reps
8 reps
8 reps
8 reps
3 Rounds
1 RDL - 1 Leg on Toe - BB
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
2 Narrow Push Ups
15 kg | 8 - 10 reps
15 kg | 8 - 10 reps
15 kg | 8 - 10 reps
3 Inverted - Y-Fly
2 kg | 10 reps
2 kg | 10 reps
2 kg | 10 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg on Toe - BB
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
2 Narrow Push Ups
15 kg | 8 - 10 reps
15 kg | 8 - 10 reps
15 kg | 8 - 10 reps
3 Inverted - Y-Fly
2 kg | 10 reps
2 kg | 10 reps
2 kg | 10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 11 Июня
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
7 Rounds
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
Rest: 3:00
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
Rest: 3:00
12 Rounds
Bike
Work 10 sec (максималка!)
Rest: 60 sec
Bike
Work 10 sec (максималка!)
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
5
Тренировка 7| Четверг, 6 Июня
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Row from floor - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
68 kg | 6 reps
71 kg | 5 reps
74 kg | 4 reps
Landmine - Half-kneeling - Shoulder Press - 1 Arm
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12.5 kg | 8 reps ea
12.5 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from floor - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
68 kg | 6 reps
71 kg | 5 reps
74 kg | 4 reps
Landmine - Half-kneeling - Shoulder Press - 1 Arm
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12.5 kg | 8 reps ea
12.5 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Front Squat - BB
55 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
2 Inclined - Y Extension - 2 DB
1 kg | 8-10 reps
1 kg | 8-10 reps
1 kg | 8-10 reps
1 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
55 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
2 Inclined - Y Extension - 2 DB
1 kg | 8-10 reps
1 kg | 8-10 reps
1 kg | 8-10 reps
1 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Вторник, 4 Июня
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Cm Squat to ball Press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Cm Squat to ball Press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 Cm - Vertical Jump to the Box
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
Rest: 2:30 mins
1 Back Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 Cm - Vertical Jump to the Box
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
Rest: 2:30 mins
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
3 Rounds
1 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
2 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 1 min
1 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
2 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 1 min
10 Rounds
Bike
Work: 30 sec / Rest: 60 sec
Bike
Work: 30 sec / Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5| Четверг, 30 Мая
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Skier
20 sec
20 sec
20 sec
20 sec
After each round:
rest: 45 sec
4 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
5 reps
After each round:
rest: 45 sec
Skier
20 sec
20 sec
20 sec
20 sec
After each round:
rest: 45 sec
4 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
5 reps
After each round:
rest: 45 sec
7 Rounds
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 4 reps
85 kg | 4 reps
55 kg | 16 reps
2 Tall-kneeling - Chest Pass
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
-
After each round:
Rest: 2:00
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 4 reps
85 kg | 4 reps
55 kg | 16 reps
2 Tall-kneeling - Chest Pass
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
4-5 kg | 8 reps
-
After each round:
Rest: 2:00
4 Rounds
Half-Kneeling - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
Half-Kneeling - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
2 Swing - KB
28 kg | 12 reps
28 kg | 12 reps
28 kg | 12 reps
3 Bar - Push Ups
10 reps
10 reps
10 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
2 Swing - KB
28 kg | 12 reps
28 kg | 12 reps
28 kg | 12 reps
3 Bar - Push Ups
10 reps
10 reps
10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 23 Мая
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 Broad Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 Broad Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
4 Rounds
1 Landmine - BWD Lunge to Stand - 1 Leg (Пауза вверху)
20 kg | 6 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
2 Arnolds Shoulder Press - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge to Stand - 1 Leg (Пауза вверху)
20 kg | 6 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
2 Arnolds Shoulder Press - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 10 sec (максималка!)
Rest: 60 sec
Bike
Work 10 sec (максималка!)
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 21 Мая
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Row from Floor - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt.
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Row from Floor - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt.
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull - Ups (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
15 kg ea| 8 reps ea
15kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
20 kg ea| 8 reps ea
After each round:
Rest: 45 secs
1 Pull - Ups (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
15 kg ea| 8 reps ea
15kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
20 kg ea| 8 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 16 Мая
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 CM Vertical Jump to the Box - 1 Leg
30 сm | 4 reps ea
30 сm | 4 reps ea
30 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
Rest: 2:30 mins
1 Back Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 CM Vertical Jump to the Box - 1 Leg
30 сm | 4 reps ea
30 сm | 4 reps ea
30 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
Rest: 2:30 mins
3 Rounds
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 1 min
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 1 min
10 Rounds
Bike
Work: 30 sec / Rest: 60 sec
Bike
Work: 30 sec / Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 14 Мая
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam Ball (Power)
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
3 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
After each round:
Rest: 45 sec
Slam Ball (Power)
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
3 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 5 reps
75 kg | 5 reps
80 kg | 5 reps
82 kg | 5 reps
2 Lateral - Base Position to Overhead to ball Throw
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
Rest: 3:00
1 Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 5 reps
75 kg | 5 reps
80 kg | 5 reps
82 kg | 5 reps
2 Lateral - Base Position to Overhead to ball Throw
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
Rest: 3:00
3 Rounds
1 Hip thrust - BB
60 kg | 12 reps
70 kg | 12 reps
80 kg | 12 reps
2 Triceps Press - 2 DB
10 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
3 In Block - Bent Knee - Over Row
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
1 Hip thrust - BB
60 kg | 12 reps
70 kg | 12 reps
80 kg | 12 reps
2 Triceps Press - 2 DB
10 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
3 In Block - Bent Knee - Over Row
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
4
Тренировка 3 | Четверг, 18 Апреля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat Jump to the box to CM Squat Jump on the Box
30 cm | 3 reps
30 cm | 3 reps
45 cm | 3 reps
45 cm | 3 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box to CM Squat Jump on the Box
30 cm | 3 reps
30 cm | 3 reps
45 cm | 3 reps
45 cm | 3 reps
After each round:
Rest: 45 sec
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
Rest: 3:00
4 Rounds
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
2 Arnolds Shoulder Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
2 Arnolds Shoulder Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec
Rest: 45 sec
Bike
Work 15 sec
Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 11 Апреля
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Bench Row from Floor - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt.
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row from Floor - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt.
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
15 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
17.5 kg ea | 16 reps (каждая по 8)
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull - Ups (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
15 kg ea| 8 reps ea
15kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
20 kg ea| 8 reps ea
After each round:
Rest: 45 secs
1 Pull - Ups (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
15 kg ea| 8 reps ea
15kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
20 kg ea| 8 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 9 Апреля
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat to ball press
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
5 Rounds
1 Back Squat (Very deep)
75 kg | 12 reps
80 kg | 12 reps
85 kg | 12 reps
90 kg | 10 reps
90 kg | 10 reps
2 Split Position - Over Row - 1 Arm
20 kg | 12 reps ea
20 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
Rest: 2:30
1 Back Squat (Very deep)
75 kg | 12 reps
80 kg | 12 reps
85 kg | 12 reps
90 kg | 10 reps
90 kg | 10 reps
2 Split Position - Over Row - 1 Arm
20 kg | 12 reps ea
20 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
Rest: 2:30
3 Rounds
1 Step on the Box
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Push Ups (weighted)
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
3 Biceps Curl - Alt. - 2 DB
20 kg | 16 Reps
20 kg | 16 Reps
20 kg | 16 Reps
After each round:
Rest: 45 secs
1 Step on the Box
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Push Ups (weighted)
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
3 Biceps Curl - Alt. - 2 DB
20 kg | 16 Reps
20 kg | 16 Reps
20 kg | 16 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2
Тренировка 8 | Суббота, 2 Марта
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Четверг, 29 Февраля
Focus: Testing
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
3 Rounds
Broad Jump
1 reps
After each round:
Rest: 45 sec
3 Rounds
NCM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
CM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
Broad Jump
1 reps
After each round:
Rest: 45 sec
3 Rounds
NCM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
CM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
6 Rounds
1 Back Squat - BB
100 kg | 7 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 4 reps
After each round:
Rest: 3:30
1 Back Squat - BB
100 kg | 7 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
125 kg | 4 reps
After each round:
Rest: 3:30
6 Rounds
1 Chest Press - BB
70 kg | 6 reps
75 kg | 6 reps
78 kg | 6 reps
82 kg | 5 reps
85 kg | 5 reps
88 kg | 4 reps
After each round:
Rest: 3:30
1 Chest Press - BB
70 kg | 6 reps
75 kg | 6 reps
78 kg | 6 reps
82 kg | 5 reps
85 kg | 5 reps
88 kg | 4 reps
After each round:
Rest: 3:30
5 Rounds
1 Bench - Row
60 kg | 7 reps
64 kg | 6 reps
68 kg | 5 reps
72 kg | 5 reps
74 kg | 4 reps>
After each round:
Rest: 3:30
1 Bench - Row
60 kg | 7 reps
64 kg | 6 reps
68 kg | 5 reps
72 kg | 5 reps
74 kg | 4 reps>
After each round:
Rest: 3:30
Bike (Max Rounds)
Work: 30 sec (= 650 watts)
Rest: 120 sec (no bike)
Work: 30 sec (= 650 watts)
Rest: 120 sec (no bike)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6 | Вторник, 27 февраля
Focus: Max Strength
Upper Body Pull - Pull Ups
Lower Body - Push
Upper Body Pull - Pull Ups
Lower Body - Push
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Plyo Push Ups Contin.
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Plyo Push Ups Contin.
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds - Pull Ups
S + 60 kg| 1 line
S + 65 kg| 1 line
S + 70 kg| 1 line
2 Inclined - Scapular Extension - 2 DB
3 kg ea| 12 reps
3 kg ea| 12 reps
3 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
S + 60 kg| 1 line
S + 65 kg| 1 line
S + 70 kg| 1 line
2 Inclined - Scapular Extension - 2 DB
3 kg ea| 12 reps
3 kg ea| 12 reps
3 kg ea| 12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Вторник, 20 Февраля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM Vertical Squat Jump - Landing to 1 Leg
45 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump - Landing to 1 Leg
45 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 CM Vertical Jump to the Box - 1 Leg
30 сm | 4 reps ea
30 сm | 4 reps ea
30 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
Rest: 2:30 mins
1 Back Squat - BB
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 5 reps
2 CM Vertical Jump to the Box - 1 Leg
30 сm | 4 reps ea
30 сm | 4 reps ea
30 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
Rest: 2:30 mins
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
4 Rounds
1 Landmine - BWD Lunge to Hold - 1 Leg
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge to Hold - 1 Leg
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 60 sec
Bike
Work: 30 sec / Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 15 Февраля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
61 kg | 8 reps
66 kg | 8 reps
71 kg | 5 reps
74 kg | 5 reps
77 kg | 5 reps
80 kg | 5 reps
2 Lateral - Base Position to Overhead to ball Throw
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
Rest: 3:00
1 Chest Press - BB
61 kg | 8 reps
66 kg | 8 reps
71 kg | 5 reps
74 kg | 5 reps
77 kg | 5 reps
80 kg | 5 reps
2 Lateral - Base Position to Overhead to ball Throw
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
Rest: 3:00
3 Rounds
Cross Plank with row band
red band | 8 reps ea
red band | 8 reps ea
red band | 8 reps ea
Cross Plank with row band
red band | 8 reps ea
red band | 8 reps ea
red band | 8 reps ea
3 Rounds
1 Hip thrust - BB
60 kg | 12 reps
70 kg | 12 reps
80 kg | 12 reps
2 Triceps Press - 2 DB
10 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
3 In Block - Bent Knee - Over Row
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
1 Hip thrust - BB
60 kg | 12 reps
70 kg | 12 reps
80 kg | 12 reps
2 Triceps Press - 2 DB
10 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
3 In Block - Bent Knee - Over Row
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
shuttle run/ rope slam
Work: 30 sec/30 sec
Rest: 50 sec
shuttle run/ rope slam
Work: 30 sec/30 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 13 Февраля
Focus: Power Potentiation
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
СМ - Squat to ball press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
СМ - Squat to ball press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Squat Jump
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 5 reps
2 CM - Vertical Jump
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
Rest: 3:00
1 Trapbar - Squat Jump
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 5 reps
2 CM - Vertical Jump
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
Rest: 3:00
3 Rounds
Dead Bug - Contr. Arm to Leg Press
8 reps ea
8 reps ea
8 reps ea
Dead Bug - Contr. Arm to Leg Press
8 reps ea
8 reps ea
8 reps ea
3 Rounds
1 Sleds - March (high load)
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
2 Shoulder Extension - 2 DB
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
2 Shoulder Extension - 2 DB
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec (max) > 1000 watts
Rest: 60 sec (slow)
Bike
Work 15 sec (max) > 1000 watts
Rest: 60 sec (slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 10 Февраля
Focus: Max Strength
Upper Body Pull - Row
Lower Body - Push
Upper Body Pull - Row
Lower Body - Push
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
75 kg | 5 reps
2 Shoulder Press - 1 DB
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Bench Row - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
75 kg | 5 reps
2 Shoulder Press - 1 DB
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
60 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
60 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
8 Rounds
Easy Burpees
Work: 45 sec/ Rest: 90 sec
Easy Burpees
Work: 45 sec/ Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Четверг, 8 Февраля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat Jump
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - BB
85 kg | 8 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - 2 DB
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
Rest: 2:30 mins
1 Back Squat - BB
85 kg | 8 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - 2 DB
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
Rest: 2:30 mins
4 Rounds
1 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 Reps
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
1 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 Reps
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
1
Тренировка 8 | Четверг, 1 Февраля
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Standed - 1 Leg - to Hip Hinge - to Ball Throw
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: 45 sec
Standed - 1 Leg - to Hip Hinge - to Ball Throw
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: 45 sec
7 Rounds
1 Chest Press - BB
60 kg | 7 reps
65 kg | 6 reps
70 kg | 6 reps
74 kg | 5 reps
77 kg | 5 reps
80 kg | 5 reps
84 kg | 5 reps
After Each Round:
3 mins Rest
1 Chest Press - BB
60 kg | 7 reps
65 kg | 6 reps
70 kg | 6 reps
74 kg | 5 reps
77 kg | 5 reps
80 kg | 5 reps
84 kg | 5 reps
After Each Round:
3 mins Rest
4 Rounds
1 RDL - 1 Leg - 2 KB
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
2 TRX - French Press
max reps (12 +)
max reps (12 +)
max reps (12 +)
max reps (12 +)
After each round:
Rest: 1:00 mins
1 RDL - 1 Leg - 2 KB
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
2 TRX - French Press
max reps (12 +)
max reps (12 +)
max reps (12 +)
max reps (12 +)
After each round:
Rest: 1:00 mins
10 Rounds
Rope Slam - Alt./ Shuttle Run
Work: 20 sec/ 20 sec
Rest: 45 sec
Rope Slam - Alt./ Shuttle Run
Work: 20 sec/ 20 sec
Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 30 Января
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
NCM - Squat Jump to the box to CM Squat Jump on the Box
30 cm | 3 reps
30 cm | 3 reps
45 cm | 3 reps
45 cm | 3 reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the box to CM Squat Jump on the Box
30 cm | 3 reps
30 cm | 3 reps
45 cm | 3 reps
45 cm | 3 reps
After each round:
Rest: 45 sec
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
Rest: 3:00
4 Rounds
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Arnolds Shoulder Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Arnolds Shoulder Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec
Rest: 45 sec
Bike
Work 15 sec
Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Суббота, 27 Января
Focus: Max Strength
Upper Body Pull - Pull Ups
Lower Body - Push
Upper Body Pull - Pull Ups
Lower Body - Push
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Push Ups with Plate
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Push Ups with Plate
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Landmine - Split Position - Row - 1 Arm
S + 20 kg| 8 reps ea
S + 22.5 kg| 8 reps ea
S + 25 kg| 8 reps ea
2 Inclined - Scapular Extension - 2 DB
3 kg ea| 12 reps
3 kg ea| 12 reps
3 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Landmine - Split Position - Row - 1 Arm
S + 20 kg| 8 reps ea
S + 22.5 kg| 8 reps ea
S + 25 kg| 8 reps ea
2 Inclined - Scapular Extension - 2 DB
3 kg ea| 12 reps
3 kg ea| 12 reps
3 kg ea| 12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Вторник, 23 Января
Focus: Max Strength
Squat
Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Ball Throw
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea|Deep Squat to Stand
CM - Ball Throw
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea|Deep Squat to Stand
6 Rounds
1 Split Squat - BB
75 kg | 8 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 5 reps ea
95 kg | 5 reps ea
100 kg | 5 reps ea
2 Thrusters - 2DB
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
After Each Round:
2:30 mins Rest
1 Split Squat - BB
75 kg | 8 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 5 reps ea
95 kg | 5 reps ea
100 kg | 5 reps ea
2 Thrusters - 2DB
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
12.5 kg ea | 8 reps
After Each Round:
2:30 mins Rest
4 Rounds
1 Lateral Plank with Row (in block)
15 - 20 kg | 8 reps ea
15 - 20 kg | 8 reps ea
15 - 20 kg | 8 reps ea
15 - 20 kg | 8 reps ea
After each round:
Rest: :45 secs
1 Lateral Plank with Row (in block)
15 - 20 kg | 8 reps ea
15 - 20 kg | 8 reps ea
15 - 20 kg | 8 reps ea
15 - 20 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 Landmine - Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 In Block - Bent knee - Over Row
25 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 1:00 mins
1 Landmine - Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 In Block - Bent knee - Over Row
25 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 1:00 mins
3 Rounds
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
2 Biceps Curl - Alt. 2 DB
15 kg ea | 16reps
15 kg ea | 16reps
17.5 kg ea | 16reps
After each round:
Rest: 1:00 mins
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
2 Biceps Curl - Alt. 2 DB
15 kg ea | 16reps
15 kg ea | 16reps
17.5 kg ea | 16reps
After each round:
Rest: 1:00 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Cуббота, 20 Января
Focus: Technique
Chest Press
Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Tall-kneeling - Chest Pass
3-5 kg | 5 reps
3-5 kg | 5 reps
3-5 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Tall-kneeling - Chest Pass
3-5 kg | 5 reps
3-5 kg | 5 reps
3-5 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
3 Rounds
Standed - 1 Leg - Ball Throw
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: 45 sec
Standed - 1 Leg - Ball Throw
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: 45 sec
6 Rounds
1 Chest Press - BB (Very slow) - Eccentric
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
2 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After Each Round:
3 mins Rest
1 Chest Press - BB (Very slow) - Eccentric
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
2 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After Each Round:
3 mins Rest
4 Rounds
1 RDL - BB
50 kg
50 kg
50 kg
50 kg
2 Bar-Triceps Press
Max reps
Max reps
Max reps
Max reps
After each round:
Rest: 1:00 mins
1 RDL - BB
50 kg
50 kg
50 kg
50 kg
2 Bar-Triceps Press
Max reps
Max reps
Max reps
Max reps
After each round:
Rest: 1:00 mins
12 Rounds
Slam ball@10 kg
Work: 20 sec
Rest: 30 sec
Slam ball@10 kg
Work: 20 sec
Rest: 30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
Сложность тренировки: 7
Медленный жим делал 55 кг.
Медленный жим делал 55 кг.
Тренировка 3 | Вторник, 16 Января
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
CM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Vertical Jump
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
Rest: 3:00
1 Trapbar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Vertical Jump
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
100 kg | 2 lines
100 kg | 2 lines
105 kg | 2 lines
105 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
10 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Sleds - March (high load)
100 kg | 2 lines
100 kg | 2 lines
105 kg | 2 lines
105 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
10 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 11 Января
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
7 Rounds
1 Bench - Row
45 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
64 kg | 5 reps
68 kg | 4 reps
72 kg | 4 reps
Rest: 3:00
1 Bench - Row
45 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
64 kg | 5 reps
68 kg | 4 reps
72 kg | 4 reps
Rest: 3:00
3 Rounds
(in block) Half-kneeling - high to low
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
(in block) Half-kneeling - high to low
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
3 Rounds
1 Lateral Squat with Slide
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Sleds Pull Ups by Rope
S + 10 kg | 1 line
S + 20 kg | 1 line
S + 30 kg | 1 line
3 Inclined - Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with Slide
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Sleds Pull Ups by Rope
S + 10 kg | 1 line
S + 20 kg | 1 line
S + 30 kg | 1 line
3 Inclined - Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 9 Января
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat to ball press
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat (Very deep)
75 kg | 12 reps
80 kg | 12 reps
85 kg | 12 reps
90 kg | 10 reps
95 kg | 10 reps
2 Split Position - Over Row - 1 Arm
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
Rest: 2:30
1 Back Squat (Very deep)
75 kg | 12 reps
80 kg | 12 reps
85 kg | 12 reps
90 kg | 10 reps
95 kg | 10 reps
2 Split Position - Over Row - 1 Arm
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
22.5 kg | 12 reps ea
Rest: 2:30
3 Rounds
1 RDL - 1 Leg - 2DB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Push Ups (weighted)
15 reps
15 reps
15 reps
3 Biceps Curl - Alt. - 2 DB
20 kg | 16 Reps
20 kg | 16 Reps
20 kg | 16 Reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2DB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Push Ups (weighted)
15 reps
15 reps
15 reps
3 Biceps Curl - Alt. - 2 DB
20 kg | 16 Reps
20 kg | 16 Reps
20 kg | 16 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Исходные данные
Health Status
Антропометрия:
Возраст: 30
Рост: 184см
Вес: 90kg
Ограничения:
Болевые ощущения в правом колене (биомеханика)
Возраст: 30
Рост: 184см
Вес: 90kg
Ограничения:
Болевые ощущения в правом колене (биомеханика)
FMS Testing
Зоны развития:
- Мобильность грудного отдела
- Укрепление запястьев и хвата
- Немного затянуты подколенные сухожилия
Strength & Power Testing
Power:
Vertical Jump - NCM: 32 см
Vertical Jump - CM: 36,6 см
Strength:
Deadlift: 115 kg - 6 reps
Chest Press: 77 kg - 2 reps (лучший результат - 80 - 3 reps)
Squat: 100 kg - 5 reps
Row: 65 kg - 3 reps
Vertical Jump - NCM: 32 см
Vertical Jump - CM: 36,6 см
Strength:
Deadlift: 115 kg - 6 reps
Chest Press: 77 kg - 2 reps (лучший результат - 80 - 3 reps)
Squat: 100 kg - 5 reps
Row: 65 kg - 3 reps
Goals & Targets
Цели:
Stamina/ Strength
Задачи цикла:
Stamina/ Strength
Задачи цикла:
- Улучшение силовых показателей
- Улучшение силовой выносливости
Тестирование (Октябрь, 23 vs Март, 24)
- 10%Squat (123,8 kg 1PM)
- 6%Deadlift (141,8 kg 1PM)
- 6%Chest Press (84 kg 1PM)
- 7%Row (74 kg 1PM)
- 20%CM Vertical Jump (53 cm)
- 15%NCM Vertical Jump (45,72 см)
- 6%Broad Jump (228 см)
- 0%RSA (AVG. Watts 650 - 5 Sets)
Тестирование (Февраль, 23 vs Март, 23)
- 13%Squat (140,6 kg 1PM)
- 15%Deadlift (163,1 kg 1PM)
- 7%Chest Press (90 kg 1PM)
- 0%Row (72 kg 1PM)
- 6%NCM Jump (48,51 cm)
- 4%CM Jump (55,88 cm)
- 1%Broad Jump (231 cm)
- 53%RSA (AVG. Watts 1000 - 5 Sets)
Тестирование (Март, 23 vs Октябрь, 23)
- 10%Squat (123,8 kg 1PM)
- 6%Deadlift (141,8 kg 1PM)
- 6%Chest Press (84 kg 1PM)
- 7%Row (74 kg 1PM)
- 20%CM Vertical Jump (53 cm)
- 15%NCM Vertical Jump (45,72 см)
- 6%Broad Jump (228 см)
- 0%RSA (AVG. Watts 650 - 5 Sets)
Техническая поддержка
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