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 |
Focus: Max Strength
Dead Lift
Dead Lift
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
PB1. KB Swings
PB1. KB Swings
- 24 kg | 6 reps
- 24 kg | 6 reps
- 24 kg | 6 reps
- 24 kg | 6 reps
- 3 reps ea
- 3 reps ea
- 3 reps ea
- 3 reps ea
6 Rounds
A1. Dead Lift - BB
A1. Dead Lift - BB
- 50 kg / 8 reps
- 60 kg / 8 reps
- 70 kg / 6 reps
- 70 kg / 6 reps
- 70 kg / 6 reps
- 70 kg / 6 reps
- 5 kg / 8 reps ea
- 10 kg / 8 reps ea
- 10 kg / 8 reps ea
- 10 kg / 8 reps ea
- 10 kg / 8 reps ea
- 10 kg / 8 reps ea
- 3 ea
- 3 ea
- 3 ea
- 3 ea
- 3 ea
- 3 ea
4 Rounds
B1. RDL - 2DB
Rest: 90 secs
B1. RDL - 2DB
- 17,5 kg x2 / 10 reps
- 20 kg x2 / 10 reps
- 22,5 kg x2 / 10 reps
- 25 kg x2 / 10 reps
- 10 kg x2 / 10-12
- 10 kg x2 / 10-12
- 10 kg x2 / 10-12
- 10 kg x2 / 10-12
Rest: 90 secs
3 Rounds
C1. Pavlov Press w Outside Rotation - Half-Kneeling - Outside Knee
C1. Pavlov Press w Outside Rotation - Half-Kneeling - Outside Knee
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 10 reps
- 10 reps
- 10 reps
10 Rounds
Assault Bike
Work: 10 sec max / Rest: 40 sec slow
Assault Bike
Work: 10 sec max / Rest: 40 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 3 |
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
Thrusters - 1DB
15 kg | 4 reps ea
17,5 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
Thrusters - 1DB
15 kg | 4 reps ea
17,5 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
6 Rounds
1 Bench Press - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 5 reps
43 kg | 5 reps
45 kg | 5 reps
47 kg | 5 reps
2 TRX - Inverted Row - 1 Leg
8 reps ea
8 reps ea
8 reps ea
8 reps ea
8 reps ea
8 reps ea
After each round:
3 reps ea | T-spine Rotation
Rest: 2:30
1 Bench Press - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 5 reps
43 kg | 5 reps
45 kg | 5 reps
47 kg | 5 reps
2 TRX - Inverted Row - 1 Leg
8 reps ea
8 reps ea
8 reps ea
8 reps ea
8 reps ea
8 reps ea
After each round:
3 reps ea | T-spine Rotation
Rest: 2:30
4 Rounds
1 Incline - Bench Press - 2DB - Alt.
12,5 kg x2 | 14 reps
15 kg x2 | 14 reps
17,5 kg x2 | 14 reps
17,5 kg x2 | 14 reps
2 Strict Pull Ups w 3 Pauses - Eccentric
3 reps
3 reps
3 reps
3 reps
3 SB - Leg Curl - 1 Leg - Eccentric
6 reps ea
6 reps ea
6 reps ea
6 reps ea
After each round:
Rest: 90 secs
1 Incline - Bench Press - 2DB - Alt.
12,5 kg x2 | 14 reps
15 kg x2 | 14 reps
17,5 kg x2 | 14 reps
17,5 kg x2 | 14 reps
2 Strict Pull Ups w 3 Pauses - Eccentric
3 reps
3 reps
3 reps
3 reps
3 SB - Leg Curl - 1 Leg - Eccentric
6 reps ea
6 reps ea
6 reps ea
6 reps ea
After each round:
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 2 |
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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
7 Rounds
1 Squat - BB
50 kg | 8 reps
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 Extension - 2 DB
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
Rest: 3:30
1 Squat - BB
50 kg | 8 reps
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 Extension - 2 DB
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
Rest: 3:30
3 Rounds
Body Saw
10 kg| 8 reps
Body Saw
10 kg| 8 reps
3 Rounds
1 Bulgarian Split Squat - 2DB
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 repse ea
2 Push Ups
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2DB
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 repse ea
2 Push Ups
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 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 1 |
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)
40 kg | 5 reps
40 kg | 5 reps
40 kg | 5 reps
43 kg | 5 reps
45 kg | 5 reps
Skier
15 sec
15 sec
15 sec
15 sec
15 sec
Snatch from Floor
15 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
40 kg | 5 reps
40 kg | 5 reps
40 kg | 5 reps
43 kg | 5 reps
45 kg | 5 reps
Skier
15 sec
15 sec
15 sec
15 sec
15 sec
Snatch from Floor
15 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Lateral Squat (fronted)
BB + 20 kg | 8 reps ea
2 Biceps - 2 DB
12,5 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - Lateral Squat (fronted)
BB + 20 kg | 8 reps ea
2 Biceps - 2 DB
12,5 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
4
Тренировка 2 | Межпраздничная
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.
3 Rounds
Power Clean - BB
25 kg | 4 reps
35 kg | 4 reps
40 kg | 3 reps
3 Rounds
Power Clean & Jerk - BB
25 kg | 4 reps
30 kg | 4 reps
35 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Clean - BB
25 kg | 4 reps
35 kg | 4 reps
40 kg | 3 reps
3 Rounds
Power Clean & Jerk - BB
25 kg | 4 reps
30 kg | 4 reps
35 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Bench (45 degree) - Shoulder Press - BB
25 kg | 8 reps
27 kg | 6 reps
30 kg | 5 reps
32 kg | 5 reps
34 kg | 4 reps
36 kg | 3 reps
2 Horizontal Row - 1 Arm
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Bench (45 degree) - Shoulder Press - BB
25 kg | 8 reps
27 kg | 6 reps
30 kg | 5 reps
32 kg | 5 reps
34 kg | 4 reps
36 kg | 3 reps
2 Horizontal Row - 1 Arm
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - BB
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - BB
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Run
Work: 30 sec/ Rest: 90 sec
Treadmill - 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 1| Межпраздничная
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.
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
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
6 Rounds
1 Squat - BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Landime - Low Row
BB + 10 kg | 12 reps
Rest: 45 sec
1 Squat - BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Landime - Low Row
BB + 10 kg | 12 reps
Rest: 45 sec
3 Rounds
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 FWD Lunges - 2 KB
16 kg | 24 steps
3 Biceps - BB
25 kg | 8 reps
After each round:
Rest: 45 secs
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 FWD Lunges - 2 KB
16 kg | 24 steps
3 Biceps - BB
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 6 |
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 Deadlift - перевернутый trapbar
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
2 Landmine - Push Press
BB +10 kg | 5 reps ea
Rest: 3:00
1 Deadlift - перевернутый trapbar
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
2 Landmine - Push Press
BB +10 kg | 5 reps ea
Rest: 3:00
4 Rounds
1 Front Squat - 1 KB (very deep)
35 kg| 12 reps
35 kg| 12 reps
35 kg| 12 reps
2 Arnold`s Shoulder Press
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Front Squat - 1 KB (very deep)
35 kg| 12 reps
35 kg| 12 reps
35 kg| 12 reps
2 Arnold`s Shoulder Press
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec
Rest: 30 sec
Bike
Work 15 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 5 |
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)
40 kg | 7 reps
40 kg | 6 reps
40 kg | 6 reps
43 kg | 6 reps
45 kg | 6 reps
Pull Ups - Eccentric (с весом)
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
40 kg | 7 reps
40 kg | 6 reps
40 kg | 6 reps
43 kg | 6 reps
45 kg | 6 reps
Pull Ups - Eccentric (с весом)
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Hip Hinge (very slow)
BB + 25-30 kg | 8 reps
BB + 25 - 30 kg | 8 reps
BB + 25 -30 kg | 8 reps
BB + 25-30 kg | 8 reps
2 Biceps - 2 DB
12,5 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge (very slow)
BB + 25-30 kg | 8 reps
BB + 25 - 30 kg | 8 reps
BB + 25 -30 kg | 8 reps
BB + 25-30 kg | 8 reps
2 Biceps - 2 DB
12,5 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 4 |
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
4 Rounds
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Overhead - Squat
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Overhead - Squat
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB (очень глубоко)
50 kg | 8 reps
50 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
Rest: 2:30
1 Squat - BB (очень глубоко)
50 kg | 8 reps
50 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
Rest: 2:30
3 Rounds
1 Sleds - Cross Step
S + 60 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
2 Shoulder Extension - 2 DB
8 kg | 10 reps
8 kg | 10 reps
8 kg | 10 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Sleds - Cross Step
S + 60 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
2 Shoulder Extension - 2 DB
8 kg | 10 reps
8 kg | 10 reps
8 kg | 10 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 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 3 |
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
43 kg | 6 reps
43 kg | 6 reps
45 kg | 6 reps
45 kg | 6 reps
45 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
43 kg | 6 reps
43 kg | 6 reps
45 kg | 6 reps
45 kg | 6 reps
45 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 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
20 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 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
20 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 2 |
Focus: Endurance
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
8 Rounds
Rope Slam/ Slam ball@10 kg
Work: 20 sec/ 20 sec
Rest: 45 sec
Rest: 4:00
Rope Slam/ Slam ball@10 kg
Work: 20 sec/ 20 sec
Rest: 45 sec
Rest: 4:00
10 Rounds
Treadmill
20 sec
40 sec
Treadmill
20 sec
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 1 |
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 Deadlift-BB (на технику, на 4 счета вниз, быстро вверх)
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
2 Swing - 1KB
24 kg | 10 reps
Rest: 3:00
1 Deadlift-BB (на технику, на 4 счета вниз, быстро вверх)
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
60 kg | 6 reps
2 Swing - 1KB
24 kg | 10 reps
Rest: 3:00
3 Rounds
1 Step on the Box
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
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 15 sec
Rest: 30 sec
Bike
Work 15 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
3
Тренировка 9 |
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
Bench - Row - BB
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row - BB
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 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 (with band)
8 reps
8 reps
8 reps
8 reps
2 Fronted - BWD Lunge (Negative) - BB
30 kg | 8 reps ea
30 kg | 8 reps ea
35 kg | 8 reps ea
40 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Pull Ups (with band)
8 reps
8 reps
8 reps
8 reps
2 Fronted - BWD Lunge (Negative) - BB
30 kg | 8 reps ea
30 kg | 8 reps ea
35 kg | 8 reps ea
40 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 8 |
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
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Overhead - Squat
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Overhead - Squat
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB (очень глубоко)
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
Rest: 2:30
1 Squat - BB (очень глубоко)
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
Rest: 2:30
3 Rounds
1 Sleds - Cross Step
S + 60 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
2 Shoulder Extension - 2 DB
8 kg | 10 reps
8 kg | 10 reps
8 kg | 10 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Sleds - Cross Step
S + 60 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
S + 70 kg | 1 line - each leg
2 Shoulder Extension - 2 DB
8 kg | 10 reps
8 kg | 10 reps
8 kg | 10 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 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 7 |
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
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 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
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 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)
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
30 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)
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
30 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 6 |
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
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 - Split Position - Deadlift
75 kg | 8 reps ea
80 kg | 8 reps ea
85 kg | 7 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 kg | 6 reps ea
2 Shuffle with Bungee
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 3:00
1 Trapbar - Split Position - Deadlift
75 kg | 8 reps ea
80 kg | 8 reps ea
85 kg | 7 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 kg | 6 reps ea
2 Shuffle with Bungee
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 3:00
4 Rounds
1 Deep Squat - 1 KB
35 kg | 16 reps
35 kg | 16 reps
35 kg | 16 reps
35 kg | 16 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Deep Squat - 1 KB
35 kg | 16 reps
35 kg | 16 reps
35 kg | 16 reps
35 kg | 16 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
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 5 |
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
Bench - Row
37 kg | 8 reps
40 kg | 6 reps
43 kg | 6 reps
46 kg | 5 reps
49 kg | 5 reps
52 kg | 4 reps
54 kg | 4 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
37 kg | 8 reps
40 kg | 6 reps
43 kg | 6 reps
46 kg | 5 reps
49 kg | 5 reps
52 kg | 4 reps
54 kg | 4 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
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Landmine -Cross Lunge
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Arnold`s Shoulder Press - 2DB
8 kg ea | 10 reps
9 kg | 10 reps
10 kg | 10 reps
2 Pull Ups - 3 Points- pauses (медленно вниз)
5 kg | 4 reps
After each round:
Rest: 45 secs
1 Arnold`s Shoulder Press - 2DB
8 kg ea | 10 reps
9 kg | 10 reps
10 kg | 10 reps
2 Pull Ups - 3 Points- pauses (медленно вниз)
5 kg | 4 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees with Snatch - 1 DB@12,5 kg
Work: 45 sec
Rest: 60 sec
Burpees with Snatch - 1 DB@12,5 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
Тренировка 4 |
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
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Overhead - Squat
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Overhead - Squat
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
25 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Squat - BB
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
95 kg | 3 reps
60 kg | Max reps
Rest: 3:30
1 Squat - BB
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
95 kg | 3 reps
60 kg | Max reps
Rest: 3:30
3 Rounds
1 In Block - Quad Eccentric - 1 Leg
35-40 kg | 6 reps ea
35-40 kg | 6 reps ea
35-40 kg | 6 reps ea
2 Shoulder Extension - 2 DB
8 kg | 10 reps
8 kg | 10 reps
8 kg | 10 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 In Block - Quad Eccentric - 1 Leg
35-40 kg | 6 reps ea
35-40 kg | 6 reps ea
35-40 kg | 6 reps ea
2 Shoulder Extension - 2 DB
8 kg | 10 reps
8 kg | 10 reps
8 kg | 10 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 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 3 |
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.
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
25 kg| 4 reps
30 kg| 4 reps
35 kg| 4 reps
40 kg| 4 reps
After each round:
rest: 45 sec
Power Clean - BB
25 kg| 4 reps
30 kg| 4 reps
35 kg| 4 reps
40 kg| 4 reps
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
51 kg | 6 reps
53 kg | 5 reps
55 kg | 4 reps
57 kg | 3 reps
After each round:
3 reps ea| 90/90
Rest: 3:30
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
51 kg | 6 reps
53 kg | 5 reps
55 kg | 4 reps
57 kg | 3 reps
After each round:
3 reps ea| 90/90
Rest: 3:30
4 Rounds
1 Hip Thrust
BB + 60 kg | 8 reps
BB + 75 kg | 8 reps
BB + 80 kg | 8 reps
BB + 90 kg | 8 reps
2 Swing - KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 TRX - 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 + 75 kg | 8 reps
BB + 80 kg | 8 reps
BB + 90 kg | 8 reps
2 Swing - KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 TRX - 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 2 |
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 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
2 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
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
2 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
Rest: 3:00
3 Rounds
1 Bulgarian Split Squat - 2DB
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
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2DB
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
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 1 |
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.
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 Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Drop Jump with Plate
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
25 kg | 12 reps
25 kg | 12 reps
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
25 kg | 12 reps
25 kg | 12 reps
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
3 Rounds
Landmine - BWD Lunge to Press - 1 Arm
10 kg | 6 reps ea
15 kg | 6 reps ea
15 kg | 6 reps ea
After each round:
Rest: 45 secs
Landmine - BWD Lunge to Press - 1 Arm
10 kg | 6 reps ea
15 kg | 6 reps ea
15 kg | 6 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
2
Тренировка 8 |
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
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
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
40 kg | 1 lime
45 kg | 1 lime
45 kg | 1 lime
45 kg | 1 lime
45 kg | 1 lime
Rest: 2:30
1 Back Squat
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
40 kg | 1 lime
45 kg | 1 lime
45 kg | 1 lime
45 kg | 1 lime
45 kg | 1 lime
Rest: 2:30
4 Rounds
1 Split Position - Over Row - 1 Arm
20 kg ea | 12 reps ea
20 kg ea | 12 reps ea
20 kg ea | 10 reps ea
30 kg ea | 10 reps ea
2 Biceps Curl - BB
25 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Split Position - Over Row - 1 Arm
20 kg ea | 12 reps ea
20 kg ea | 12 reps ea
20 kg ea | 10 reps ea
30 kg ea | 10 reps ea
2 Biceps Curl - BB
25 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
27 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 7 |
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.
3 Rounds
Power Clean - BB
25 kg | 4 reps
35 kg | 4 reps
40 kg | 3 reps
3 Rounds
Power Clean & Jerk - BB
25 kg | 4 reps
30 kg | 4 reps
35 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Clean - BB
25 kg | 4 reps
35 kg | 4 reps
40 kg | 3 reps
3 Rounds
Power Clean & Jerk - BB
25 kg | 4 reps
30 kg | 4 reps
35 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Bench (45 degree) - Shoulder Press - BB
25 kg | 8 reps
27 kg | 6 reps
30 kg | 5 reps
32 kg | 5 reps
34 kg | 4 reps
36 kg | 3 reps
2 Horizontal Row - 1 Arm
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Bench (45 degree) - Shoulder Press - BB
25 kg | 8 reps
27 kg | 6 reps
30 kg | 5 reps
32 kg | 5 reps
34 kg | 4 reps
36 kg | 3 reps
2 Horizontal Row - 1 Arm
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - BB
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - BB
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Run
Work: 30 sec/ Rest: 90 sec
Treadmill - 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 6 |
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
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 - Split Position - Deadlift
75 kg | 8 reps ea
80 kg | 8 reps ea
85 kg | 7 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 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 Trapbar - Squat Jump
50 kg | 4 reps
Rest: 3:00
1 Trapbar - Split Position - Deadlift
75 kg | 8 reps ea
80 kg | 8 reps ea
85 kg | 7 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 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 Trapbar - Squat Jump
50 kg | 4 reps
Rest: 3:00
4 Rounds
1 Shoulder Extension - 2 DB
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
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 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 5 |
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
Row from Floor - BB с паузой вверху
30 kg | 8 reps
35 kg | 8 reps
37 kg | 6 reps
40 kg | 6 reps
42 kg | 5 reps
45 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
30 kg | 8 reps
35 kg | 8 reps
37 kg | 6 reps
40 kg | 6 reps
42 kg | 5 reps
45 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
17,5 kg ea | 16 reps
17,5 kg ea | 16 reps
20 kg ea | 16 reps
20 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 4 |
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
60 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
60 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 from the bench (присед из положения сидя на лавке)
60 kg | 8 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
2 Split Position - Row - 1 Arm
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
Rest: 2:30 mins
1 Back Squat from the bench (присед из положения сидя на лавке)
60 kg | 8 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
2 Split Position - Row - 1 Arm
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
Rest: 2:30 mins
3 Rounds
1 BWD Lunge - Fronted
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 8 reps ea
2 TRX - Inverted - Row (с блином10 кг опционально)
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
1 BWD Lunge - Fronted
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 8 reps ea
2 TRX - Inverted - Row (с блином10 кг опционально)
12 Reps
12 Reps
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: 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 + 12,5 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 + 12,5 kg| 4 reps ea
BB + 15 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
51 kg | 6 reps
53 kg | 5 reps
55 kg | 4 reps
57 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
51 kg | 6 reps
53 kg | 5 reps
55 kg | 4 reps
57 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 + 75 kg | 8 reps
BB + 80 kg | 8 reps
BB + 90 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 + 75 kg | 8 reps
BB + 80 kg | 8 reps
BB + 90 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 2 |
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
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 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
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 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 1 |
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
7 Rounds
Bench - Row
37 kg | 8 reps
40 kg | 6 reps
43 kg | 6 reps
46 kg | 5 reps
49 kg | 5 reps
52 kg | 4 reps
54 kg | 4 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
37 kg | 8 reps
40 kg | 6 reps
43 kg | 6 reps
46 kg | 5 reps
49 kg | 5 reps
52 kg | 4 reps
54 kg | 4 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
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Landmine -Cross Lunge
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Bench - Seated - Shoulder Press - 2 DB
12,5 kg ea | 10 reps
12,5 kg | 10 reps
15 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
5 kg | 4 reps
After each round:
Rest: 45 secs
1 Bench - Seated - Shoulder Press - 2 DB
12,5 kg ea | 10 reps
12,5 kg | 10 reps
15 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
5 kg | 4 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees with Snatch - 1 DB@12,5 kg
Work: 45 sec
Rest: 60 sec
Burpees with Snatch - 1 DB@12,5 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: 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
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 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
45 cm | 5 reps
45 cm | 5 reps
50 cm | 5 reps
50 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
7 Rounds
1 Split Squat - BB
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
95 kg | 3 reps
100 kg | 3 reps
Rest: 3:30
1 Split Squat - BB
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
95 kg | 3 reps
100 kg | 3 reps
Rest: 3:30
3 Rounds
1 Front Squat - BB
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 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 7 |
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
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
4 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
7 Rounds
1 Chest Press - BB - Double
35 kg | 5 reps
37 kg | 5 reps
40 kg | 5 reps
42 kg | 5 reps
45 kg | 5 reps
47 kg | 5 reps
47 kg | 5 reps
2 Verical Row (хват не широкий)
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB - Double
35 kg | 5 reps
37 kg | 5 reps
40 kg | 5 reps
42 kg | 5 reps
45 kg | 5 reps
47 kg | 5 reps
47 kg | 5 reps
2 Verical Row (хват не широкий)
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Bar - Push Ups
8 reps
8 reps
8 reps
8 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
90 kg | 7 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
114 kg | 4 reps
117 kg | 3 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
90 kg | 7 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
114 kg | 4 reps
117 kg | 3 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 Shoulder Extension - 2 DB
8 kg| 12 reps
8 kg| 12 reps
8 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 Shoulder Extension - 2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
After each round:
Rest: 45 secs
10 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)
35 kg | 8 reps
37 kg | 7 reps
39 kg | 6 reps
41 kg | 6 reps
43 kg | 6 reps
45 kg | 6 reps
Pull Ups - Eccentric (с весом)
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
35 kg | 8 reps
37 kg | 7 reps
39 kg | 6 reps
41 kg | 6 reps
43 kg | 6 reps
45 kg | 6 reps
Pull Ups - Eccentric (с весом)
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
The "Corner" on the bars
10 secs
The "Corner" on the bars
10 secs
4 Rounds
1 Landmine - Hip Hinge (very slow)
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
2 Shoulder Extension - 2 DB
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge (very slow)
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
2 Shoulder Extension - 2 DB
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 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.
4 Rounds
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
7 Rounds
1 Squat - BB
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
95 kg | 3 reps
100 kg | 3 reps
Rest: 3:30
1 Squat - BB
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
95 kg | 3 reps
100 kg | 3 reps
Rest: 3:30
3 Rounds
1 Lateral Squat - 1 KB (contr. side)
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Lateral Squat - 1 KB (contr. side)
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 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 |
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
25 kg | 3 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 - BWD Lunge to Press
25 kg | 3 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
42 kg | 7 reps
44 kg | 6 reps
46 kg | 5 reps
48 kg | 5 reps
50 kg | 4 reps
52 kg | 3 reps
54 kg | 3 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
42 kg | 7 reps
44 kg | 6 reps
46 kg | 5 reps
48 kg | 5 reps
50 kg | 4 reps
52 kg | 3 reps
54 kg | 3 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)
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
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
16-17,5 kg ea | 24 steps
2 Landime - Low Row
BB + 10 kg | 12 reps
3 Biceps - 2 DB - Alt.
12,5 kg | 16 reps
Rest: 45 sec
1 FWD Lunge - 2KB
16-17,5 kg ea | 24 steps
2 Landime - Low Row
BB + 10 kg | 12 reps
3 Biceps - 2 DB - Alt.
12,5 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 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.
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 Clean - BB
25 kg | 4 reps
35 kg | 4 reps
40 kg | 3 reps
3 Rounds
Power Clean & Jerk - BB
25 kg | 4 reps
30 kg | 4 reps
35 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Clean - BB
25 kg | 4 reps
35 kg | 4 reps
40 kg | 3 reps
3 Rounds
Power Clean & Jerk - BB
25 kg | 4 reps
30 kg | 4 reps
35 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Bench (45 degree) - Shoulder Press - BB
25 kg | 8 reps
27 kg | 6 reps
30 kg | 5 reps
32 kg | 5 reps
34 kg | 4 reps
36 kg | 3 reps
2 Horizontal Row - 1 Arm
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Bench (45 degree) - Shoulder Press - BB
25 kg | 8 reps
27 kg | 6 reps
30 kg | 5 reps
32 kg | 5 reps
34 kg | 4 reps
36 kg | 3 reps
2 Horizontal Row - 1 Arm
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
25-30 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - BB
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - BB
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Run
Work: 30 sec/ Rest: 90 sec
Treadmill - 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 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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
7 Rounds
1 Squat - BB
50 kg | 8 reps
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 Extension - 2 DB
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
Rest: 3:30
1 Squat - BB
50 kg | 8 reps
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 Extension - 2 DB
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
Rest: 3:30
3 Rounds
Body Saw
10 kg| 8 reps
Body Saw
10 kg| 8 reps
3 Rounds
1 Landmine - Cross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Push Ups
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Push Ups
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 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 6 | Четверг, 19 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
30 kg | 8 reps
35 kg | 8 reps
37 kg | 6 reps
40 kg | 6 reps
42 kg | 5 reps
45 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
30 kg | 8 reps
35 kg | 8 reps
37 kg | 6 reps
40 kg | 6 reps
42 kg | 5 reps
45 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 5 | Вторник, 17 Декабря
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
90 kg | 7 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
114 kg | 4 reps
117 kg | 3 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
90 kg | 7 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
114 kg | 4 reps
117 kg | 3 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 Shoulder Extension - 2 DB
8 kg| 12 reps
8 kg| 12 reps
8 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 Shoulder Extension - 2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
After each round:
Rest: 45 secs
10 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 | Суббота, 14 Декабря
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
42 kg | 8 reps
45 kg | 6 reps
48 kg | 5 reps
50 kg | 5 reps
52 kg | 4 reps
54 kg | 3 reps
56 kg | 3 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
42 kg | 8 reps
45 kg | 6 reps
48 kg | 5 reps
50 kg | 5 reps
52 kg | 4 reps
54 kg | 3 reps
56 kg | 3 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
10 Rounds
Treadmill - Run
Work: 30 sec/ Rest: 90 sec
Treadmill - 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 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.
4 Rounds
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
7 Rounds
1 Squat - BB
75 kg | 7 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
100 kg | 3 reps
2 Half-Kneeling - to Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:30
1 Squat - BB
75 kg | 7 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
100 kg | 3 reps
2 Half-Kneeling - to Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:30
3 Rounds
1 Shoulder Extension - 2 DB
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
2 Lateral Squat - 1 KB (contr. side)
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Shoulder Extension - 2 DB
9 kg | 12 reps
9 kg | 12 reps
9 kg | 12 reps
2 Lateral Squat - 1 KB (contr. side)
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 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 |
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 - BB
35 kg | 8 reps
40 kg | 7 reps
43 kg | 6 reps
47 kg | 5 reps
50 kg | 4 reps
52 kg | 3 reps
Skier
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB
35 kg | 8 reps
40 kg | 7 reps
43 kg | 6 reps
47 kg | 5 reps
50 kg | 4 reps
52 kg | 3 reps
Skier
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull Ups Eccentric (сначала без резинки, потом с резинкой)
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups Eccentric (сначала без резинки, потом с резинкой)
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Rope slam - alt./ push ups
Work: 20 sec/ 20 sec (btw: 5 sec rest)
Rest: 50 sec
Rope slam - alt./ push ups
Work: 20 sec/ 20 sec (btw: 5 sec rest)
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 1 |
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
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift (перевернутый)
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
2 Half-Kneeling - Shoulder Press - 1 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Rest: 2:30
1 Trapbar - Deadlift (перевернутый)
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
2 Half-Kneeling - Shoulder Press - 1 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Rest: 2:30
3 Rounds
1 Sleds - Lateral March
55 kg | 2 lines ea
60 kg | 2 lines ea
65 kg | 2 lines ea
2 Inclined - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
1 Sleds - Lateral March
55 kg | 2 lines ea
60 kg | 2 lines ea
65 kg | 2 lines ea
2 Inclined - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
3 Rounds
Biceps Curl - 2DB - Alt.
15 kg | 16 reps
After each round:
Rest: 45 secs
Biceps Curl - 2DB - Alt.
15 kg | 16 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec (~350-400 watts) / Rest: 90 sec
Bike
Work: 30 sec (~350-400 watts) / 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
10
Тренировка 11 | Суббота, 30 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
42 kg | 8 reps
45 kg | 6 reps
48 kg | 5 reps
50 kg | 5 reps
52 kg | 4 reps
54 kg | 3 reps
2 in Block - Vertical Row
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 5 reps
50 kg | 5 reps
52 kg | 4 reps
54 kg | 3 reps
2 in Block - Vertical Row
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
15-25 kg | 10 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Inclined - Y-Fly
1 kg | 8 reps
1 kg | 8 reps
1 kg | 8 reps
1 kg | 8 reps
2 TRX - Leg Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Inclined - Y-Fly
1 kg | 8 reps
1 kg | 8 reps
1 kg | 8 reps
1 kg | 8 reps
2 TRX - Leg Curl
12 reps
12 reps
12 reps
12 reps
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 10 | Четверг, 28 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.
4 Rounds
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 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
7 Rounds
1 Squat - BB
70 kg | 8 reps
75 kg | 7 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
2 Half-Kneeling - to Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:30
1 Squat - BB
70 kg | 8 reps
75 kg | 7 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
2 Half-Kneeling - to Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
Rest: 3:30
3 Rounds
1 Inclined - Row - alt.
12.5 kg | 16 rep
2 Biceps - BB
27 kg | Max
After each round:
Rest: 45 secs
1 Inclined - Row - alt.
12.5 kg | 16 rep
2 Biceps - BB
27 kg | Max
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 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 9 | Вторник, 26 Ноября
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.
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 Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Drop Jump with Plate
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
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Deadbug - Bench Press - 2 DB - Alt.
15 kg ea | 16 Reps
15 kg ea | 16 Reps
15 kg ea | 16 Reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Deadbug - Bench Press - 2 DB - Alt.
15 kg ea | 16 Reps
15 kg ea | 16 Reps
15 kg ea | 16 Reps
After each round:
Rest: 45 secs
3 Rounds
Landmine - BWD Lunge to Press - 1 Arm
10 kg | 6 reps ea
15 kg | 6 reps ea
15 kg | 6 reps ea
After each round:
Rest: 45 secs
Landmine - BWD Lunge to Press - 1 Arm
10 kg | 6 reps ea
15 kg | 6 reps ea
15 kg | 6 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 8 | Суббота, 23 Ноября
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 Trusters with ball@4 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Trusters with ball@4 kg
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
Тренировка 7 | Суббота, 27 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
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift (перевернутый)
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
2 Half-Kneeling - Shoulder Press - 1 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Rest: 2:30
1 Trapbar - Deadlift (перевернутый)
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
2 Half-Kneeling - Shoulder Press - 1 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Rest: 2:30
3 Rounds
1 Sleds - March
100 kg | 2 lines
100 kg | 2 lines
100 kg | 2 lines
2 Inclined - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
1 Sleds - March
100 kg | 2 lines
100 kg | 2 lines
100 kg | 2 lines
2 Inclined - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec (~350-400 watts) / Rest: 90 sec
Bike
Work: 30 sec (~350-400 watts) / 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 5 | Четверг, 14 Ноября
Focus: Max Strength
Lower Body Push - Split Squat
Lower Body Push - Split 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 To Ball Press
7 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
CM - Squat To Ball Press
7 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 CM Vertical Jump to the box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
2 Split Squat - BB
70 kg | 8 reps ea
75 kg | 8 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 5 reps ea
95 kg | 4 reps ea
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 2:30
1 CM Vertical Jump to the box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
2 Split Squat - BB
70 kg | 8 reps ea
75 kg | 8 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 5 reps ea
95 kg | 4 reps ea
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 2:30
4 Rounds
8 reps| Body Saw with Slides (10 kg)
8 reps| Body Saw with Slides (10 kg)
3 Rounds
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
2 Push Ups
5 kg ea| 15 reps
5 kg ea| 15 reps
5 kg ea| 15 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
2 Push Ups
5 kg ea| 15 reps
5 kg ea| 15 reps
5 kg ea| 15 reps
After each round:
Rest: 45 secs
10 rounds
Bike (~350 watts)
Work: 30 sec / Rest: 90
Bike (~350 watts)
Work: 30 sec / Rest: 90
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, 12 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 - BB
35 kg | 10 reps
35 kg | 10 reps
37 kg | 10 reps
37 kg | 10 reps
39 kg | 8 reps
39 kg | 8 reps
41 kg | 8 reps
41 kg | 8 reps
Landmine - Half-kneeling - Shoulder Press
BB + 2,5 kg | 8 reps ea
BB + 2,5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
BB + 7,5 kg | 8 reps ea
BB + 7,5 kg | 8 reps ea
BB + 8 kg | 8 reps ea
BB + 8 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB
35 kg | 10 reps
35 kg | 10 reps
37 kg | 10 reps
37 kg | 10 reps
39 kg | 8 reps
39 kg | 8 reps
41 kg | 8 reps
41 kg | 8 reps
Landmine - Half-kneeling - Shoulder Press
BB + 2,5 kg | 8 reps ea
BB + 2,5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
BB + 7,5 kg | 8 reps ea
BB + 7,5 kg | 8 reps ea
BB + 8 kg | 8 reps ea
BB + 8 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull Ups Eccentric (сначала без резинки, потом с резинкой)
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups Eccentric (сначала без резинки, потом с резинкой)
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Rope slam - alt./ push ups
Work: 20 sec/ 20 sec (btw: 5 sec rest)
Rest: 50 sec
Rope slam - alt./ push ups
Work: 20 sec/ 20 sec (btw: 5 sec rest)
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 | Cуббота, 9 Ноября
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
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
115 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
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
115 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 Shoulder Extension - 2 DB
8 kg| 12 reps
8 kg| 12 reps
8 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 Shoulder Extension - 2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
After each round:
Rest: 45 secs
10 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 | Четверг, 7 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
45 kg | 8 reps
47 kg | 8 reps
49 kg | 6 reps
51 kg | 6 reps
52 kg | 6 reps
53 kg | 6 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
45 kg | 8 reps
47 kg | 8 reps
49 kg | 6 reps
51 kg | 6 reps
52 kg | 6 reps
53 kg | 6 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
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
16 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
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
16 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 1 | Вторник, 5 Ноября
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
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Front Squat - BB
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
2 Row - BB (на видео с пола, ты делаешь с виса)
25 kg | 8 reps
25 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
2 Row - BB (на видео с пола, ты делаешь с виса)
25 kg | 8 reps
25 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 FWD Lunge - 2 DB
16 kg ea| 24 steps
16 kg ea| 24 steps
16 kg ea| 24 steps
16 kg ea| 24 steps
2 Biceps Curl - 2 DB - alt.
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 DB
16 kg ea| 24 steps
16 kg ea| 24 steps
16 kg ea| 24 steps
16 kg ea| 24 steps
2 Biceps Curl - 2 DB - alt.
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
9
Тренировка 9 | Суббота, 19 Октября
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.
6 Rounds
1 Chest Press -BB
35 kg | 12 reps
35 kg | 12 reps
37 kg | 12 reps
37 kg | 12 reps
39 kg | 12 reps
39 kg | 12 reps
39 kg | 12 reps
39 kg | 12 reps
2 Kb Swing
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press -BB
35 kg | 12 reps
35 kg | 12 reps
37 kg | 12 reps
37 kg | 12 reps
39 kg | 12 reps
39 kg | 12 reps
39 kg | 12 reps
39 kg | 12 reps
2 Kb Swing
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
1 Fwd Lunge - 2 DB
15 kg ea| 12 reps ea
2 French Press - BB
27 kg| 12 reps
After each round:
Rest: 45 secs
1 Fwd Lunge - 2 DB
15 kg ea| 12 reps ea
2 French Press - BB
27 kg| 12 reps
After each round:
Rest: 45 secs
10 Rounds
Slam Ball/ Rope Slam - Alt.
Work: 20 sec / 20 sec
Rest: 50 sec
Slam Ball/ Rope Slam - Alt.
Work: 20 sec / 20 sec
Rest: 50 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 9 | 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.
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
90 kg | 8 reps
95 kg | 7 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 4 reps
115 kg | 3 reps
2 Squat Jumps - Continues
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
1 Trapbar - Deadlift
90 kg | 8 reps
95 kg | 7 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 4 reps
115 kg | 3 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
100 kg | 8 reps ea
100 kg | 8 reps ea
100 kg | 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 Sleds - March
100 kg | 8 reps ea
100 kg | 8 reps ea
100 kg | 8 reps ea
2 Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 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 8 | Вторник, 15 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.
5 Rounds
Skier
20 sec
Row from floor - BB
30 kg | 6 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Skier
20 sec
Row from floor - BB
30 kg | 6 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups (first 1-2 reps without band)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
2 Lateral - Base Position to Overhead - Ball Throw - 2 Arms
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
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
2 Lateral - Base Position to Overhead - Ball Throw - 2 Arms
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 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
16 kg ea| 8 reps ea
2 Arnold`s Shoulder Press - 2 DB
10 kg ea| 10 reps
10 kg ea| 10 reps
10 kg ea| 10 reps
10 kg ea| 10 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
16 kg ea| 8 reps ea
2 Arnold`s Shoulder Press - 2 DB
10 kg ea| 10 reps
10 kg ea| 10 reps
10 kg ea| 10 reps
10 kg ea| 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 7 | Суббота, 12 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
7 Rounds
1 Squat - BB
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 5 reps
95 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
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 5 reps
95 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
3 Rounds
1 Inclined - Row - alt.
12.5 kg | 16 rep
2 Biceps - BB
27 kg | Max
After each round:
Rest: 45 secs
1 Inclined - Row - alt.
12.5 kg | 16 rep
2 Biceps - BB
27 kg | Max
After each round:
Rest: 45 secs
4 Rounds
1 Stato-Dynamic
Work:
Lower Position Static- 30 sec
Midlle - 30 sec
Dynamic (btwn Lower & Middle) - 30 sec
Rest: 60 sec
After each round:
Rest: 45 secs
1 Stato-Dynamic
Work:
Lower Position Static- 30 sec
Midlle - 30 sec
Dynamic (btwn Lower & Middle) - 30 sec
Rest: 60 sec
After each round:
Rest: 45 secs
no
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, 8 Октября
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.
6 Rounds
1 Chest Press -BB
42 kg | 8 reps
45 kg | 8 reps
48 kg | 6 reps
50 kg | 6 reps
52 kg | 5 reps
54 kg | 5 reps
2 Split Position - Horizontal Ball Throw - 1 Arm
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press -BB
42 kg | 8 reps
45 kg | 8 reps
48 kg | 6 reps
50 kg | 6 reps
52 kg | 5 reps
54 kg | 5 reps
2 Split Position - Horizontal Ball Throw - 1 Arm
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
Hip Hinge - Ball Throw@5 kg (reactive Ball)
5 kg | 8 reps
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
Hip Hinge - Ball Throw@5 kg (reactive Ball)
5 kg | 8 reps
4 Rounds
1 Landmine - RDL - 1 Leg
20 kg ea| 8 reps ea
2 Narrow Push Ups
10 kg| 12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
20 kg ea| 8 reps ea
2 Narrow Push Ups
10 kg| 12 reps
After each round:
Rest: 45 secs
10 Rounds
Slam Ball/ Rope Slam - Alt.
Work: 20 sec / 20 sec
Rest: 50 sec
Slam Ball/ Rope Slam - Alt.
Work: 20 sec / 20 sec
Rest: 50 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Суббота, 5 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
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 (с плинтами)
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
108 kg | 4 reps
2 Landmine - Push Press
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
Rest: 3:00
1 Trapbar - Deadlift (с плинтами)
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
108 kg | 4 reps
2 Landmine - Push Press
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 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
3 Rounds
1 Sleds - March
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 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 Sleds - March
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 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
12 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, 3 Октября
Focus: Endurance
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.
8 Rounds
Rope Slam/ Slam ball@10 kg
Work: 20 sec/ 20 sec
Rest: 45 sec
Rest: 4:00
Rope Slam/ Slam ball@10 kg
Work: 20 sec/ 20 sec
Rest: 45 sec
Rest: 4:00
10 Rounds
Treadmill
20 sec
40 sec
Treadmill
20 sec
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 | Вторник, 1 Октября
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
40 kg | 8 reps
43 kg | 8 reps
46 kg | 6 reps
49 kg | 6 reps
52 kg | 5 reps
55 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
40 kg | 8 reps
43 kg | 8 reps
46 kg | 6 reps
49 kg | 6 reps
52 kg | 5 reps
55 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
2 Landmine- Сross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
6 reps
6 reps
6 reps
2 Landmine- Сross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Burpees
Work: 45 sec/ 60 sec
Burpees
Work: 45 sec/ 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 | Суббота, 28 Сентября
Focus: Max Strength
Lower Body Push - Split Squat
Lower Body Push - Split 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 To Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
CM - Squat To Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
1 Split Squat - BB
60 kg | 8 reps ea
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 4 reps ea
95 kg | 4 reps ea
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 3:00
1 Split Squat - BB
60 kg | 8 reps ea
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 4 reps ea
95 kg | 4 reps ea
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 3:00
4 Rounds
8 reps| Body Saw with Slides (5 kg)
8 reps| Body Saw with Slides (5 kg)
3 Rounds
1 Landmine - Front Squat
30 kg | 10 reps
30 kg | 10 reps
30 kg | 10 reps
2 Inclined - Scapular Extension - 2 DB
5 kg ea| 12 reps ea
5 kg ea| 12 reps ea
5 kg ea| 12 reps ea
After each round:
Rest: 45 secs
1 Landmine - Front Squat
30 kg | 10 reps
30 kg | 10 reps
30 kg | 10 reps
2 Inclined - Scapular Extension - 2 DB
5 kg ea| 12 reps ea
5 kg ea| 12 reps ea
5 kg ea| 12 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
25 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 | Вторник, 24 Сентября
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
45 kg | 8 reps
47 kg | 8 reps
49 kg | 6 reps
51 kg | 6 reps
52 kg | 6 reps
53 kg | 6 reps
2 Landmine - Power Snatch - 1 Arm
25 kg | 4 reps ea
25 kg | 4 reps ea
30 kg | 4 reps ea
30 kg | 4 reps ea
35 kg | 4 reps ea
35 kg | 4 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
45 kg | 8 reps
47 kg | 8 reps
49 kg | 6 reps
51 kg | 6 reps
52 kg | 6 reps
53 kg | 6 reps
2 Landmine - Power Snatch - 1 Arm
25 kg | 4 reps ea
25 kg | 4 reps ea
30 kg | 4 reps ea
30 kg | 4 reps ea
35 kg | 4 reps ea
35 kg | 4 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 TRX - Leg Curl
8 reps
8 reps
8 reps
8 reps
2 TRX - Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 TRX - Leg Curl
8 reps
8 reps
8 reps
8 reps
2 TRX - Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Run
Slam ball
Work: 15 sec/ Rest: 30 sec/ Work 15 sec/ Rest: 30 sec
Treadmill - Run
Slam ball
Work: 15 sec/ Rest: 30 sec/ Work 15 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
8
Тренировка 10 | Суббота, 21 Сентября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
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 Deadlift - BB
65 kg | 8 reps
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 4 reps
90 kg | 4 reps
2 Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Deadlift - BB
65 kg | 8 reps
70 kg | 7 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 4 reps
90 kg | 4 reps
2 Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
3 ea| DeadBug to Rotation with Plate@5 kg
3 ea| DeadBug to Rotation with Plate@5 kg
3 Rounds
1 Landmine - BWD Lunge
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump
Work: 20 sec / Rest: 40 sec
Split Squat Jump
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 9 | Вторник, 17 Сентября
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
6 Rounds
1 Pull Ups (first 1-2 reps without band)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
2 Lateral - Base Position to Overhead - Ball Throw - 2 Arms
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
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
2 Lateral - Base Position to Overhead - Ball Throw - 2 Arms
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
4 kg | 5 ea
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 Landmine - Split Position - Shoulder Press - 1 Arm
BB + 10 kg ea| 8 reps ea
BB + 10 kg ea| 8 reps ea
BB + 10 kg ea| 8 reps ea
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 Landmine - Split Position - Shoulder Press - 1 Arm
BB + 10 kg ea| 8 reps ea
BB + 10 kg ea| 8 reps ea
BB + 10 kg ea| 8 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Biceps Curls - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
1 Biceps Curls - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
Rest: 45 secs
Test RSA (Max Series with 650 Watts since each series)
Bike
Work: 30 sec
Rest: 120 sec
Bike
Work: 30 sec
Rest: 120 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 | Суббота, 14 Сентября
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
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 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
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 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
24 kg ea | 10 steps ea
24 kg ea | 10 steps ea
24 kg ea | 10 steps ea
24 kg ea | 10 steps ea
1 inclined - Row - 2 DB
12 kg ea | 12 reps
12 kg ea | 12 reps
12 kg ea | 12 reps
12 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front - Cross Lunge with 1 KB
24 kg ea | 10 steps ea
24 kg ea | 10 steps ea
24 kg ea | 10 steps ea
24 kg ea | 10 steps ea
1 inclined - Row - 2 DB
12 kg ea | 12 reps
12 kg ea | 12 reps
12 kg ea | 12 reps
12 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 6 | Вторник, 10 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
15 kg| 4 reps ea
15 kg| 4 reps ea
15 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
15 kg| 4 reps ea
15 kg| 4 reps ea
15 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
51 kg | 5 reps
2 Slam ball (power) - 10 kg
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
40 kg | 8 reps
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
51 kg | 5 reps
2 Slam ball (power) - 10 kg
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
10 kg |5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
25 kg | 10 reps ea
25 kg | 10 reps ea
25 kg | 10 reps ea
25 kg | 10 reps ea
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 Landmine - RDL - 1 Leg
25 kg | 10 reps ea
25 kg | 10 reps ea
25 kg | 10 reps ea
25 kg | 10 reps ea
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 5 | Суббота, 7 Сентября
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
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 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
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 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 FWD Lunge - 2 KB
16 kg ea | 20 steps
16 kg ea | 20 steps
16 kg ea | 20 steps
16 kg ea | 20 steps
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 KB
16 kg ea | 20 steps
16 kg ea | 20 steps
16 kg ea | 20 steps
16 kg ea | 20 steps
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 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 | Вторник, 3 Сентября
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
35 kg | 8 reps
37 kg | 8 reps
40 kg | 6 reps
42 kg | 6 reps
45 kg | 5 reps
47 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
35 kg | 8 reps
37 kg | 8 reps
40 kg | 6 reps
42 kg | 6 reps
45 kg | 5 reps
47 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
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 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
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 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, 31 Августа
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
6 Rounds
1 Trapbar - Deadlift
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
108 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
108 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
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
3 Rounds
1 Sleds - March
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 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 Sleds - March
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 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
12 Rounds
Thrusters with ball@4 kg
Work 30 sec
Rest: 60 sec
Thrusters with ball@4 kg
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, 29 Августа
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
15 kg| 4 reps ea
15 kg| 4 reps ea
15 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
15 kg| 4 reps ea
15 kg| 4 reps ea
15 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
51 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
40 kg | 8 reps
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
51 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, 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
12,5 kg ea | 10 reps ea
12,5 kg ea | 10 reps ea
12,5 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
12,5 kg ea | 10 reps ea
12,5 kg ea | 10 reps ea
12,5 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 11 | Четверг, 8 Августа
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
40 kg | 8 reps
43 kg | 8 reps
46 kg | 6 reps
49 kg | 6 reps
52 kg | 5 reps
55 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
40 kg | 8 reps
43 kg | 8 reps
46 kg | 6 reps
49 kg | 6 reps
52 kg | 5 reps
55 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
2 Landmine- Сross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
6 reps
6 reps
6 reps
2 Landmine- Сross Lunge
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 25 kg | 8 reps ea
2 Biceps - 2 DB
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
12.5 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Rope slam - alt./ Shuttle Run
Work: 20 sec/ 20 sec (btw: 5 sec rest)
Rest: 50 sec
Rope slam - alt./ Shuttle Run
Work: 20 sec/ 20 sec (btw: 5 sec rest)
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 10 | Вторник, 6 Августа
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 Split Squat - BB
70 kg | 8 reps ea
75 kg | 6 reps ea
80 kg | 6 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
95 kg | 5 reps ea
2 Landmine - Low Row
BB + 10 kg | 10 reps
BB + 10 kg | 10 reps
BB + 10 kg | 10 reps
BB + 10 kg | 10 reps
BB + 12.5 kg | 10 reps
BB + 12.5 kg | 10 reps
Rest: 2:30
1 Split Squat - BB
70 kg | 8 reps ea
75 kg | 6 reps ea
80 kg | 6 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
95 kg | 5 reps ea
2 Landmine - Low Row
BB + 10 kg | 10 reps
BB + 10 kg | 10 reps
BB + 10 kg | 10 reps
BB + 10 kg | 10 reps
BB + 12.5 kg | 10 reps
BB + 12.5 kg | 10 reps
Rest: 2:30
4 Rounds
1 Deep Squat - 1 KB
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max reps
After each round:
Rest: 45 secs
1 Deep Squat - 1 KB
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 8
Сплиты: на правую ногу не получается сесть амплитудно, выяснили, что она заворачивается влево. Но 95 кг на 4 раза done! На следующий день жопа прям хорошо побаливает Лэндмайн: в целом норм, хотя поясница под конец устаеет держать корпус в горизонтальном положении Кор-блок: 1 раунд целиком сделан, потом пресс отъехал, в остальные раунды удалось 5-6 раз сделать - далее начинается прогиб в пояснице Дип скват: изи-бризи с 30 кг гантелью Shoulder extension: Окэй, уже легче делать по 12 раз в раунде Biceps: в первых двух подходах 8 раз! Затем уже по 6 ESD я не делала, не успела по времени до 22:00
Тренировка 9| Вторник, 3 Августа
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
40 kg | 8 reps
43 kg | 6 reps
46 kg | 6 reps
48 kg | 5 reps
50 kg | 4 reps
52 kg | 3 reps
54 kg | 3 reps
After each round:
Rest: 2:00
1 Chest Press - BB
40 kg | 8 reps
43 kg | 6 reps
46 kg | 6 reps
48 kg | 5 reps
50 kg | 4 reps
52 kg | 3 reps
54 kg | 3 reps
After each round:
Rest: 2:00
4 Rounds
TRX - Lateral Plank with Arms&Legs Reach
8 reps ea
8 reps ea
8 reps ea
8 reps ea
TRX - Lateral Plank with Arms&Legs Reach
8 reps ea
8 reps ea
8 reps ea
8 reps ea
4 Rounds
1 Overhead Squat
15-20 kg | 8 reps
15-20 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
2 Push Ups with Row - Alt.
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
After each round:
Rest: 45 secs
1 Overhead Squat
15-20 kg | 8 reps
15-20 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
2 Push Ups with Row - Alt.
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Skier/ Rope Slam - alt.
20| 20 | 40 sec
Skier/ Rope Slam - alt.
20| 20 | 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 8
Жим: со страховкой с 48 кг смогла весь план сделать
TRX lateral plank: оказалось не таким нереальным, очень хорошо ощущается пресс за счет движений рук и ног
Overhead squats: Первые 2 подхода с грифом 20 кг, остальные 2 - с грифом 15 кг. Нужно отточить технику, потому что пока мышечной памяти не хватает и о тренировки к тренировке выполняю приседы по-разному, не всегда чувствую как именно нужно садиться, а не просто отклячивать попу. Еще побаливают запястья с внутренней стороны от длительного держания грифа над головой. Отжимания с тягой: вот где сосредоточен пипец! Удалось сделать в первых двух подходах 6 раз, в остальных вообще 4.
Причем убиваются плечи ESD: приемлемо
Тренировка 8 | Четверг, 1 Августа
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
6 Rounds
1 Trapbar - Deadlift
90 kg | 7 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 4 reps
115 kg | 3 reps
2 Half-Kneeling to Broad Jump
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
Rest: 3:00
1 Trapbar - Deadlift
90 kg | 7 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 4 reps
115 kg | 3 reps
2 Half-Kneeling to Broad Jump
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
100 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
2 Bar - Triceps Press
8 -12 reps
8 -12 reps
8 -12 reps
8 -12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
100 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
110 kg | 2 lines
2 Bar - Triceps Press
8 -12 reps
8 -12 reps
8 -12 reps
8 -12 reps
After each round:
Rest: 45 secs
12 Rounds
split squat jump - alt. with 2db@6 kg ea
Work 20 sec
Rest 45 sec
split squat jump - alt. with 2db@6 kg ea
Work 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
ОБРАТНАЯ СВЯЗЬ
Сложность_тренировки: 8
Обратная_связь_по_тренировке: тренировка 8: дэдлифт: сделала всё как по программе. В последнем подходе во 2 и 3 разе поднимала в больше степени спиной (округлялась, к сожалению), но в высшей точке собирала лопатки и опускание трепбара делала уже с ровной спиной и собранными лопатками (эссентричные опускания))). халф-нилинг ту брод джамп (специально пишу неуважительно русскими буквами): ну я даже комментировать этот кошмар не буду... кор-блок: 2 подхода делала у стены, нарпяжение шло в лопатки и широчайшие (эхо подтягиваний на прошлой тренировке, видимо). последний сделала в тренажере с удерживанием веса перпендикулярно телу: кстати, там лучше включился кор. сани: я неизменно задыхаюсь после первой проходки трицепс пресс: Первые 2 подхода удалось сделать 8 раз (но вроде у меня не очень амплитудно получается, давай в следующий раз посмотришь на технику). В 3й подход - 6 раз, в последний - 5 раз. esd: Где-то после 5го круга я стала чередовать подходы с весом / без веса, т.к. квадры адски жглись. В целом норм, понравилось соотношение времени на работу и отдых. пишу отзыв на следующий день после трени: так вот у меня сегоня потягивается задница, что обычно бывает только после глубоких приседов. Уж не знаю, что внесло свой вклад: становая или сани, но ягодичные поработали походу!
Тренировка 6 | Суббота, 27 Июля
Focus: Sauat | Endurance
Focus: Lower body | Total body
Focus: Lower 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.
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
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
92 kg | 5 reps
Rest: 2:30
1 Squat - BB
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
92 kg | 5 reps
Rest: 2:30
16 Rounds
Rope Slam - alt. | Slam ball | Bike
Work/Rest: 20 / 40 sec | 20 / 40 sec | 20 / 40 sec
Rope Slam - alt. | Slam ball | Bike
Work/Rest: 20 / 40 sec | 20 / 40 sec | 20 / 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| Четверг, 25 Июля
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
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
52 kg | 4 reps
54 kg | 3 reps
2 Slamball
10 kg |6 reps
10 kg |6 reps
10 kg |6 reps
10 kg |6 reps
15 kg |6 reps
15 kg |6 reps
After each round:
Rest: 2:00
1 Chest Press - BB
40 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
52 kg | 4 reps
54 kg | 3 reps
2 Slamball
10 kg |6 reps
10 kg |6 reps
10 kg |6 reps
10 kg |6 reps
15 kg |6 reps
15 kg |6 reps
After each round:
Rest: 2:00
4 Rounds
1 Overhead Squat
15-20 kg | 8 reps
15-20 kg | 8 reps
25 kg | 8 reps
25 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 Overhead Squat
15-20 kg | 8 reps
15-20 kg | 8 reps
25 kg | 8 reps
25 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 4 | Вторник, 23 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
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the box
50 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box
50 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
114 kg | 4 reps
2 Split Squat Jump from the box
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 3:00
1 Trapbar - Deadlift
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
114 kg | 4 reps
2 Split Squat Jump from the box
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
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
3 Rounds
1 BWD Lunge (Negative) - BB
37 kg | 8 reps ea
37 kg | 8 reps ea
37 kg | 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 BWD Lunge (Negative) - BB
37 kg | 8 reps ea
37 kg | 8 reps ea
37 kg | 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
12 Rounds
Treadmil - Acceleration
Work 15 sec
Rest: 60 sec
Treadmil - Acceleration
Work 15 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 3 | Четверг, 18 Июля
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
1 Pull Ups with Band (первые без резинки)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 In- block - half-kneeling - Sc. Extension
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Pull Ups with Band (первые без резинки)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 In- block - half-kneeling - Sc. Extension
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
5 Rounds
1 Sleds - Pull Ups
S + 50 kg | 1 line
S + 50 kg | 1 line
S + 50 kg | 1 line
S + 55 kg | 1 line
2 Push Ups (three points)
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
S + 50 kg | 1 line
S + 50 kg | 1 line
S + 50 kg | 1 line
S + 55 kg | 1 line
2 Push Ups (three points)
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees with thrusters@6 kg
Work: 50 sec/ Rest: 60 sec
Burpees with thrusters@6 kg
Work: 50 sec/ Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
ОБРАТНАЯ СВЯЗЬ
Сложность: 7
Подтягивания: получилось максимум сделать 3 раза без бэнда, в большинстве подходов - 2 раза. Отжимания: в подходе первые 2-3 раза удалось делать полноценно, затем с колен. Общие впечатления: мне очень понравилось, что чувствовались лопатки и они болят до сих пор, а также широчайшие и мышцы подмышкой (капец больно!). ESD просто капец, такие тренировки отталкивают)))
Тренировка 2 | Вторник, 16 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
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
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 5 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
2 Seated - NCM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
1 Squat - BB
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 5 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
2 Seated - NCM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
4 Rounds
1 Deep Squat - 1 KB
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max reps
After each round:
Rest: 45 secs
1 Deep Squat - 1 KB
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 8
Дорогой дневник, меня как будто переехали катком несколько раз, особенно в районе квадрицепсов. Всё ватное: ноги, спина, плечи и пресс. Из хорошего: подъем на бицепс с 25 кг получается уже делать раз в подходах 8-6-6-5. ESD было прекрасно, всегда бы так!
Тренировка 1 | Вторник, 9 Июля
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
35 kg | 12 reps
38 kg | 12 reps
40 kg | 10 reps
42 kg | 10 reps
45 kg | 8 reps
45 kg | 8 reps
2 Slam Ball
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
-
After each round:
Rest: 2:00
1 Chest Press - BB
35 kg | 12 reps
38 kg | 12 reps
40 kg | 10 reps
42 kg | 10 reps
45 kg | 8 reps
45 kg | 8 reps
2 Slam Ball
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
-
After each round:
Rest: 2:00
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 Inclined - Y-Fly
1 kg | 8 reps
1 kg | 8 reps
1 kg | 8 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 Inclined - Y-Fly
1 kg | 8 reps
1 kg | 8 reps
1 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
6
Тренировка 7 | Суббота, 6 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
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the box
50 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box
50 cm | 4 reps
50 cm | 4 reps
50 cm | 4 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
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
114 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
114 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
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
3 Rounds
1 BWD Lunge (Negative) - BB
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 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 BWD Lunge (Negative) - BB
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 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
12 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 6 | 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 Bench Row - BB
40 kg | 8 reps
43 kg | 8 reps
46 kg | 6 reps
48 kg | 5 reps
50 kg | 5 reps
52 kg | 5 reps
Standed - Ball Throw - DC
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row - BB
40 kg | 8 reps
43 kg | 8 reps
46 kg | 6 reps
48 kg | 5 reps
50 kg | 5 reps
52 kg | 5 reps
Standed - Ball Throw - DC
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Cross Lunge
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Sleds - Pull Ups
55 kg | 1 line
60 kg | 1 line
65 kg | 1 line
65 kg | 1 line
3 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Sleds - Pull Ups
55 kg | 1 line
60 kg | 1 line
65 kg | 1 line
65 kg | 1 line
3 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Burpees
Work: 45 sec
Rest: 60 sec
Burpees
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
Тренировка 5 | Суббота, 29 июня
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 - 1 KB@35 kg-40 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg-40 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
12 Rounds or Time limit - 10 mins
1 8 reps - TRX - Inverted Row
2 8 reps - Push ups
Rest: No
Rest after block: 4:00
1 8 reps - TRX - Inverted Row
2 8 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
Тренировка 4 | Четверг, 27 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
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 Split Squat - BB
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 5 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
2 Seated - NCM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
1 Split Squat - BB
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 5 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
2 Seated - NCM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
3 Rounds
TRX - Roll Out
8 reps
TRX - Roll Out
8 reps
4 Rounds
1 Deep Squat - 1 KB
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max reps
After each round:
Rest: 45 secs
1 Deep Squat - 1 KB
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
14 reps | 32 kg
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max 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, 18 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
40 kg | 8 reps
45 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 4 reps
62 kg | 3 reps
34 kg | 16 reps
2 Tall-kneeling - Chest Pass
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
-
After each round:
Rest: 2:00
1 Chest Press - BB
40 kg | 8 reps
45 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 4 reps
62 kg | 3 reps
34 kg | 16 reps
2 Tall-kneeling - Chest Pass
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
-
After each round:
Rest: 2:00
4 Rounds
Half-Kneeling - Low to High
20 - 25 kg | 8 reps ea
20 - 25 kg | 8 reps ea
20 - 25 kg | 8 reps ea
20 - 25 kg | 8 reps ea
Half-Kneeling - Low to High
20 - 25 kg | 8 reps ea
20 - 25 kg | 8 reps ea
20 - 25 kg | 8 reps ea
20 - 25 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
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 Bar - Push Ups
6-8 reps
6-8 reps
6-8 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
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 Bar - Push Ups
6-8 reps
6-8 reps
6-8 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 9
1. Жим вынес мои руки на остаток тренировки. Последний блок с 34 кг сделала 5 раз, потому что все шаталось и не могло собраться.
2. Кор-блок норм, но плечи тоже болели.
3. RDL на одной ноге норм, брала обратным хватом, т.к. не выдерживаю держать в руках такой вес. Задняя поверность болит, немного чувствуется ягодица.
4. Bar push up вообще не в состоянии была сделать, заменили на узкие отжимания, которые я еле-еле делала с колен (руки как будто шли в отказ).
Тренировка 2 | Четверг, 13 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
NCM - Squat Jump to Landing - 1 Leg
3 reps
3reps
3reps
After each round:
Rest: 45 sec
NCM - Squat Jump to Landing - 1 Leg
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
CM - Split Squat Jump with Stabilization
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: 45 sec
CM - Split Squat Jump with Stabilization
4 reps ea
4 reps ea
4 reps ea
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
7 Rounds
1 BB - Deadlift
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
2 Half-kneeling - Cm Vertical Jump to the box
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
Rest: 3:00
1 BB - Deadlift
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
2 Half-kneeling - Cm Vertical Jump to the box
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
Rest: 3:00
3 Rounds
(In block) Dead bug - Arms hold & Leg Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
(In block) Dead bug - Arms hold & Leg Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
4 Rounds
1 Lateral - Sleds March
60 kg | 1 lines ea
65 kg | 1 lines ea
70 kg | 1 lines ea
75 kg | 1 lines ea
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 repss
After each round:
Rest: 45 secs
1 Lateral - Sleds March
60 kg | 1 lines ea
65 kg | 1 lines ea
70 kg | 1 lines ea
75 kg | 1 lines ea
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 repss
After each round:
Rest: 45 secs
12 Rounds
Split Position - Rope Slam
Work 20 sec
Rest: 20 sec
Split Position - Rope Slam
Work 20 sec
Rest: 20 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, 11 Июня
Focus: Max Strength
Focus: Pull Ups
Focus: Pull Ups
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
Lateral - Base Position - Overhead - Ball Throw
4 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Lateral - Base Position - Overhead - Ball Throw
4 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6Rounds
1 Pull Ups (в начале без резинки, оставшиеся делаем с резинкой)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
2 Landmine - Split Position - Push Press - 1 Arm (Power)
10 kg | 6 reps ea
12.5 kg | 6 reps ea
12.5 kg | 5 reps ea
15 kg | 5 reps ea
15 kg | 5 reps ea
15 kg | 5 reps ea
Rest: 3:00
1 Pull Ups (в начале без резинки, оставшиеся делаем с резинкой)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
2 Landmine - Split Position - Push Press - 1 Arm (Power)
10 kg | 6 reps ea
12.5 kg | 6 reps ea
12.5 kg | 5 reps ea
15 kg | 5 reps ea
15 kg | 5 reps ea
15 kg | 5 reps ea
Rest: 3:00
4 Rounds
Lateral Plank - Dynamic
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
Lateral Plank - Dynamic
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
4 Rounds
1 Seated - Shoulder Press - 2 DB
12.5 kg | 15 reps
12.5 kg | 15 reps
12.5 kg | 15 reps
12.5 kg | 15 reps
2 RDL - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
After each round:
Rest: 45 secs
1 Seated - Shoulder Press - 2 DB
12.5 kg | 15 reps
12.5 kg | 15 reps
12.5 kg | 15 reps
12.5 kg | 15 reps
2 RDL - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 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
5
Тренировка 7 | 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
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
60 kg | 8 reps
65 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
75 kg | 5 reps
2 Cm - Vertical Jump to the Box
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
Rest: 2:30
1 Back Squat
60 kg | 8 reps
65 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
75 kg | 5 reps
2 Cm - Vertical Jump to the Box
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
Rest: 2:30
3 Rounds
TRX - Body Saw
8 reps
TRX - Body Saw
8 reps
4 Rounds
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max reps
After each round:
Rest: 45 secs
1 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
2 Biceps - BB
25 kg | max reps
25 kg | max reps
25 kg | max reps
25 kg | max 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 | Суббота, 1 Июня
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
Протяжка с колен с грифом - 4 раза
Power Clean - BB
25 kg| 4 reps
30 kg| 4 reps
35 kg| 4 reps
After each round:
rest: 45 sec
Протяжка с колен с грифом - 4 раза
Power Clean - BB
25 kg| 4 reps
30 kg| 4 reps
35 kg| 4 reps
After each round:
rest: 45 sec
6 Rounds
Chest Press - BB
38 kg | 8 reps
42 kg | 6 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
52 kg | 4 reps
2 Tall-kneeling - Chest Pass
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
38 kg | 8 reps
42 kg | 6 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
52 kg | 4 reps
2 Tall-kneeling - Chest Pass
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
2 - 4 kg ea | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
Body Saw with slides
10 - 15 kg | 8 reps
10 - 15 kg | 8 reps
10 - 15 kg | 8 reps
10 - 15 kg | 8 reps
Body Saw with slides
10 - 15 kg | 8 reps
10 - 15 kg | 8 reps
10 - 15 kg | 8 reps
10 - 15 kg | 8 reps
3 Rounds
1 HipThrust - BB
70 kg | 12 reps
70 kg | 12 reps
80kg | 12 reps
90kg | 12 reps
2 Swing - 1 KB
24 kg - 12 reps
24 kg - 12 reps
24 kg - 12 reps
24 kg - 12 reps
2 TRX - Triceps Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 HipThrust - BB
70 kg | 12 reps
70 kg | 12 reps
80kg | 12 reps
90kg | 12 reps
2 Swing - 1 KB
24 kg - 12 reps
24 kg - 12 reps
24 kg - 12 reps
24 kg - 12 reps
2 TRX - Triceps Press
12 reps
12 reps
12 reps
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 | Вторник, 28 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
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the box
50 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box
50 cm | 4 reps
50 cm | 4 reps
50 cm | 4 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
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
114 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
114 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
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
3 Rounds
1 BWD Lunge (Negative) - BB
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 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 BWD Lunge (Negative) - BB
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 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
12 Rounds
Shuttle Run
Work 30 sec
Rest: 60 sec
Shuttle 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 4 | Суббота, 25 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 Bench - Row - BB
42 kg | 8 reps
45 kg | 8 reps
48 kg | 6 reps
50 kg | 5 reps
51 kg | 4 reps
52 kg | 3 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 - BB
42 kg | 8 reps
45 kg | 8 reps
48 kg | 6 reps
50 kg | 5 reps
51 kg | 4 reps
52 kg | 3 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.
12.5 kg ea| 16 reps
12.5 kg ea| 16 reps
12.5 kg ea| 16 reps
12.5 kg ea| 16 reps
After each round:
Rest: 45 secs
1 Pull - Ups (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
12.5 kg ea| 16 reps
12.5 kg ea| 16 reps
12.5 kg ea| 16 reps
12.5 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 3 | Вторник, 21 Мая
Focus: Max Strength
Focus: Split Squat
Focus: Split 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 Split Squat - BB
60 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 5 reps ea
85 kg | 5 reps ea
90 kg | 4 reps ea
2 Bound - CM Lateral
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 2:30
1 Split Squat - BB
60 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 6 reps ea
80 kg | 5 reps ea
85 kg | 5 reps ea
90 kg | 4 reps ea
2 Bound - CM Lateral
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 2:30
3 Rounds
1 Front squat - 1 KB (very slow & deep)
25 kg ea | 12 reps
27.5 kg ea | 12 reps
30 kg ea | 12 reps
2 (in block) Half-Kneeling - Horizontal Row - 1 Arm
20-25 kg ea | 8 reps ea
20-25 kg ea | 8 reps ea
20-25 kg ea | 8 reps ea
3 Biceps - BB
27 kg - 8 reps
27 kg - 8 reps
27 kg - 8 reps
After each round:
Rest: 45 secs
1 Front squat - 1 KB (very slow & deep)
25 kg ea | 12 reps
27.5 kg ea | 12 reps
30 kg ea | 12 reps
2 (in block) Half-Kneeling - Horizontal Row - 1 Arm
20-25 kg ea | 8 reps ea
20-25 kg ea | 8 reps ea
20-25 kg ea | 8 reps ea
3 Biceps - BB
27 kg - 8 reps
27 kg - 8 reps
27 kg - 8 reps
After each round:
Rest: 45 secs
10 Rounds
Split squat Jump - 2 DB@6 kg ea - Alt.
Work: 20 sec / Rest: 40 sec
Split squat Jump - 2 DB@6 kg ea - Alt.
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
ОБРАТНАЯ СВЯЗЬ
Сложность: 8
1. Присед меня порвал, подвела уже болящая с субботы правая ягодичная.
2. Пресс: не до конца "понимаю" это упражнение
3. Вспомогательный блок вобрал любимые упражнения: присед с гирей проще делать, чем со штангой; тяга спины ван лав, подьем на бицепс - удалось сделать раз в подходах 5-4-3.
ESD еле сделала, опять же - подвела ягодичная
Тренировка 2 | Вторник, 16 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
Протяжка с колен с грифом - 4 раза
Power Clean - BB
25 kg| 4 reps
30 kg| 4 reps
35 kg| 4 reps
After each round:
rest: 45 sec
Протяжка с колен с грифом - 4 раза
Power Clean - BB
25 kg| 4 reps
30 kg| 4 reps
35 kg| 4 reps
After each round:
rest: 45 sec
6 Rounds
Chest Press - BB
38 kg | 8 reps
42 kg | 6 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
52 kg | 4 reps
2 Inclined - Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
38 kg | 8 reps
42 kg | 6 reps
45 kg | 6 reps
48 kg | 6 reps
50 kg | 5 reps
52 kg | 4 reps
2 Inclined - Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 RDL - 1 Leg - 2KB
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
2 Triceps Press - BB
25 kg - 12 reps
25 kg - 12 reps
25 kg - 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2KB
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
2 Triceps Press - BB
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, 14 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
Snatch - 1 DB
12.5 kg | 4 reps ea
15 kg | 4 reps ea
15 kg | 4 reps ea
After each round:
Rest: 45 sec
Snatch - 1 DB
12.5 kg | 4 reps ea
15 kg | 4 reps ea
15 kg | 4 reps ea
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 Deadlift-BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
84 kg | 5 reps
87 kg | 5 reps
90 kg | 5 reps
2 Broad Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
1 Deadlift-BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
84 kg | 5 reps
87 kg | 5 reps
90 kg | 5 reps
2 Broad Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
3 Rounds
In block - Deadbug - Leg Reach (arms hold cabels)
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
In block - Deadbug - Leg Reach (arms hold cabels)
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
3 Rounds
1 Landmine - BWD Lunge
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
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
2 TRX - Y-Fly
12 reps
12 reps
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| Четверг, 9 мая
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
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @4 kg
2 Concept - Row
Rest after block: 4:00
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @4 kg
2 Concept - Row
Rest after block: 4:00
12 Rounds
Work: 30 sec
Rest: 60 sec
1 Bike
Rest after block: 4:00
Work: 30 sec
Rest: 60 sec
1 Bike
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
Исходные данные
Health Status
Антропометрия:
Возраст: 29
Рост: 178 см
Вес: 70 kg
Ограничения:
Растяжение ахиллового сухожилия (~1,5 года назад)
Возраст: 29
Рост: 178 см
Вес: 70 kg
Ограничения:
Растяжение ахиллового сухожилия (~1,5 года назад)
FMS Testing
Зоны развития:
- Мобильность бицепса бедра
Strength & Power Testing
Power:
Broad Jump: 193
Лучший результат: 196 см
CM Vertical Jump - 41 см
Strength:
Deadlift: 100kg - 4 reps
Chest Press: 48kg - 4reps
Squat: 85kg - 5 reps
Row: 44kg - 4 reps
Broad Jump: 193
Лучший результат: 196 см
CM Vertical Jump - 41 см
Strength:
Deadlift: 100kg - 4 reps
Chest Press: 48kg - 4reps
Squat: 85kg - 5 reps
Row: 44kg - 4 reps
Goals & Targets
Цели:
Вырасти в приседе и подтягиваниях
Задачи цикла:
Вырасти в приседе и подтягиваниях
Задачи цикла:
- Работа над силовыми показателями
Тестирование (Август, 22 vs Октябрь, 22)
- 0%Squat (77,1 kg 1PM)
- 25%Deadlift (105,8 kg 1PM)
- 2%Chest Press (46,6 kg 1PM)
- 2%Row (49,8 kg 1PM)
- 0%Broad Jump (193 cm)
Best result - 196 cm - 0%RSA (AVG. Watts 255, 3,5 Sets)
Тестирование (Октябрь, 22 vs Март, 23)
- 23%Squat (95,6 kg 1PM)
- 4%Deadlift (109,1 kg 1PM)
- 13%Chest Press (52,4 kg 1PM)
- 0%Row (48 kg 1PM)
- 2%CM Vertical Jump (42 см)
- 39%RSA (AVG. Watts 355 - 4,5 Sets)
Тестирование (Март, 23 vs Октябрь, 23)
- 3%Squat (98,2 kg 1PM)
- 5%Deadlift (115,2 kg 1PM)
- 8%Chest Press (56,7 kg 1PM)
- 4%Row (50,2 kg 1PM)
- 16%NCM Vertical Jump (43,18 см)
- 20%CM Vertical Jump (50,8 cm)
- 5%Broad Jump (203 cm)
- 0%RSA (AVG. Watts 355 - 4,5 Sets)