Расписание и программа тренировок
Пакет: 16 group session
Срок действия пакета: 11 Ноября - 27 Декабря
Пакет: 16 group session
Срок действия пакета: 11 Ноября - 27 Декабря
Тренировка 12 | Вторник, 23 Декабря
Focus: Max Strength
Deadlift
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
8 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
2 Split Squat to the box (CM) - на видео без коробки, ты прыгаешь на коробку
45 cm | 4 reps ea
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
2 Split Squat to the box (CM) - на видео без коробки, ты прыгаешь на коробку
45 cm | 4 reps ea
Rest: 3:00
3 Rounds
1 Step Down - 1KB
24 kg | 8 reps ea
2 Scapular Extension - 2DB
6-8 kg| 10 reps ea
After each round:
Rest: 45 secs
1 Step Down - 1KB
24 kg | 8 reps ea
2 Scapular Extension - 2DB
6-8 kg| 10 reps ea
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 11 | Четверг, 18 Декабря
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
8 ea| T-Spine Rotation
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
8 ea| T-Spine Rotation
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Thrusters - 2DB
After each round:
rest: 45 sec
Thrusters - 2DB
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
After each round:
rest: 45 sec
8 Rounds
Bench Press
Bench Press
- 80 кг | 10 reps
- 85 кг | 8 reps
- 90 кг | 6 reps
- 95 кг | 5 reps
- 100 кг | 4 reps
- 103 кг | 3 reps
- 106 кг | 3 reps
- 80 кг | max reps
4 Rounds
В1. Arnold`s Shoulder Press - 2DB
В1. Arnold`s Shoulder Press - 2DB
- 15 кг | 12 reps
- 15 кг | 12 reps
- 15 кг | 12 reps
- 15 кг | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
5 Rounds
Bar - Push Ups
20 kg | 8 reps ea
Bar - Push Ups
- 10 kg | 8 reps
- 10 kg | 8 reps
- 10 kg | 8 reps
- 10 kg | 8 reps
20 kg | 8 reps ea
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, 16 Декабря
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat Jump - Cont. (в жилете супермена)
5 reps
2 Squat - BB
90 kg | 8 reps
100 kg | 5 reps
110 kg | 5 reps
120 kg | 5 reps
125 kg | 4 reps
130 kg | 3 reps
Rest: 3:30
1 Squat Jump - Cont. (в жилете супермена)
5 reps
2 Squat - BB
90 kg | 8 reps
100 kg | 5 reps
110 kg | 5 reps
120 kg | 5 reps
125 kg | 4 reps
130 kg | 3 reps
Rest: 3:30
3 Rounds
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
12 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
3 Biceps - BB
35 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
12 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
3 Biceps - BB
35 kg | 10 reps
40 kg | 10 reps
40 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 9 | Четверг, 11 Декабря
Focus: Max Strength
Back
Back
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
1 Skier
20 sec
2 Landmine - Clean - 1 Arm
BB + 15 kg | 4 reps ea
After each round:
4 reps ea | Bretzel
Rest: 3:30
1 Skier
20 sec
2 Landmine - Clean - 1 Arm
BB + 15 kg | 4 reps ea
After each round:
4 reps ea | Bretzel
Rest: 3:30
7 Rounds
1 Bench - Row - BB
62 kg | 8 reps
67 kg | 7 reps
72 kg | 6 reps
77 kg | 5 reps
82 kg | 5 reps
87 kg | 4 reps
90 kg | Max reps
2 Push Ups
20 kg | 12 reps
After each round:
Rest: 45 secs
1 Bench - Row - BB
62 kg | 8 reps
67 kg | 7 reps
72 kg | 6 reps
77 kg | 5 reps
82 kg | 5 reps
87 kg | 4 reps
90 kg | Max reps
2 Push Ups
20 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Pull Ups (Первые повторения с резинкой)
8 reps
2 Landmine - Front Squat
BB+30 kg
After each round:
Rest: 45 secs
1 Pull Ups (Первые повторения с резинкой)
8 reps
2 Landmine - Front Squat
BB+30 kg
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 | Четверг, 9 Декабря
Focus: Max Strength
Deadlift
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
5 Rounds
Bike
Work: 15 sec
Rest: 30 sec
Bike
Work: 15 sec
Rest: 30 sec
8 Rounds
1 Trapbar Jump
70 kg | 4 reps
2 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
Rest: 3:00
1 Trapbar Jump
70 kg | 4 reps
2 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
Rest: 3:00
4 Rounds
1 Sleds - Walking
130 kg | 2 lines
135 kg | 2 lines
140 kg | 2 lines
140 kg | 2 lines
2 TRX - Inverted Row - straight legs
15 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Walking
130 kg | 2 lines
135 kg | 2 lines
140 kg | 2 lines
140 kg | 2 lines
2 TRX - Inverted Row - straight legs
15 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Четверг, 4 Декабря
Focus: Glutei & Shoulders
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
- Split Position - Hip Hinge - Med Ball Throw - 5 kg | 6 reps ea
- Rest: 30 sec
4 Rounds
- Landmine - Push Press - 1 Arm@ BB+10 kg
- Rest: 30 sec
5 Rounds
- Deadbug - Bench Press - 2DB - alt. | @30-35 kg | 16 reps
- Landmine - RDL - 1 Leg | @BB+30 kg | 8 reps ea
5 Rounds
- Bench Press - Resisted - 4:4 | 70-80 kg | 8 reps
- TRX - Hamstring Curl with Glute Bridge | 25 kg | 8 reps
- Rest: 1:30 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 6 | Вторник, 1 Декабря
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
50 cm | 5 reps
50 cm | 5 reps
60 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to the Box
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
60 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB (очень глубоко)
80 kg | 10 reps
80 kg | 10 reps
85 kg | 10 reps
85 kg | 10 reps
90 kg | 8 reps
90 kg | 8 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Rest: 2:30
1 Squat - BB (очень глубоко)
80 kg | 10 reps
80 kg | 10 reps
85 kg | 10 reps
85 kg | 10 reps
90 kg | 8 reps
90 kg | 8 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
Rest: 2:30
4 Rounds
1 Landmine - Cross Lunge
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
3 TRX - Biceps Curl
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, 25 Ноября
Focus: Max Strength
Back
Back
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
5 Rounds
1 Row from floor
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
2 Plyo push ups - contin. (в жилете супермена)
6 reps
3 Slam ball
10 kg | 6 reps
After each round:
Rest: 2:45 secs
1 Row from floor
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
2 Plyo push ups - contin. (в жилете супермена)
6 reps
3 Slam ball
10 kg | 6 reps
After each round:
Rest: 2:45 secs
4 Rounds
1 Biceps - Alt. - 2 DB
17,5-20 kg| 16 reps
2 Landmine - Tall-kneeling - Shoulder press - 2 Arms
BB+20-25-30 kg| 10 reps
After each round:
Rest: 45 secs
1 Biceps - Alt. - 2 DB
17,5-20 kg| 16 reps
2 Landmine - Tall-kneeling - Shoulder press - 2 Arms
BB+20-25-30 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 4 | Четверг, 20 Ноября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Split Squat to the box (CM) - на видео без коробки, ты прыгаешь на коробку
45 cm | 4 reps ea
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Split Squat to the box (CM) - на видео без коробки, ты прыгаешь на коробку
45 cm | 4 reps ea
Rest: 3:00
3 Rounds
1 Step Down - 1KB
24 kg | 8 reps ea
2 Scapular Extension - 2DB
6-8 kg| 10 reps ea
After each round:
Rest: 45 secs
1 Step Down - 1KB
24 kg | 8 reps ea
2 Scapular Extension - 2DB
6-8 kg| 10 reps ea
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 18 Ноября
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Thrusters - 2DB
After each round:
rest: 45 sec
Thrusters - 2DB
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
After each round:
rest: 45 sec
8 Rounds
Bench Press
Bench Press
- 80 кг | 10 reps
- 85 кг | 8 reps
- 90 кг | 6 reps
- 95 кг | 5 reps
- 100 кг | 4 reps
- 103 кг | 3 reps
- 106 кг | 3 reps
- 80 кг | max reps
4 Rounds
В1. Arnold`s Shoulder Press - 2DB
В1. Arnold`s Shoulder Press - 2DB
- 15 кг | 12 reps
- 15 кг | 12 reps
- 15 кг | 12 reps
- 15 кг | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
Hang Power Snatch - 1 Arm (каждый круг руку меняем)@20 kg
10 кругов
15 секунд работа / 50 секунд отдых
10 кругов
15 секунд работа / 50 секунд отдых
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, 13 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.
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
Row (не быстро, но мощно)
2 mins
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Row (не быстро, но мощно)
2 mins
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
2 Shuffle
5 reps ea
Rest: 3:00
1 Split Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
2 Shuffle
5 reps ea
Rest: 3:00
3 Rounds
1 Sleds - Cross Step
100 kg | 1 line each side
2 Biceps - BB - Eccentric
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
After each round:
Rest: 45 secs
1 Sleds - Cross Step
100 kg | 1 line each side
2 Biceps - BB - Eccentric
30 kg | 8 reps
30 kg | 8 reps
30 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 1 | Вторник, 11 Ноября
Focus: Max Strength
Back
Back
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
1 Landmine - Split Position - Row - 1 Arm
S + 15 kg| 8 reps ea
`2 Arnold`s Shoulder Press - 2DB
15 kg ea| 10 reps
After each round:
Rest: 45 secs
1 Landmine - Split Position - Row - 1 Arm
S + 15 kg| 8 reps ea
`2 Arnold`s Shoulder Press - 2DB
15 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
10
Тренировка 8 | Пятница, 7 Ноября
Focus: Max Strength
Deadlift
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
80 kg | 6 reps
90 kg | 6 reps
100 kg | 6 reps
110 kg | 6 reps
120 kg | 6 reps
Rest: 3:00
1 Deadlift - BB
70 kg | 8 reps
80 kg | 6 reps
90 kg | 6 reps
100 kg | 6 reps
110 kg | 6 reps
120 kg | 6 reps
Rest: 3:00
4 Rounds
1 Sleds - Push
130 kg | 2 lines
2 TRX - Inverted Row
15-20 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Push
130 kg | 2 lines
2 TRX - Inverted Row
15-20 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 4 Ноября
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
Dead bug - Bench Press - 2 DB - Alt.
Dead bug - Bench Press - 2 DB - Alt.
- 30 kg | 16 reps
- 30 kg | 16 reps
- 30 kg | 16 reps
- 30 kg | 16 reps
- 30 kg | 16 reps
- 30 kg | 16 reps
- 30 kg | 16 reps
- 30 kg | 16 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
- 42 kg | 12 reps
4 Rounds
Landmine - Shoulder Press - 1 Arm
10-13-15 kg | 8 reps ea
Bench - 30 degree - Y-Extension (slow)
2-3 kg | 8 reps
Triceps Press - 2DB@15 12,5-15 kg
Landmine - Shoulder Press - 1 Arm
10-13-15 kg | 8 reps ea
Bench - 30 degree - Y-Extension (slow)
2-3 kg | 8 reps
Triceps Press - 2DB@15 12,5-15 kg
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 | Пятница, 31 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.
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
Row (не быстро, но мощно)
2 mins
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Row (не быстро, но мощно)
2 mins
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
2 Shuffle
5 reps ea
Rest: 3:00
1 Split Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
2 Shuffle
5 reps ea
Rest: 3:00
3 Rounds
1 Sleds - Cross Step
100 kg | 1 line each side
2 Biceps - BB - Eccentric
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
After each round:
Rest: 45 secs
1 Sleds - Cross Step
100 kg | 1 line each side
2 Biceps - BB - Eccentric
30 kg | 8 reps
30 kg | 8 reps
30 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 5 | Вторник, 28 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.
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
A1. Row - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Row - BB
- 65 kg | 8 reps
- 70 kg | 6 reps
- 75 kg | 6 reps
- 80 kg | 6 reps
- 85 kg | 6 reps
- 90 kg | max reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Sleds - pull ups
Rest: 45 secs
B1. Sleds - pull ups
- 80-85-90-95 kg | 1 line
- 25 kg | 8 reps ea
Rest: 45 secs
3 Rounds
C1. Cross Plank
C1. Cross Plank
- 8 reps ea
- 8 reps ea
- 8 reps ea
- 10 reps ea
- 10 reps ea
- 10 reps ea
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 | Пятница, 24 Октября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Swing - 1KB
24 kg
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 6 reps
120 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Swing - 1KB
24 kg
Rest: 3:00
3 Rounds
1 Step Down - 1KB
24 kg | 8 reps ea
2 Scapular Extension - 2DB
6-8 kg| 10 reps ea
After each round:
Rest: 45 secs
1 Step Down - 1KB
24 kg | 8 reps ea
2 Scapular Extension - 2DB
6-8 kg| 10 reps ea
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 21 Октября
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Thrusters - 2DB
After each round:
rest: 45 sec
Thrusters - 2DB
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
After each round:
rest: 45 sec
7 Rounds
Bench Press
Bench Press
- 80 кг | 8 reps
- 85 кг | 8 reps
- 90 кг | 6 reps + 4 plyo push ups
- 95 кг | 5 reps + 4 plyo push ups
- 100 кг | 5 reps + 4 plyo push ups
- 103 кг | 5 reps + 4 plyo push ups
- 106 кг | 5 reps + 4 plyo push ups
4 Rounds
В1. Australian Pull Ups (В жилете 15-20 кг)
В1. Australian Pull Ups (В жилете 15-20 кг)
- 15 кг | 10 reps
- 15 кг | 10 reps
- 15 кг | 10 reps
- 15 кг | 10 reps
- 24 kg | 10 reps ea
- 24 kg | 10 reps ea
- 24 kg | 10 reps ea
- 24 kg | 10 reps ea
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 | Пятница, 17 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.
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
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB
90 kg | 8 reps
100 kg | 5 reps
110 kg | 5 reps
120 kg | 5 reps
125 kg | 4 reps
130 kg | 3 reps
2 Squat Jump - Cont.
5 reps
Rest: 3:30
1 Squat - BB
90 kg | 8 reps
100 kg | 5 reps
110 kg | 5 reps
120 kg | 5 reps
125 kg | 4 reps
130 kg | 3 reps
2 Squat Jump - Cont.
5 reps
Rest: 3:30
3 Rounds
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
12 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
3 Biceps - BB
35 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2DB
12 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
3 Biceps - BB
35 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 14 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.
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
A1. Row from Floor - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Row from Floor - BB
- 65 kg | 8 reps
- 70 kg | 6 reps
- 75 kg | 6 reps
- 80 kg | 6 reps
- 85 kg | 6 reps
- 90 kg | 5 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
- 35-40 kg / 15 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Strict Pull Ups
Rest: 45 secs
B1. Strict Pull Ups
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 25 kg | 8 reps ea
- 25 kg | 8 reps ea
- 25 kg | 8 reps ea
- 25 kg | 8 reps ea
Rest: 45 secs
3 Rounds
C1. Cross Plank
C1. Cross Plank
- 8 reps ea
- 8 reps ea
- 8 reps ea
- 10 reps ea
- 10 reps ea
- 10 reps ea
10 Rounds
Rope Slam
8 Rounds
15 sec work / 60 sec slow
Rope Slam
8 Rounds
15 sec work / 60 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
9
Тренировка 8 | Пятница, 10 Октября
Focus: Max Strength
Deadlift
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 Split Position - Trapbar - Deadlift
100 kg | 8 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 Squat Jump - 2 DB
15 kg | 6 reps
Rest: 3:00
1 Split Position - Trapbar - Deadlift
100 kg | 8 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 Squat Jump - 2 DB
15 kg | 6 reps
Rest: 3:00
3 Rounds
1 Sleds - Cross Step
S+110kg | 1 line ea
2 Shoulder Press - 2DB
12,5-15 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Cross Step
S+110kg | 1 line ea
2 Shoulder Press - 2DB
12,5-15 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 7 Октября
Focus: French Contrust
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
5 Rounds
1 Bench Press
80 кг | 6 reps
2 Push Ups Plyo
5 reps
3 Landmine - Push Press (fast) - 1 Arm
15 kg | 5 reps ea
Rest 3 min
1 Bench Press
80 кг | 6 reps
2 Push Ups Plyo
5 reps
3 Landmine - Push Press (fast) - 1 Arm
15 kg | 5 reps ea
Rest 3 min
4 Rounds
1 Landmine - Cross Lunge
BB+30 kg | 8 reps ea
2 Bent Knee - Scapular Extension - 2 DB
10 kg | 12 reps
Rest: 1 mins
1 Landmine - Cross Lunge
BB+30 kg | 8 reps ea
2 Bent Knee - Scapular Extension - 2 DB
10 kg | 12 reps
Rest: 1 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Пятница, 3 Октября
Focus: Max Strength
Split Squat
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.
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
50 cm | 5 reps
60 cm | 5 reps
60 cm | 5 reps
60 cm | 5 reps
Thrusters - 2 DB
15 kg | 5 reps
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 Jump to the Box
50 cm | 5 reps
60 cm | 5 reps
60 cm | 5 reps
60 cm | 5 reps
Thrusters - 2 DB
15 kg | 5 reps
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 NCM - Vert. Squat Jump
5 reps
1 Split Squat - BB
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
Rest: 3:30
1 NCM - Vert. Squat Jump
5 reps
1 Split Squat - BB
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
Rest: 3:30
3 Rounds
1 Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Shoulder Extension - 2 DB
12 kg | 10 reps
12 kg | 10 reps
12 kg | 10 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Shoulder Extension - 2 DB
12 kg | 10 reps
12 kg | 10 reps
12 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 5 | Вторник, 30 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.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
A1. Bench - Bench - Row - BB
3 reps ea / T-spine Rotation
Rest: 3:00
A1. Bench - Bench - Row - BB
- 50 kg / 8 reps
- 55 kg / 8 reps
- 60 kg / 6 reps
- 65 kg / 6 reps
- 70 kg / 6 reps
- 75 kg / 5 reps
- 80 kg / 5 reps
- 15 kg | 10 reps
- 15 kg | 10 reps
- 15 kg | 10 reps
- 15 kg | 10 reps
- 15 kg | 10 reps
- 15 kg | 10 reps
- 15 kg | 10 reps
3 reps ea / T-spine Rotation
Rest: 3:00
4 Rounds
B1. In Block - Vertical Row (very slow)
Rest: 60 secs
B1. In Block - Vertical Row (very slow)
- 55 kg | 8 reps
- 60 kg | 8 reps
- 65 kg | 8 reps
- 70 kg | 8 reps
- BB+30 kg| 10 reps ea
- BB+30 kg| 10 reps ea
- BB+30 kg| 10 reps ea
- BB+30 kg| 10 reps ea
Rest: 60 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 | Пятница, 26 Сентября
Focus: Max Strength
Deadlift
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
120 kg | 6 reps
120 kg | 6 reps
120 kg | 6 reps
120 kg | 6 reps
80 kg | 6 reps
2 Landmine - Shoulder Press - 1 Arm
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
120 kg | 6 reps
120 kg | 6 reps
120 kg | 6 reps
120 kg | 6 reps
80 kg | 6 reps
2 Landmine - Shoulder Press - 1 Arm
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
BB+15 kg | 8 reps ea
Rest: 3:00
3 Rounds
1 Sleds - Walk through pushing
S+110kg | 2 lines
S+110kg | 2 lines
S+110kg | 2 lines
2 Buterfly - 2DB
15 kg| 10 reps
15 kg| 10 reps
15 kg| 10 reps
After each round:
Rest: 45 secs
1 Sleds - Walk through pushing
S+110kg | 2 lines
S+110kg | 2 lines
S+110kg | 2 lines
2 Buterfly - 2DB
15 kg| 10 reps
15 kg| 10 reps
15 kg| 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 20 sec
Rest: 75 sec
Bike
Work 20 sec
Rest: 75 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 23 Сентября
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Thrusters - 2DB
After each round:
rest: 45 sec
Thrusters - 2DB
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
- 15 kg | 5 reps
After each round:
rest: 45 sec
8 Rounds
Bench Press
Bench Press
- 80 кг | 10 reps
- 85 кг | 8 reps
- 90 кг | 6 reps
- 95 кг | 5 reps
- 100 кг | 4 reps
- 103 кг | 3 reps
- 106 кг | 3 reps
- 80 кг | max reps
4 Rounds
В1. Arnold`s Shoulder Press - 2DB
В1. Arnold`s Shoulder Press - 2DB
- 15 кг | 12 reps
- 15 кг | 12 reps
- 15 кг | 12 reps
- 15 кг | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
- 80 kg | 12 reps
Hang Power Snatch - 1 Arm (каждый круг руку меняем)@20 kg
10 кругов
15 секунд работа / 50 секунд отдых
10 кругов
15 секунд работа / 50 секунд отдых
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 | Пятница, 19 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.
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
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB
90 kg | 8 reps
100 kg | 7 reps
105 kg | 6 reps
110 kg | 5 reps
120 kg | 4 reps
125 kg | 3 reps
2 CM - Squat Jump to the Box (Split Position)
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
Rest: 3:30
1 Squat - BB
90 kg | 8 reps
100 kg | 7 reps
105 kg | 6 reps
110 kg | 5 reps
120 kg | 4 reps
125 kg | 3 reps
2 CM - Squat Jump to the Box (Split Position)
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
60 cm | 5 reps ea
Rest: 3:30
3 Rounds
1 Shoulder Extension - 2DB
10 kg | 12 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
2 Biceps - BB
35 kg | 10 reps
35 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
After each round:
Rest: 45 secs
1 Shoulder Extension - 2DB
10 kg | 12 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
2 Biceps - BB
35 kg | 10 reps
35 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@8-10kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@8-10kg - 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 | Вторник, 16 Сентября
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
Slam Ball
15-20 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Slam Ball
15-20 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 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
8
Тренировка 7 | Четверг, 11 Сентября
Focus: Glutei & Shoulders
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
- Split Position - Hip Hinge - Med Ball Throw - 5 kg | 6 reps ea
- Rest: 30 sec
- 1 Leg - Hip Hinge - Med Ball Throw Linear - 5 kg | 6 reps ea
- Rest: 30 sec
4 Rounds
- In Block - Glutei - March. - 5-10 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Tall - knelling - Landmine - Shoulder Press -2 Arms | @20-30 kg | 8 reps
- Landmine - RDL - 1 Leg | @BB+30 kg | 8 reps ea
5 Rounds
- Bench Press - Resisted - 4:4 | 70-80 kg | 8 reps
- TRX - Hamstring Curl with Glute Bridge | 25 kg | 8 reps
- Rest: 1:30 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 6 | Вторник, 9 Сентября
Focus: Back
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
- Tall-kneeling - Chest Pass - 5 kg
- Rest: 30 sec
- Hip Hinge - Med Ball Throw Linear - 5 kg
- Rest: 30 sec
4 Rounds
- Block– Half Kneeling High to Low (Slow)- 15-20 kg> - 6 reps ea
- Rest: 30 sec
5 Rounds
- Pull ups - 3 Point Pauses | 4 reps
- BKW Lunge - 1DB/KB Overhead | 15 kg | 6 reps ea
5 Rounds
- Shoulder Extension - 2DB@8 kg | 8 reps
- Landmine - Front Squat - BB @35-40 kg - Slow | 8 reps
- Rest: 1:30 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
Исходные данные
Health Status
Антропометрия:
Возраст: -
Рост: - см
Вес: -kg
Ограничения:
Нарушения со стороны кардио системы
Возраст: -
Рост: - см
Вес: -kg
Ограничения:
Нарушения со стороны кардио системы
FMS Testing
Зоны развития:
- Мобильность т/б суставов;
- Мобильность грудного отдела;
- Стабилизация лопаток;
- Стабилизация колена;
Strength & Power Testing
Power:
Horizontal Jump: 216 см
Strength:
Deadlift: 155kg - 5 reps
Chest Press: 87kg - 4reps
Squat: 110kg - 5 reps
Row: 80kg - 3 reps
Horizontal Jump: 216 см
Strength:
Deadlift: 155kg - 5 reps
Chest Press: 87kg - 4reps
Squat: 110kg - 5 reps
Row: 80kg - 3 reps
Goals & Targets
Цели:
Силовая выносливость
Задачи цикла:
Силовая выносливость
Задачи цикла:
- Поддержание силовых показателей
- Улучшение показателей выносливости при силовых тренировках
ТЕСТИРОВАНИЕ
( Октябрь, 23 vs Февраль, 24 )
- 0%Squat (137,3 kg 1PM)
- 2%Deadlift (195 kg 1PM)
- 3%Chest Press (105,9 kg 1PM)
- 0%Row (86,8 kg 1PM)
- 3%NCM Jump (52,324 cm)
- 1%CM Jump (56,896 cm)
- 3%Broad Jump (235 cm)
- 0%Need check - RSA (Watts)
ТЕСТИРОВАНИЕ
(Апрель, 23 vs Октябрь, 23)
- 6%Squat (137,3 kg 1PM)
- 6%Deadlift (191,3 kg 1PM)
- 5%Chest Press (98,5kg 1PM)
- 0%Row (86,8 kg 1PM)
- 15%NCM Jump (50,54 cm)
- 8%CM Jump (56 cm)
- 5%Broad Jump (228 cm)
- 0%Need check - RSA (Watts)
ТЕСТИРОВАНИЕ
(Октябрь, 22 vs Апрель, 23)
- 5%Squat (129,4 kg 1PM)
- 3%Deadlift (180 kg 1PM)
- 4%Chest Press (98,2 kg 1PM)
- 2%Row (86,8 kg 1PM)
- 0%Broad Jump (216 cm)
- 0%Need check - RSA (Watts)