Расписание и программа тренировок
Пакет: 8 group sessions
Срок действия пакета: 13 Мая - 7 Июня
Пакет: 8 group sessions
Срок действия пакета: 13 Мая - 7 Июня
Тренировка 4 | Четверг
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
Hang Power Snatch - 1DB
15 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Hang Power Snatch - 1DB
15 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Row - BB
50 kg | 8 reps
60 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2. Lateral Squat - 1DB
20 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
After each round:
3 reps ea | T-spine Rotation
Rest: 3:00
1 Row - BB
50 kg | 8 reps
60 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2. Lateral Squat - 1DB
20 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
25 kg / 8 reps ea
After each round:
3 reps ea | T-spine Rotation
Rest: 3:00
4 Rounds
1 Incline Bench - 1 Arm Row - 1DB
20 kg | 8 reps ea
25 kg | 8 reps ea
27,5 kg | 8 reps ea
30 kg | 8 reps ea
2 Deeps
5 kg / 10 reps
5+ kg / 10 reps
5+ kg / 10 reps
5+ kg / 10 reps
3 TRX - Delta-T
10 reps
10 reps
10 reps
10 reps
After each round:
Rest: 90 secs
1 Incline Bench - 1 Arm Row - 1DB
20 kg | 8 reps ea
25 kg | 8 reps ea
27,5 kg | 8 reps ea
30 kg | 8 reps ea
2 Deeps
5 kg / 10 reps
5+ kg / 10 reps
5+ kg / 10 reps
5+ kg / 10 reps
3 TRX - Delta-T
10 reps
10 reps
10 reps
10 reps
After each round:
Rest: 90 secs
10 Rounds
Skier
Work: 20 sec max / 60 sec slow
Skier
Work: 20 sec max / 60 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник
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
8 Rounds
1 Squat - BB
90 kg | 8 reps
100 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
2. On Box - CM - Jump to Jump
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 Strict Pull Ups - Eccentric
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
After each round:
3 reps ea | T-spine Rotation
Rest: 3:00
1 Squat - BB
90 kg | 8 reps
100 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
2. On Box - CM - Jump to Jump
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 Strict Pull Ups - Eccentric
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
After each round:
3 reps ea | T-spine Rotation
Rest: 3:00
3 Rounds
1 Dead Bug w Resistance
10 reps ea
10 reps ea
10 reps ea
2 Cross Plank
6 reps ea
6 reps ea
6 reps ea
Rest 60 secs
1 Dead Bug w Resistance
10 reps ea
10 reps ea
10 reps ea
2 Cross Plank
6 reps ea
6 reps ea
6 reps ea
Rest 60 secs
4 Rounds
1 Step Down - 2DB/KB
16-20 kg х2 | 6 reps ea
16-20 kg х2 | 6 reps ea
16-20 kg х2 | 6 reps ea
16-20 kg х2 | 6 reps ea
2 Renegade Row - Alt. - 2DB
15 kg х2 | 14 reps
15 kg х2 | 14 reps
15 kg х2 | 14 reps
15 kg х2 | 14 reps
After each round:
Rest: 90 secs
1 Step Down - 2DB/KB
16-20 kg х2 | 6 reps ea
16-20 kg х2 | 6 reps ea
16-20 kg х2 | 6 reps ea
16-20 kg х2 | 6 reps ea
2 Renegade Row - Alt. - 2DB
15 kg х2 | 14 reps
15 kg х2 | 14 reps
15 kg х2 | 14 reps
15 kg х2 | 14 reps
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 | Суббота
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 Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
75 kg | 8 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
103 kg | 5 reps
2 Shoulder Extension 2DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
75 kg | 8 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
103 kg | 5 reps
2 Shoulder Extension 2DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
Rest 1:303 Rounds
Half-kneeling- High to low
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
Half-kneeling- High to low
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
4 Rounds
1 RDL - 1 Leg with Row - 1 KB
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row - 1 KB
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 |
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
1 TrapBar - Deadlift
100 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 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
100 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
3 Rounds
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
15 kg| 12 reps
15 kg| 12 reps
15 kg| 12 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
15 kg| 12 reps
15 kg| 12 reps
15 kg| 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
4
Тренировка 1| Промежуточная
Focus: Foundation
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat to ball Press
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 FWD Lunge - 2KB
24-28 kg ea | 24 steps
2 Landime - Low Row
BB + 20 kg | 12 reps
3 Biceps - 2 DB - Alt.
15-20 kg | 16 reps
Rest: 45 sec
1 FWD Lunge - 2KB
24-28 kg ea | 24 steps
2 Landime - Low Row
BB + 20 kg | 12 reps
3 Biceps - 2 DB - Alt.
15-20 kg | 16 reps
Rest: 45 sec
4 Rounds
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 Supine - Glutei Bridge - Eccentric
30-40 kg | 8 reps
3 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 Supine - Glutei Bridge - Eccentric
30-40 kg | 8 reps
3 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
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
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
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
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 Landmine - BWD Lunge
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 8 reps ea
40 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 Landmine - BWD Lunge
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 8 reps ea
40 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 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
Landmine - Split Position - Clean - 1 Arm
BB + 20 kg| 4 reps ea
BB + 25 kg| 4 reps ea
BB + 30 kg| 4 reps ea
After each round:
rest: 45 sec
Landmine - Split Position - Clean - 1 Arm
BB + 20 kg| 4 reps ea
BB + 25 kg| 4 reps ea
BB + 30 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 4 reps
104 kg | 3 reps
107 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 4 reps
104 kg | 3 reps
107 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 Hip Thrust
BB + 90 kg | 8 reps
BB + 95 kg | 8 reps
BB + 100 kg | 8 reps
BB + 105 kg | 8 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust
BB + 90 kg | 8 reps
BB + 95 kg | 8 reps
BB + 100 kg | 8 reps
BB + 105 kg | 8 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 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 (на технику, на 4 счета вниз, быстро вверх)
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
2 Swing - 1KB
36 kg | 10 reps
Rest: 3:00
1 Deadlift-BB (на технику, на 4 счета вниз, быстро вверх)
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
80 kg | 6 reps
2 Swing - 1KB
36 kg | 10 reps
Rest: 3:00
3 Rounds
1 Step on the Box
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Step on the Box
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 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 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
6 Rounds
Row from Floor - BB с паузой вверху
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
70 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
25 kg ea | 16 reps
25 kg ea | 16 reps
27,5 kg ea | 16 reps
27,5 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
70 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
25 kg ea | 16 reps
25 kg ea | 16 reps
27,5 kg ea | 16 reps
27,5 kg ea | 16 reps
30 kg ea | 16 reps
30 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
20 kg | 8-10 reps
20 kg | 8-10 reps
20 kg | 8-10 reps
20 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
20 kg | 8-10 reps
20 kg | 8-10 reps
20 kg | 8-10 reps
20 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds
Push ups/Skier
Work: 20/10/20
Rest: 45 sec
Push ups/Skier
Work: 20/10/20
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
2
Тренировка 8 | 05.04.25
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 | 8 reps
80 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
90 kg | 8 reps
100 kg | 8 reps
Rest: 2:30
1 Squat - BB (очень глубоко)
80 kg | 8 reps
80 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
90 kg | 8 reps
100 kg | 8 reps
Rest: 2:30
3 Rounds
1 Sleds - Cross Step
S + 100 kg | 1 line - each leg
S + 110 kg | 1 line - each leg
S + 110 kg | 1 line - each leg
2 Inclined - Row - DB
18-20 kg | 10 reps
18-20 kg | 10 reps
18-20 kg | 10 reps
3 Biceps - BB
35-40 kg | 10 reps
35-40 kg | 10 reps
35-40 kg | 10 reps
After each round:
Rest: 45 secs
1 Sleds - Cross Step
S + 100 kg | 1 line - each leg
S + 110 kg | 1 line - each leg
S + 110 kg | 1 line - each leg
2 Inclined - Row - DB
18-20 kg | 10 reps
18-20 kg | 10 reps
18-20 kg | 10 reps
3 Biceps - BB
35-40 kg | 10 reps
35-40 kg | 10 reps
35-40 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 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
3 Rounds
Power Clean - BB
50 kg | 4 reps
55 kg | 4 reps
60 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Clean - BB
50 kg | 4 reps
55 kg | 4 reps
60 kg | 3 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Bench (45 degree) - Shoulder Press - BB
40 kg | 8 reps
45 kg | 7 reps
47 kg | 6 reps
50 kg | 6 reps
53 kg | 6 reps
55 kg | 6 reps
2 Horizontal Row - 1 Arm
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Bench (45 degree) - Shoulder Press - BB
40 kg | 8 reps
45 kg | 7 reps
47 kg | 6 reps
50 kg | 6 reps
53 kg | 6 reps
55 kg | 6 reps
2 Horizontal Row - 1 Arm
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
30-40 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
8 reps ea | Cross Plank
8 reps ea | Cross Plank
4 Rounds
1 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 RDL - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 RDL - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Swing -1KB
36 kg | 12 reps
2 Inclined - Sc. Extension - 2 DB
6-8 kg | 10 reps
After each round:
Rest: 45 secs
1 Swing -1KB
36 kg | 12 reps
2 Inclined - Sc. Extension - 2 DB
6-8 kg | 10 reps
After each round:
Rest: 45 secs
12 Rounds
Slamball@15 kg
Work: 20 sec/ Rest: 30 sec
Slamball@15 kg
Work: 20 sec/ Rest: 30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 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 Trapbar - Split Position - Deadlift
105 kg | 8 reps ea
110 kg | 8 reps ea
115 kg | 7 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 Shuffle
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
3 Trapbar - Squat Jump
80 kg | 4 reps
Rest: 3:00
1 Trapbar - Split Position - Deadlift
105 kg | 8 reps ea
110 kg | 8 reps ea
115 kg | 7 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 Shuffle
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
3 Trapbar - Squat Jump
80 kg | 4 reps
Rest: 3:00
4 Rounds
1 Shoulder Extension - 2 DB
10-12 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
10-12 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
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
70 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
25 kg ea | 16 reps
25 kg ea | 16 reps
27,5 kg ea | 16 reps
27,5 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
70 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
25 kg ea | 16 reps
25 kg ea | 16 reps
27,5 kg ea | 16 reps
27,5 kg ea | 16 reps
30 kg ea | 16 reps
30 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
20 kg | 8-10 reps
20 kg | 8-10 reps
20 kg | 8-10 reps
20 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
20 kg | 8-10 reps
20 kg | 8-10 reps
20 kg | 8-10 reps
20 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: 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.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
60 kg | 1 lime
65 kg | 1 lime
70 kg | 1 lime
75 kg | 1 lime
80 kg | 1 lime
Rest: 2:30
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Sled - Run
60 kg | 1 lime
65 kg | 1 lime
70 kg | 1 lime
75 kg | 1 lime
80 kg | 1 lime
Rest: 2:30
4 Rounds
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Split Position - Over Row - 1 Arm
25 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
27,5 kg ea | 12 reps ea
30 kg ea | 12 reps ea
2 Biceps Curl - 2DB - Alt
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
25 kg ea | 16 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 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 + 20 kg| 4 reps ea
BB + 25 kg| 4 reps ea
BB + 30 kg| 4 reps ea
After each round:
rest: 45 sec
Landmine - Split Position - Clean - 1 Arm
BB + 20 kg| 4 reps ea
BB + 25 kg| 4 reps ea
BB + 30 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 4 reps
104 kg | 3 reps
107 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 4 reps
104 kg | 3 reps
107 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 Hip Thrust
BB + 90 kg | 8 reps
BB + 95 kg | 8 reps
BB + 100 kg | 8 reps
BB + 105 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
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust
BB + 90 kg | 8 reps
BB + 95 kg | 8 reps
BB + 100 kg | 8 reps
BB + 105 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
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 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.
8 Rounds
1 Deadlift-BB
90 kg | 8 reps
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 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
90 kg | 8 reps
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 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
8 Rounds
Bench - Row
54 kg | 8 reps
57 kg | 7 reps
60 kg | 6 reps
63 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 4 reps
75 kg | 3 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
54 kg | 8 reps
57 kg | 7 reps
60 kg | 6 reps
63 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 4 reps
75 kg | 3 reps
Plyo Push Ups continuous
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine -Cross Lunge
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Landmine -Cross Lunge
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Bench - Seated - Shoulder Press - 2 DB
20 kg ea | 10 reps
22,5 kg | 10 reps
25 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
10 kg | 4 reps
After each round:
Rest: 45 secs
1 Bench - Seated - Shoulder Press - 2 DB
20 kg ea | 10 reps
22,5 kg | 10 reps
25 kg | 10 reps
2 Pull Ups - Eccentric (медленно вниз)
10 kg | 4 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees with Snatch - 1 DB@17,5 kg
Work: 45 sec
Rest: 60 sec
Burpees with Snatch - 1 DB@17,5 kg
Work: 45 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
1
Тренировка 8 |
Focus: 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
8 Rounds
1 CM - Vertical Squat Jump with ball
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
---
2 Split Squat - BB
95 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
120 kg | 5 reps ea
125 kg | 5 reps ea
130 kg | 4 reps ea
Rest: 3:30
1 CM - Vertical Squat Jump with ball
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
5 kg |4 reps
---
2 Split Squat - BB
95 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
120 kg | 5 reps ea
125 kg | 5 reps ea
130 kg | 4 reps ea
Rest: 3:30
3 Rounds
1 Front Squat - BB
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
50 kg | 6 reps
2 Biceps - BB
35-40 kg | 10 reps
35-40 kg | 10 reps
35-40 kg | 10 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
50 kg | 6 reps
2 Biceps - BB
35-40 kg | 10 reps
35-40 kg | 10 reps
35-40 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 7 |
Focus: Plyo + Movement Skills
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Прыжки стопой
10 Sec
4 Rounds
СM - Vert. Jump on the Box
60 cm | 4 reps
60 cm | 4 reps
75 cm | 4 reps
90 cm | 3 reps
4 Rounds
5 High Hurdles - Vert. Jump - Continues
Rest: 1:30
Прыжки стопой
10 Sec
4 Rounds
СM - Vert. Jump on the Box
60 cm | 4 reps
60 cm | 4 reps
75 cm | 4 reps
90 cm | 3 reps
4 Rounds
5 High Hurdles - Vert. Jump - Continues
Rest: 1:30
4 Rounds
Wall Drill - Static - Hold
12 sec
3 Rounds
Wall Drill - Static - Hold - 1 Leg
10 sec ea
3 Rounds
Wall Drill - Legs Change with pause
6 sec ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Wall Drill - Static - Hold
12 sec
3 Rounds
Wall Drill - Static - Hold - 1 Leg
10 sec ea
3 Rounds
Wall Drill - Legs Change with pause
6 sec ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
14 Rounds
Treadmill - Acceleration
Work: 15 sec
Rest: 75 sec
Rest after block: 4:00
Treadmill - Acceleration
Work: 15 sec
Rest: 75 sec
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Plyo Push Ups with Stabilization
4 reps
4 Rounds
Plyo Push Ups - Continues в жилете или с блином 10 кг
4 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Plyo Push Ups with Stabilization
4 reps
4 Rounds
Plyo Push Ups - Continues в жилете или с блином 10 кг
4 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
7 Rounds
1 Chest Press - BB - Double
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
2 Sleds Pull Ups
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
100 kg | 1 line
105 kg | 1 line
110 kg | 1 line
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB - Double
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
2 Sleds Pull Ups
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
90-100 kg | 1 line
100 kg | 1 line
105 kg | 1 line
110 kg | 1 line
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
2 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
BB + 35 kg | 8 reps ea
2 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 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
125 kg | 7 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
145 kg | 5 reps
150 kg | 4 reps
155 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
125 kg | 7 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
145 kg | 5 reps
150 kg | 4 reps
155 kg | 4 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
3 Rounds
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
15 kg| 12 reps
15 kg| 12 reps
15 kg| 12 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 Push Ups
15 kg| 12 reps
15 kg| 12 reps
15 kg| 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB (с паузой вверху)
50 kg | 8 reps
50 kg | 7 reps
50 kg | 6 reps
55 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
Pull Ups - Eccentric (с весом)
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
50 kg | 8 reps
50 kg | 7 reps
50 kg | 6 reps
55 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
Pull Ups - Eccentric (с весом)
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
15 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Hip Hinge (very slow)
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
2 Shoulder Extension - 2 DB
10-12 kg | 10-12 reps
10-12 kg | 10-12 reps
10-12 kg | 10-12 reps
10-12 kg | 10-12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge (very slow)
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
2 Shoulder Extension - 2 DB
10-12 kg | 10-12 reps
10-12 kg | 10-12 reps
10-12 kg | 10-12 reps
10-12 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
100 kg | 7 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 4 reps
125 kg | 3 reps
128 kg | 3 reps
Rest: 3:30
1 Squat - BB
100 kg | 7 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 4 reps
125 kg | 3 reps
128 kg | 3 reps
Rest: 3:30
3 Rounds
1 Landmine - Cross Lunge
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 8 reps ea
40 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 Landmine - Cross Lunge
40 kg | 8 reps ea
40 kg | 8 reps ea
40 kg | 8 reps ea
40 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 2 |
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 In Block - Vertical Row - Eccentric (блок в углу)
50 kg| 8 reps
55 kg| 8 reps
60 kg| 8 reps
65 kg| 8 reps
2 BB - Triceps Press
35 kg| 12 reps
35 kg| 12 reps
35 kg| 12 reps
35 kg| 12 reps
After each round:
Rest: 45 secs
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
50 kg| 8 reps
55 kg| 8 reps
60 kg| 8 reps
65 kg| 8 reps
2 BB - Triceps Press
35 kg| 12 reps
35 kg| 12 reps
35 kg| 12 reps
35 kg| 12 reps
After each round:
Rest: 45 secs
After each round:
Rest: 45 secs
3 Rounds
1 Inclined - Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Inclined - Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1| Посленовогодняя
Focus: Foundation
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat to ball Press
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 FWD Lunge - 2KB
24-28 kg ea | 24 steps
2 Landime - Low Row
BB + 20 kg | 12 reps
3 Biceps - 2 DB - Alt.
15-20 kg | 16 reps
Rest: 45 sec
1 FWD Lunge - 2KB
24-28 kg ea | 24 steps
2 Landime - Low Row
BB + 20 kg | 12 reps
3 Biceps - 2 DB - Alt.
15-20 kg | 16 reps
Rest: 45 sec
4 Rounds
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 Supine - Glutei Bridge - Eccentric
30-40 kg | 8 reps
3 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
1 Pillar Bridge with Body Saw + Push Ups
10 kg| 8 reps
2 Supine - Glutei Bridge - Eccentric
30-40 kg | 8 reps
3 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2024
Тренировка 8 | Суббота, 7 Декабря
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
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 RDL - BB
50 kg | 10 reps
55 kg | 10 reps
60 kg | 10 reps
60 kg | 10 reps
2 French Press - BB
30 - 33 kg | 12 reps
30 - 33 kg | 12 reps
30 - 33 kg | 12 reps
30 - 33 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - BB
50 kg | 10 reps
55 kg | 10 reps
60 kg | 10 reps
60 kg | 10 reps
2 French Press - BB
30 - 33 kg | 12 reps
30 - 33 kg | 12 reps
30 - 33 kg | 12 reps
30 - 33 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Inclined - Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Inclined - Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 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 7 | Вторник, 3 Декабря
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.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
Rest: 2:30
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
Rest: 2:30
4 Rounds
1 Bent Knee - Pull Over
30 kg ea | 12 reps
35 kg ea | 12 reps
40 kg ea | 12 reps
45 kg ea | 12 reps
2 Biceps Curl - 2DB - Alt
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Bent Knee - Pull Over
30 kg ea | 12 reps
35 kg ea | 12 reps
40 kg ea | 12 reps
45 kg ea | 12 reps
2 Biceps Curl - 2DB - Alt
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@8 kg
Work: 20 sec / Rest: 40 sec
Split Squat Jump - 2DB@8 kg
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Суббота, 30 Ноября
Focus: Max Strength
Upper Body Pull - Row
Upper Body Pull - Row
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
Skier
20 sec
Row from floor - BB
50 kg | 6 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Skier
20 sec
Row from floor - BB
50 kg | 6 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups (3-point pause)
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
2 DeadBug - Bench Press - 2 DB - Alt.
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Pull Ups (3-point pause)
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
2 DeadBug - Bench Press - 2 DB - Alt.
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
30 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
2 Arnold`s Shoulder Press - 2 DB
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
3 Biceps - BB
35-40 kg ea| 10 reps
35-40 kg ea| 10 reps
35-40 kg ea| 10 reps
35-40 kg ea| 10 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
2 Arnold`s Shoulder Press - 2 DB
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
3 Biceps - BB
35-40 kg ea| 10 reps
35-40 kg ea| 10 reps
35-40 kg ea| 10 reps
35-40 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 | Вторник, 26 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 Deadlift - BB@70-85kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - BB@70-85kg
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 6 | Суббота, 23 Ноября
Focus: French Contrast
Focus: Upper Body
Focus: Upper 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.
5 Rounds
1 Chest Press - BB
75 kg | 6 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 5 reps
2 Plyo Push Ups
5 reps
5 reps
5 reps
5 reps
5 reps
3 Split Position - Bar to Throw - 1 Arm
20 kg ea | 5 reps ea
25 kg ea | 5 reps ea
30 kg ea | 5 reps ea
35 kg ea | 5 reps ea
35 kg ea | 5 reps ea
Rest: 2:30
1 Chest Press - BB
75 kg | 6 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 5 reps
2 Plyo Push Ups
5 reps
5 reps
5 reps
5 reps
5 reps
3 Split Position - Bar to Throw - 1 Arm
20 kg ea | 5 reps ea
25 kg ea | 5 reps ea
30 kg ea | 5 reps ea
35 kg ea | 5 reps ea
35 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
Palloff Press - Propulsive
15- 25 kg | 8 reps ea
15- 25 kg | 8 reps ea
15- 25 kg | 8 reps ea
3 Rounds
Wall Drill - Static Hold - 1 Leg
20 sec | 1 leg ea
20 sec | 1 leg ea
20 sec | 1 leg ea
3 Rounds
Wall Drill - Hip Hinge - 1 Leg
20 sec | 1 leg ea
20 sec | 1 leg ea
20 sec | 1 leg ea
Palloff Press - Propulsive
15- 25 kg | 8 reps ea
15- 25 kg | 8 reps ea
15- 25 kg | 8 reps ea
3 Rounds
Wall Drill - Static Hold - 1 Leg
20 sec | 1 leg ea
20 sec | 1 leg ea
20 sec | 1 leg ea
3 Rounds
Wall Drill - Hip Hinge - 1 Leg
20 sec | 1 leg ea
20 sec | 1 leg ea
20 sec | 1 leg ea
3 Rounds
1 Hip Thrust - BB
100 kg | 10 reps
110 kg | 10 reps
120 kg | 8 reps
130 kg | 6 reps
2 TRX - French Press
15 reps
15 reps
15 reps
15 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
100 kg | 10 reps
110 kg | 10 reps
120 kg | 8 reps
130 kg | 6 reps
2 TRX - French Press
15 reps
15 reps
15 reps
15 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, 19 Ноября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
128 kg | 5 reps
131 kg | 4-5 reps
2 Split Squat Jump - 2 DB
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
-
Rest: 2:30
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
128 kg | 5 reps
131 kg | 4-5 reps
2 Split Squat Jump - 2 DB
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
-
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Arnold`s Shoulder Press - 2DB
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Arnold`s Shoulder Press - 2DB
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 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 | Cуббота, 16 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
54 kg | 8 reps
57 kg | 7 reps
60 kg | 6 reps
63 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 4 reps
75 kg | 3 reps или до упора
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
54 kg | 8 reps
57 kg | 7 reps
60 kg | 6 reps
63 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 4 reps
75 kg | 3 reps или до упора
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
35-37-40 kg | 8-10 reps
35-37-40 kg | 8-10 reps
35-37-40 kg | 8-10 reps
35-37-40 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
35-37-40 kg | 8-10 reps
35-37-40 kg | 8-10 reps
35-37-40 kg | 8-10 reps
35-37-40 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt./ Shuttle Run
Work: 30 sec/ 30sec
Rest: 60 sec
Rope Slam - Alt./ Shuttle Run
Work: 30 sec/ 30sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 12 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.
3 Rounds
Clean - BB
60 kg | 3 reps
65 kg | 3 reps
70 kg | 3 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Clean - BB
60 kg | 3 reps
65 kg | 3 reps
70 kg | 3 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
7 Rounds
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 6 reps
130 kg | 5 reps
140 kg | 5 reps
145 kg | 5 reps
150 kg | 5 reps
155 kg | 4 reps
2 Half-Kneeling - CM Squat Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
--
After each round:
Rest: 3:30
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 6 reps
130 kg | 5 reps
140 kg | 5 reps
145 kg | 5 reps
150 kg | 5 reps
155 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
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Shoulder Extension - 2 DB
12 kg| 12 reps
12 kg| 12 reps
12 kg| 12 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Shoulder Extension - 2 DB
12 kg| 12 reps
12 kg| 12 reps
12 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 | Суббота, 9 Ноября
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
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 Landmine - RDL - 1 Leg
BB + 40 kg | 8 reps ea
BB + 40 kg | 8 reps ea
BB + 40 kg | 8 reps ea
BB + 40 kg | 8 reps ea
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 40 kg | 8 reps ea
BB + 40 kg | 8 reps ea
BB + 40 kg | 8 reps ea
BB + 40 kg | 8 reps ea
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Inclined - Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Inclined - Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 5 Ноября
Focus: 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
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Landmine - Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
2 Row - BB (на видео с пола, ты делаешь с виса)
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
60 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Landmine - Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
2 Row - BB (на видео с пола, ты делаешь с виса)
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
50 kg | 8 reps
55 kg | 8 reps
55 kg | 8 reps
60 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 FWD Lunge - 2 DB
24 kg ea| 24 steps
24 kg ea| 24 steps
24 kg ea| 24 steps
24 kg ea| 24 steps
2 Biceps Curl - 2 DB - alt.
15 kg | 16 Reps
15 kg | 16 Reps
17,5 kg | 16 Reps
17,5 kg | 16 Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 DB
24 kg ea| 24 steps
24 kg ea| 24 steps
24 kg ea| 24 steps
24 kg ea| 24 steps
2 Biceps Curl - 2 DB - alt.
15 kg | 16 Reps
15 kg | 16 Reps
17,5 kg | 16 Reps
17,5 kg | 16 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
9
Тренировка 6 | Суббота, 19 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
50 kg | 6 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Skier
20 sec
Row from floor - BB
50 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
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 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
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
6-9 kg | 5 ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Split Position - Hip Hinge to Rotational from Low to High
35 - 45 kg | 8 reps ea
Split Position - Hip Hinge to Rotational from Low to High
35 - 45 kg | 8 reps ea
4 Rounds
1 Step on the Box - 2 KB
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
2 Arnold`s Shoulder Press - 2 DB
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
2 Arnold`s Shoulder Press - 2 DB
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
12,5 kg ea| 10 reps
After each round:
Rest: 45 secs
Push Ups/ Shuttle Run
Work: 30 sec/ 30 sec
Rest: 60 sec
Work: 30 sec/ 30 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 15 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
125 kg | 8 reps
135 kg | 8 reps
145 kg | 6 reps
150 kg | 6 reps
155 kg | 5 reps
160 kg | 4 reps
2 Squat Jumps - Continues
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
1 Trapbar - Deadlift
125 kg | 8 reps
135 kg | 8 reps
145 kg | 6 reps
150 kg | 6 reps
155 kg | 5 reps
160 kg | 4 reps
2 Squat Jumps - Continues
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
4 Rounds
Wall Drill - Static - Hold
3*10 sec
Wall Drill - 1 Leg - Static - Hold
3*10 sec ea
Wall Drill - Static - Hold
3*10 sec
Wall Drill - 1 Leg - Static - Hold
3*10 sec ea
3 Rounds
1 Sleds - March
110 kg | 8 reps ea
110 kg | 8 reps ea
110 kg | 8 reps ea
2 TRX - Inverted - Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March
110 kg | 8 reps ea
110 kg | 8 reps ea
110 kg | 8 reps ea
2 TRX - Inverted - Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Acceleration
Work 20 sec
Rest: 90 sec
Treadmill - Acceleration
Work 20 sec
Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Суббота, 12 Октября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Pro-Band - Chest Press - BB
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
2 Plyo Push Ups - Continuous
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Pro-Band - Chest Press - BB
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
2 Plyo Push Ups - Continuous
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 Glutei Bridge - Eccentric - with Slides
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
2 Split Position - Power Pull
60 kg | 4 reps ea
60 kg | 4 reps ea
60 kg | 4 reps ea
60 kg | 4 reps ea
After each round:
Rest: 45 secs
1 Glutei Bridge - Eccentric - with Slides
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
2 Split Position - Power Pull
60 kg | 4 reps ea
60 kg | 4 reps ea
60 kg | 4 reps ea
60 kg | 4 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Push Ups
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
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, 8 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
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - BB
105 kg | 8 reps ea
110 kg | 7 reps ea
115 kg | 6 reps ea
120 kg | 5 reps ea
125 kg | 4 reps ea
128 kg | 4 reps ea
2 Jump on the box to vetical jump on the box
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
1 Split Squat - BB
105 kg | 8 reps ea
110 kg | 7 reps ea
115 kg | 6 reps ea
120 kg | 5 reps ea
125 kg | 4 reps ea
128 kg | 4 reps ea
2 Jump on the box to vetical jump on the box
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
3 Rounds
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
4 Rounds
1 Landmine - Front Squat
25-30 kg | 8 reps
25-30 kg | 8 reps
25-30 kg | 8 reps
25-30 kg | 8 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
25-30 kg | 8 reps
25-30 kg | 8 reps
25-30 kg | 8 reps
25-30 kg | 8 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
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 | Cуббота, 5 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
8 Rounds
Bench - Row
54 kg | 8 reps
57 kg | 7 reps
60 kg | 6 reps
63 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 4 reps
75 kg | 3 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
54 kg | 8 reps
57 kg | 7 reps
60 kg | 6 reps
63 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 4 reps
75 kg | 3 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
35 kg | 8-10 reps
35 kg | 8-10 reps
35 kg | 8-10 reps
35 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
35 kg | 8-10 reps
35 kg | 8-10 reps
35 kg | 8-10 reps
35 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt./ Shuttle Run
Work: 30 sec/ 30sec
Rest: 60 sec
Rope Slam - Alt./ Shuttle Run
Work: 30 sec/ 30sec
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 | Суббота, 28 Сентября
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
7 Rounds
1 BB - Deadlift
90 kg | 8 reps
100 kg | 8 reps
105 kg | 7 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 4 reps
2 Half-kneeling - Ncm 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
90 kg | 8 reps
100 kg | 8 reps
105 kg | 7 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 4 reps
2 Half-kneeling - Ncm 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
110 kg | 1 lines ea
110 kg | 1 lines ea
110 kg | 1 lines ea
110 kg | 1 lines ea
2 Shoulder Extension - 2 DB
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 repss
After each round:
Rest: 45 secs
1 Lateral - Sleds March
110 kg | 1 lines ea
110 kg | 1 lines ea
110 kg | 1 lines ea
110 kg | 1 lines ea
2 Shoulder Extension - 2 DB
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 repss
After each round:
Rest: 45 secs
30 min (green zone)
Bike
Bike
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 6 | Суббота, 14 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
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
8 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 5 reps
95 kg | 4 reps
100 kg | 3 reps
103 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 RDL - 1 Leg with Row - 2 KB
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row - 2 KB
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 10 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
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
128 kg | 5 reps
2 Split Squat Jump - 2 DB
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
Rest: 2:30
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
128 kg | 5 reps
2 Split Squat Jump - 2 DB
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
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, 7 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
45 kg | 8 reps
50 kg | 8 reps
53 kg | 6 reps
56 kg | 6 reps
59 kg | 5 reps
62 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
20 kg ea | 16 reps
22,5 kg ea | 16 reps
25 kg ea | 16 reps
27.5 kg ea | 16 reps
27.5 kg ea | 16 reps
30 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
45 kg | 8 reps
50 kg | 8 reps
53 kg | 6 reps
56 kg | 6 reps
59 kg | 5 reps
62 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
20 kg ea | 16 reps
22,5 kg ea | 16 reps
25 kg ea | 16 reps
27.5 kg ea | 16 reps
27.5 kg ea | 16 reps
30 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
15 kg | 8-10 reps
15 kg | 8-10 reps
17,5 kg | 8-10 reps
17,5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
15 kg | 8-10 reps
15 kg | 8-10 reps
17,5 kg | 8-10 reps
17,5 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds - Time limit 10 mins
10 Push ups + 20 sec Skier
10 Push ups + 20 sec Skier
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 3 Сентября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
10 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
17,5 kg | 8 reps ea
17,5 kg | 8 reps ea
20 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
10 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
17,5 kg | 8 reps ea
17,5 kg | 8 reps ea
20 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
110 kg | 8 reps ea
110 kg | 8 reps ea
110 kg | 8 reps ea
2 TRX - Inverted - Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March
110 kg | 8 reps ea
110 kg | 8 reps ea
110 kg | 8 reps ea
2 TRX - Inverted - Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
After each round:
Rest: 45 secs
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, 31 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
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
78 kg | 8 reps
83 kg | 6 reps
88 kg | 6 reps
92 kg | 6 reps
97 kg | 5 reps
100 kg | 3 reps
2 Hip Hinge to Rotational - Ball throw
6 kg |5 reps ea
6 kg |5 reps ea
6 kg |5 reps ea
9 kg |5 reps ea
9 kg |5 reps ea
9 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
78 kg | 8 reps
83 kg | 6 reps
88 kg | 6 reps
92 kg | 6 reps
97 kg | 5 reps
100 kg | 3 reps
2 Hip Hinge to Rotational - Ball throw
6 kg |5 reps ea
6 kg |5 reps ea
6 kg |5 reps ea
9 kg |5 reps ea
9 kg |5 reps ea
9 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
85 kg | 12 reps
90 kg | 10 reps
95 kg | 10 reps
100 kg | 8 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
85 kg | 12 reps
90 kg | 10 reps
95 kg | 10 reps
100 kg | 8 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | 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
60 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
68 kg | 12 reps
68 kg | 12 reps
70 kg | 12 reps
2 Inclined - Row with Pause in Upper position
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
60 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
68 kg | 12 reps
68 kg | 12 reps
70 kg | 12 reps
2 Inclined - Row with Pause in Upper position
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 kg ea | 10 reps ea
17,5 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
10 kg | 6 reps ea
Plank with arm reach
10 kg | 6 reps ea
3 Rounds
1 Lateral Squat with slide
20-25 kg ea| 12 steps
20-25 kg ea| 12 steps
20-25 kg ea| 12 steps
2 Biceps - BB
35 kg | 8-10 Reps
35 kg | 8-10 Reps
35 kg | 8-10 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with slide
20-25 kg ea| 12 steps
20-25 kg ea| 12 steps
20-25 kg ea| 12 steps
2 Biceps - BB
35 kg | 8-10 Reps
35 kg | 8-10 Reps
35 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 8 | 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
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat (Very deep - прямо до пола!)
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Landmine - Low Row
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
Rest: 2:30
1 Back Squat (Very deep - прямо до пола!)
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Landmine - Low Row
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
BB + 30 kg | 10 reps
Rest: 2:30
4 Rounds
1 Landmine - Cross Lunge
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
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, 03 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
25 kg| 4 reps ea
25 kg| 4 reps ea
25 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
25 kg| 4 reps ea
25 kg| 4 reps ea
25 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
78kg | 8 reps
83 kg | 6 reps
88 kg | 6 reps
92 kg | 6 reps
97 kg | 5 reps
100 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
78kg | 8 reps
83 kg | 6 reps
88 kg | 6 reps
92 kg | 6 reps
97 kg | 5 reps
100 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
90 kg | 10 reps
100 kg | 10 reps
105 kg | 10 reps
110 kg | 8 reps
2 French Press - BB
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 10 reps
100 kg | 10 reps
105 kg | 10 reps
110 kg | 8 reps
2 French Press - BB
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Skier/ Rope Slam - Alt.
Work: 20 sec/ 20 sec
Rest: 40 sec
Skier/ Rope Slam - Alt.
Work: 20 sec/ 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 6 | Вторник, 30 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.
6 Rounds
1 Trapbar - Deadlift
135 kg | 7 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
155 kg | 5 reps
160 kg | 5 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
135 kg | 7 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
155 kg | 5 reps
160 kg | 5 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)
120 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Bar - Triceps Press
10 kg | 8 -12 reps
10 kg | 8 -12 reps
10 kg | 8 -12 reps
10 kg | 8 -12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
120 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Bar - Triceps Press
10 kg | 8 -12 reps
10 kg | 8 -12 reps
10 kg | 8 -12 reps
10 kg | 8 -12 reps
After each round:
Rest: 45 secs
Bike
Work 40 mins (green zone)
Work 40 mins (green zone)
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, 27 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
Bench Row - BB
57 kg | 8 reps
62 kg | 8 reps
67 kg | 6 reps
70 kg | 6 reps
73 kg | 5 reps
75kg | 4 reps
Landmine - Split Position - Push Press
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB
57 kg | 8 reps
62 kg | 8 reps
67 kg | 6 reps
70 kg | 6 reps
73 kg | 5 reps
75kg | 4 reps
Landmine - Split Position - Push Press
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
20 kg | 6 reps ea
20 kg | 6 reps ea
20 kg | 6 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 - BB
35-37 kg | 8-10 reps
35-37 kg | 8-10 reps
35-37 kg | 8-10 reps
35-37 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 - BB
35-37 kg | 8-10 reps
35-37 kg | 8-10 reps
35-37 kg | 8-10 reps
35-37 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 4 | Вторник, 23 июля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
128 kg | 5 reps
2 Split Squat Jump - 2 DB
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
Rest: 2:30
1 Back Squat - до лавки
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 5 reps
128 kg | 5 reps
2 Split Squat Jump - 2 DB
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
Plank with KB move - outside (very slow)
24 kg | 10 reps
24 kg | 10 reps
24 kg | 10 reps
Plank with KB move - outside (very slow)
24 kg | 10 reps
24 kg | 10 reps
24 kg | 10 reps
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
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, 20 Июля
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 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
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 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
3 Rounds
TRX - Body Saw
8 reps
TRX - Body Saw
8 reps
4 Rounds
1 Sleds - Pull Ups
70 kg | 1 line
80 kg | 1 line
90 kg | 1 line
95 kg | 1 line
2 Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
3 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
70 kg | 1 line
80 kg | 1 line
90 kg | 1 line
95 kg | 1 line
2 Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
3 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Burpees with Snacth@15 kg
Work: 50 sec/ Rest: 60 sec
Burpees with Snacth@15 kg
Work: 50 sec/ Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Вторник, 16 Июля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
125 kg | 8 reps
135 kg | 8 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
155 kg | 6 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
125 kg | 8 reps
135 kg | 8 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 6 reps
155 kg | 6 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
120 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Biceps - 2 DB - Alt
15 kg | 8 reps ea
15 kg | 8 reps ea
17.5 kg | 8 reps ea
17.5 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Sleds - March (high load)
120 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Biceps - 2 DB - Alt
15 kg | 8 reps ea
15 kg | 8 reps ea
17.5 kg | 8 reps ea
17.5 kg | 8 reps ea
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 9 июля
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 Thrusters with ball @6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Thrusters with ball @6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
12 Rounds or Time limit - 10 mins
8 reps Deadlift - BB@80 kg
10 reps burpees
Rest: No
Rest after block: 4:00
8 reps Deadlift - BB@80 kg
10 reps burpees
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
6
Тренировка 5 | Вторник, 25 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
Power Snatch - 1 DB
25 kg| 4 reps ea
25 kg| 4 reps ea
25 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
25 kg| 4 reps ea
25 kg| 4 reps ea
25 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
78kg | 8 reps
83 kg | 6 reps
88 kg | 6 reps
92 kg | 6 reps
97 kg | 5 reps
100 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
78kg | 8 reps
83 kg | 6 reps
88 kg | 6 reps
92 kg | 6 reps
97 kg | 5 reps
100 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
90 kg | 10 reps
100 kg | 10 reps
105 kg | 10 reps
110 kg | 8 reps
2 French Press - BB
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 10 reps
100 kg | 10 reps
105 kg | 10 reps
110 kg | 8 reps
2 French Press - BB
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 kg | 12 reps
30-35 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 | Суббота, 8 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
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - до лавки
100 kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
2 Seated - NCM Jump from box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
1 Back Squat - до лавки
100 kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
2 Seated - NCM Jump from box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
3 Rounds
Plank with KB move - outside (very slow)
24 kg | 10 reps
24 kg | 10 reps
24 kg | 10 reps
Plank with KB move - outside (very slow)
24 kg | 10 reps
24 kg | 10 reps
24 kg | 10 reps
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
12.5 kg ea | 12 reps
12.5 kg ea | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Thrusters with ball@6 kg
Work: 20 sec / Rest: 40 sec
Thrusters with ball@6 kg
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 18 Июня
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Push Ups (Weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Push Ups (Weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
TRX - Body Saw
8 reps
TRX - Body Saw
8 reps
4 Rounds
1 Sleds - Pull Ups
70 kg | 1 line
80 kg | 1 line
90 kg | 1 line
95 kg | 1 line
2 Biceps - BB
35 kg | 8-10 reps
37 kg | 8-10 reps
40 kg | 8-10 reps
42 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
70 kg | 1 line
80 kg | 1 line
90 kg | 1 line
95 kg | 1 line
2 Biceps - BB
35 kg | 8-10 reps
37 kg | 8-10 reps
40 kg | 8-10 reps
42 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 15 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
7 Rounds
1 BB - Deadlift
70 kg | 8 reps
80 kg | 8 reps
90 kg | 6 reps
100 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 Half-kneeling - Ncm 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
70 kg | 8 reps
80 kg | 8 reps
90 kg | 6 reps
100 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 Half-kneeling - Ncm 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
100 kg | 1 lines ea
100 kg | 1 lines ea
100 kg | 1 lines ea
100 kg | 1 lines ea
2 Shoulder Extension - 2 DB
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 repss
After each round:
Rest: 45 secs
1 Lateral - Sleds March
100 kg | 1 lines ea
100 kg | 1 lines ea
100 kg | 1 lines ea
100 kg | 1 lines ea
2 Shoulder Extension - 2 DB
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 repss
After each round:
Rest: 45 secs
15 Rounds
Bike
Work 90 sec (Green Zone)
Rest: 90 sec (slow)
Bike
Work 90 sec (Green Zone)
Rest: 90 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 1| Вторник, 11 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
6 Rounds
1 Chest Press - BB
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 5 reps
97 kg | 4 reps
100 kg | 3 reps
2 Landmine - Split Position - Row - 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
-
After each round:
Rest: 2:00
1 Chest Press - BB
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 5 reps
97 kg | 4 reps
100 kg | 3 reps
2 Landmine - Split Position - Row - 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
-
After each round:
Rest: 2:00
4 Rounds
Half-Kneeling - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
Half-Kneeling - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
4 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
2 TRX - French Press
10 reps
10 reps
10 reps
10 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
35 kg ea | 10 reps ea
2 TRX - French Press
10 reps
10 reps
10 reps
10 reps
After each round:
Rest: 45 secs
10 Rounds
Split Position - Rope Slam Side to Side
Work: 20 sec
Rest: 60 sec
Split Position - Rope Slam Side to Side
Work: 20 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
Миофасциальный релиз вместе с тренером
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)
Техническая поддержка
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