Расписание и программа тренировок
Пакет: 8 group sessions
Срок действия пакета: 13 Мая - 7 Июня
Пакет: 8 group sessions
Срок действия пакета: 13 Мая - 7 Июня
Тренировка 4 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
7 Rounds
A1. Bench - Bench - Row - BB
3 reps ea / T-spine Rotation
Rest: 3:00
A1. Bench - Bench - Row - BB
- 25 kg / 8 reps
- 27,5 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
- 5 kg / 6 reps ea
3 reps ea / T-spine Rotation
Rest: 3:00
4 Rounds
B1. Incline Bench - Row - 2 DB
Rest: 60 secs
B1. Incline Bench - Row - 2 DB
- 12,5 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 12,5 kg x2 | 8 reps ea
- 12,5 kg x2 | 8 reps ea
- 12,5 kg x2 | 8 reps ea
- 12,5 kg x2 | 8 reps ea
Rest: 60 secs
3 Rounds
C1. SB - Hip Hinge w Roll Out
C1. SB - Hip Hinge w Roll Out
- 6 reps
- 6 reps
- 6 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
8 Rounds
Burpees
Work/ Rest
40 sec/ 60 sec
Burpees
Work/ Rest
40 sec/ 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 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.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 1DB
8 kg | 5 reps ea
8 kg | 5 reps ea
8 kg | 5 reps ea
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
Thrusters - 1DB
8 kg | 5 reps ea
8 kg | 5 reps ea
8 kg | 5 reps ea
After each round:
3 reps ea | The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat (очень глубокий присед)
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
2 Strict Pull Ups - Eccentric
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
1 Back Squat (очень глубокий присед)
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
2 Strict Pull Ups - Eccentric
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
4 Rounds
1 1 Leg Eccentric Squat - 1KB Goblet
12,5 kg | 6 reps ea
12,5 kg | 6 reps ea
12,5 kg | 6 reps ea
12,5 kg | 6 reps ea
2 TRX - Inverted Row - 1 Leg
6-8 reps ea
6-8 reps ea
6-8 reps ea
6-8 reps ea
After each round:
Rest: 90 secs
1 1 Leg Eccentric Squat - 1KB Goblet
12,5 kg | 6 reps ea
12,5 kg | 6 reps ea
12,5 kg | 6 reps ea
12,5 kg | 6 reps ea
2 TRX - Inverted Row - 1 Leg
6-8 reps ea
6-8 reps ea
6-8 reps ea
6-8 reps ea
After each round:
Rest: 90 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
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
7 Rounds
1 Chest Press - 2DB - alt.
10 kg | 16 reps
10 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
2 In block Bent Knee - Over Row
20-25 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - 2DB - alt.
10 kg | 16 reps
10 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
12,5 kg | 16 reps
2 In block Bent Knee - Over Row
20-25 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Push ups with row - alt.
8 kg| 6 reps we
2 Front Squat - 1 KB
30 kg | 12 reps
3 Narrow Push Ups
12 reps
After each round:
Rest: 45 secs
1 Push ups with row - alt.
8 kg| 6 reps we
2 Front Squat - 1 KB
30 kg | 12 reps
3 Narrow Push Ups
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
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)
30 kg | 6 reps
35 kg | 6 reps
35 kg | 6 reps
40 kg | 6 reps
40 kg | 6 reps
40 kg | 6 reps
2 Swing - 1KB
16 kg | 10 reps
Rest: 3:00
1 Deadlift-BB (на технику, на 4 счета вниз, быстро вверх)
30 kg | 6 reps
35 kg | 6 reps
35 kg | 6 reps
40 kg | 6 reps
40 kg | 6 reps
40 kg | 6 reps
2 Swing - 1KB
16 kg | 10 reps
Rest: 3:00
3 Rounds
1 Step on the Box
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Step on the Box
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Push Ups
12 reps
12 reps
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
4
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.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
7 Rounds
Bench - Bench - Row - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Bench - Row - BB
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
25 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
Pillar Bridge wirh Leg Reach & Push ups (slides)
10 kg | 8 reps
Pillar Bridge wirh Leg Reach & Push ups (slides)
10 kg | 8 reps
4 Rounds
1 Pull Ups (with band)
8 reps
8 reps
8 reps
8 reps
2 Fronted - BWD Lunge (Negative) - BB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Pull Ups (with band)
8 reps
8 reps
8 reps
8 reps
2 Fronted - BWD Lunge (Negative) - BB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
After each round:
Rest: 45 secs
Burpees
Work/ Rest
45 sec/ 50 sec
Work/ Rest
45 sec/ 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
5 Rounds
1 Chest Press - BB
25 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
2 Bent Knee - Sc. Extension - 2 DB
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
2 Bent Knee - Sc. Extension - 2 DB
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 In Block - Vertical Row - Eccentric (блок в углу)
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
30 kg| 8 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat (очень глубокий присед)
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
2 BWD Lunge to Stand
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
Rest: 2:30
1 Back Squat (очень глубокий присед)
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
2 BWD Lunge to Stand
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
BB + 10 kg | 4 reps ea
Rest: 2:30
4 Rounds
1 Split Position - Over Row - 1 Arm
12,5 kg ea | 12 reps ea
15 kg ea | 12 reps ea
15 kg ea | 12 reps ea
15 kg ea | 12 reps ea
2 Biceps Curl - BB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
After each round:
Rest: 45 secs
1 Split Position - Over Row - 1 Arm
12,5 kg ea | 12 reps ea
15 kg ea | 12 reps ea
15 kg ea | 12 reps ea
15 kg ea | 12 reps ea
2 Biceps Curl - BB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 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
2
Тренировка 8 |
Focus: French Contrast
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
Plyo Push Ups with Stabilization
4 reps
3 Rounds
Clean - BB
25 kg | 3 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Plyo Push Ups with Stabilization
4 reps
3 Rounds
Clean - BB
25 kg | 3 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Chest Press - BB
30 kg | 8 reps
33 kg | 8 reps
35 kg | 6 reps
37 kg | 6 reps
39 kg | 6 reps
41 kg | 5 reps
2 Push Ups - Contin.
5 reps
3 Standed - ball throw
4-5 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
30 kg | 8 reps
33 kg | 8 reps
35 kg | 6 reps
37 kg | 6 reps
39 kg | 6 reps
41 kg | 5 reps
2 Push Ups - Contin.
5 reps
3 Standed - ball throw
4-5 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
2 TRX - Offest - Biceps Curl
8 reps ea
8 reps ea
8 reps ea
8 reps ea
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
2 TRX - Offest - Biceps Curl
8 reps ea
8 reps ea
8 reps ea
8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Slamball@10 kg
Work: 20 sec (Очень интенсивно!)
Rest: 40 sec
Slamball@10 kg
Work: 20 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 7 |
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
1 Trapbar - Split Position - Deadlift
45 kg | 8 reps ea
45 kg | 8 reps ea
50 kg | 7 reps ea
55 kg | 6 reps ea
60 kg | 6 reps ea
65 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 Squat Jump with kb
24 kg | 4 reps
Rest: 3:00
1 Trapbar - Split Position - Deadlift
45 kg | 8 reps ea
45 kg | 8 reps ea
50 kg | 7 reps ea
55 kg | 6 reps ea
60 kg | 6 reps ea
65 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 Squat Jump with kb
24 kg | 4 reps
Rest: 3:00
4 Rounds
1 Shoulder Extension - 2 DB
6-8 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
6-8 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 6 |
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Row from Floor - BB с паузой вверху
25 kg | 8 reps
30 kg | 8 reps
30 kg | 6 reps
35 kg | 6 reps
37 kg | 5 reps
37 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
8 kg ea | 16 reps
10 kg ea | 16 reps
10 kg ea | 16 reps
12,5 kg ea | 16 reps
12,5 kg ea | 16 reps
12,5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
25 kg | 8 reps
30 kg | 8 reps
30 kg | 6 reps
35 kg | 6 reps
37 kg | 5 reps
37 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
8 kg ea | 16 reps
10 kg ea | 16 reps
10 kg ea | 16 reps
12,5 kg ea | 16 reps
12,5 kg ea | 16 reps
12,5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups (with black band)
6 reps
6 reps
6 reps
6 reps
2 Biceps - BB
15 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups (with black band)
6 reps
6 reps
6 reps
6 reps
2 Biceps - BB
15 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
Burpees
Work/ Rest
45 sec/ 50 sec
Work/ Rest
45 sec/ 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat Jump
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat from the bench (присед из положения сидя на лавке)
35 kg | 8 reps
40 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
2 Split Position - Row - 1 Arm
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
Rest: 2:30 mins
1 Back Squat from the bench (присед из положения сидя на лавке)
35 kg | 8 reps
40 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
2 Split Position - Row - 1 Arm
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
Rest: 2:30 mins
3 Rounds
1 BWD Lunge - Fronted
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 TRX - Inverted - Row
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
1 BWD Lunge - Fronted
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 TRX - Inverted - Row
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 |
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Landmine - Split Position - Clean - 1 Arm
BB + 2,5 | 4 reps ea
BB + 2,5 kg| 4 reps ea
BB + 2,5 kg| 4 reps ea
After each round:
rest: 45 sec
Landmine - Split Position - Clean - 1 Arm
BB + 2,5 | 4 reps ea
BB + 2,5 kg| 4 reps ea
BB + 2,5 kg| 4 reps ea
After each round:
rest: 45 sec
7 Rounds
1 Chest Press - BB
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 5 reps
42 kg | 4 reps
45 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
1 Chest Press - BB
27 kg | 8 reps
30 kg | 6 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 5 reps
42 kg | 4 reps
45 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:30
4 Rounds
1 Hip Thrust
BB + 40 kg | 8 reps
BB + 45 kg | 8 reps
BB + 50 kg | 8 reps
BB + 55 kg | 8 reps
2 Swing - KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 French Press - BB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust
BB + 40 kg | 8 reps
BB + 45 kg | 8 reps
BB + 50 kg | 8 reps
BB + 55 kg | 8 reps
2 Swing - KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 French Press - BB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Side by Side или Split Squat Jump with Rope Slam
Work: 20 sec
Rest: 40 sec
Rope Slam - Side by Side или Split Squat Jump with Rope Slam
Work: 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
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.
4 Rounds
Thrusters - 2 DB
8-10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2 DB
8-10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
7 Rounds
1 TrapBar - Deadlift
45 kg | 7 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 4 reps
75 kg | 4 reps
2 Lateral Bound
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
45 kg | 7 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 4 reps
75 kg | 4 reps
2 Lateral Bound
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
-
After each round:
Rest: 3:30
4 Rounds
DeadBug - with Arms & Leg Reach
5 kg | 3 reps ea
или пробуем
2 Round
2*:20 sec | Wall Drill - Static Hold
2 Rounds
2*:20 sec ea | Wall Drill - 1 Leg - Static Hold
DeadBug - with Arms & Leg Reach
5 kg | 3 reps ea
или пробуем
2 Round
2*:20 sec | Wall Drill - Static Hold
2 Rounds
2*:20 sec ea | Wall Drill - 1 Leg - Static Hold
3 Rounds
1 Lateral Squat with 1 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 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
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 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
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2|
Focus: Cardio-Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @4 kg
2 Concept - Row
Rest after block: 4:00
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @4 kg
2 Concept - Row
Rest after block: 4:00
14 Rounds
Work: 30 sec
Rest: 60 sec
1 Shuttle Run
Rest after block: 4:00
Work: 30 sec
Rest: 60 sec
1 Shuttle Run
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
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
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 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
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 CM - Vert. Squat Jump with ball
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
---
1 Split Squat - BB
40 kg | 8 reps ea
45 kg | 8 reps ea
50 kg | 6 reps ea
55 kg | 5 reps ea
55 kg | 4 reps ea
60 kg | 4 reps ea
65 kg | 4 reps ea
Rest: 3:30
1 CM - Vert. Squat Jump with ball
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
---
1 Split Squat - BB
40 kg | 8 reps ea
45 kg | 8 reps ea
50 kg | 6 reps ea
55 kg | 5 reps ea
55 kg | 4 reps ea
60 kg | 4 reps ea
65 kg | 4 reps ea
Rest: 3:30
3 Rounds
1 Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Granny Toss
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Granny Toss
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Chest Press - BB
27 kg | 7 reps
30 kg | 6 reps
33 kg | 5 reps
36 kg | 5 reps
39 kg | 4 reps
42 kg | 3 reps
45 kg | 3 reps
2 Sleds Pull Ups
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
27 kg | 7 reps
30 kg | 6 reps
33 kg | 5 reps
36 kg | 5 reps
39 kg | 4 reps
42 kg | 3 reps
45 kg | 3 reps
2 Sleds Pull Ups
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
S+40 kg | 1 line
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
BB + 10-15 kg| 8 reps ea
BB + 10-15 kg| 8 reps ea
BB + 10-15 kg| 8 reps ea
BB + 10-15 kg| 8 reps ea
2 TRX - Triceps Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 10-15 kg| 8 reps ea
BB + 10-15 kg| 8 reps ea
BB + 10-15 kg| 8 reps ea
BB + 10-15 kg| 8 reps ea
2 TRX - Triceps Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - alt. (очень быстро)
Work: 15 sec/ Rest: 40 sec
Rope Slam - alt. (очень быстро)
Work: 15 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 |
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.
4 Rounds
Thrusters - 2 DB
8-10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2 DB
8-10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
7 Rounds
1 TrapBar - Deadlift
45 kg | 7 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 4 reps
75 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
45 kg | 7 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 4 reps
75 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 ( c акцентом на медленное опускание)
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
2 Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB ( c акцентом на медленное опускание)
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
2 Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 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)
25 kg | 7 reps
25 kg | 6 reps
27 kg | 6 reps
27 kg | 6 reps
30 kg | 6 reps
Pull Ups - Eccentric (с весом)
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB (с паузой вверху)
25 kg | 7 reps
25 kg | 6 reps
27 kg | 6 reps
27 kg | 6 reps
30 kg | 6 reps
Pull Ups - Eccentric (с весом)
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
2,5 kg | 4 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Hip Hinge (very slow)
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
2 Shoulder Extension - 2 DB
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge (very slow)
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
BB + 35 kg | 8 reps
2 Shoulder Extension - 2 DB
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
8-9 kg | 10-12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat Jump to the Box
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
Thrusters - 2 DB
6 kg | 5 reps
6 kg | 5 reps
6 kg | 5 reps
6 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
6 kg | 5 reps
6 kg | 5 reps
6 kg | 5 reps
6 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Squat - BB
35 kg | 7 reps
40 kg | 6 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 4 reps
60 kg | 4 reps
65 kg | 4 reps
Rest: 3:30
1 Squat - BB
35 kg | 7 reps
40 kg | 6 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 4 reps
60 kg | 4 reps
65 kg | 4 reps
Rest: 3:30
3 Rounds
1 Landmine - Cross Lunge
BB + 10 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
BB + 10 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
2 Biceps - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Split Squat Jump - 2DB@6kg - Alt.
Work/Rest
20/40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Landmine - BWD Lunge to Press
20 kg | 3 reps ea
20 kg | 5 reps ea
25 kg | 5 reps ea
30 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - BWD Lunge to Press
20 kg | 3 reps ea
20 kg | 5 reps ea
25 kg | 5 reps ea
30 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
7 Rounds
1 Chest Press - BB
27 kg | 7 reps
30 kg | 6 reps
33 kg | 5 reps
36 kg | 5 reps
39 kg | 4 reps
41 kg | 3 reps
43 kg | 3 reps
2 Bent Knee - Sc. Extension - 2 DB
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
27 kg | 7 reps
30 kg | 6 reps
33 kg | 5 reps
36 kg | 5 reps
39 kg | 4 reps
41 kg | 3 reps
43 kg | 3 reps
2 Bent Knee - Sc. Extension - 2 DB
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
1 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 In Block - Vertical Row - Eccentric (блок в углу)
25-30 kg| 8 reps
25-30 kg| 8 reps
25-30 kg| 8 reps
25-30 kg| 8 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 In Block - Vertical Row - Eccentric (блок в углу)
25-30 kg| 8 reps
25-30 kg| 8 reps
25-30 kg| 8 reps
25-30 kg| 8 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1| Посленовогодняя
Focus: Foundation
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
7 kg | 5 reps
7 kg | 5 reps
7 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat to ball Press
7 kg | 5 reps
7 kg | 5 reps
7 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
8 Rounds
1 FWD Lunge - 2KB
12 kg ea | 24 steps
2 Landime - Low Row
BB + 5 kg | 12 reps
3 Biceps - 2 DB - Alt.
8-10 kg | 16 reps
Rest: 45 sec
1 FWD Lunge - 2KB
12 kg ea | 24 steps
2 Landime - Low Row
BB + 5 kg | 12 reps
3 Biceps - 2 DB - Alt.
8-10 kg | 16 reps
Rest: 45 sec
4 Rounds
1 Pillar Bridge with Body Saw + Push Ups
8 reps
2 Supine - Glutei Bridge - Eccentric
22-25 kg | 8 reps
3 Swing - 1 KB
16 - 24 kg | 12 reps
After each round:
Rest: 45 secs
1 Pillar Bridge with Body Saw + Push Ups
8 reps
2 Supine - Glutei Bridge - Eccentric
22-25 kg | 8 reps
3 Swing - 1 KB
16 - 24 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Shuttle Run
Rope Slam Alt.
Work: 30 sec / 30 sec/ Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
11
Тренировка 6 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB
25 kg | 10 reps
30 kg | 8 reps
35 kg | 6 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
2 Hurdles - CM Squat Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
1 Squat - BB
25 kg | 10 reps
30 kg | 8 reps
35 kg | 6 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
2 Hurdles - CM Squat Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
4 Rounds
1 Landmine- BWD Lunge
20 kg ea | 8 steps ea
20 kg ea | 8 steps ea
20 kg ea | 8 steps ea
20 kg ea | 8 steps ea
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Landmine- BWD Lunge
20 kg ea | 8 steps ea
20 kg ea | 8 steps ea
20 kg ea | 8 steps ea
20 kg ea | 8 steps ea
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5|
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
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 (с опорой в стену)
25 kg | 8 reps
25 kg | 8 reps
27 kg | 6 reps
30 kg | 6 reps
33 kg | 5 reps
35 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху (с опорой в стену)
25 kg | 8 reps
25 kg | 8 reps
27 kg | 6 reps
30 kg | 6 reps
33 kg | 5 reps
35 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups - Eccentric (с черной резинкой) Старт вверху и медленно вниз
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
10 kg | 8-10 reps
10 kg | 8-10 reps
10 kg | 8-10 reps
10 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups - Eccentric (с черной резинкой) Старт вверху и медленно вниз
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
10 kg | 8-10 reps
10 kg | 8-10 reps
10 kg | 8-10 reps
10 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds - Time limit 10 mins
10 Push ups + 20 sec Skier
10 Push ups + 20 sec Skier
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4|
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
7 kg | 5 reps
7 kg | 5 reps
7 kg | 5 reps
After each round:
Rest: 45 sec
CM - Squat to ball Press
7 kg | 5 reps
7 kg | 5 reps
7 kg | 5 reps
After each round:
Rest: 45 sec
7 Rounds
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
73 kg | 6 reps
2 Shoulder press - 1 Arm
5 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
73 kg | 6 reps
2 Shoulder press - 1 Arm
5 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
Rest: 3:00
4 Rounds
1 Bulgarian Split Squat - 2DB
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
2 Inclined - Row - 2DB
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2DB
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
2 Inclined - Row - 2DB
12 reps
12 reps
12 reps
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 3 |
Focus: Max Strength
Chest Press
Chest Press
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8 reps
30 kg | 8 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 6 reps
42 kg | 6 reps
2 Bent Knee - Sc. Extension - 2 DB
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8 reps
30 kg | 8 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 6 reps
42 kg | 6 reps
2 Bent Knee - Sc. Extension - 2 DB
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
3 kg | 10 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Landmine - Hip Hinge
BB + 20 kg | 10 reps
BB + 20 kg | 10 reps
BB + 20 kg | 10 reps
BB + 20 kg | 10 reps
2 Bench - Triceps Press - 2 DB
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 20 kg | 10 reps
BB + 20 kg | 10 reps
BB + 20 kg | 10 reps
BB + 20 kg | 10 reps
2 Bench - Triceps Press - 2 DB
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Work: 45 sec/ Rest: 60 sec
Shuttle Run
Work: 45 sec/ Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Вторник, 10 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
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat - до лавки
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8kg | 5 reps
Rest: 2:30
1 Back Squat - до лавки
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8kg | 5 reps
Rest: 2:30
4 Rounds
1 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
2 Arnold`s Shoulder Press
6-8 kg ea | 10 reps
6-8 kg ea | 10 reps
6-8 kg ea | 10 reps
6-8 kg ea | 10 reps
After each round:
Rest: 45 secs
1 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
2 Arnold`s Shoulder Press
6-8 kg ea | 10 reps
6-8 kg ea | 10 reps
6-8 kg ea | 10 reps
6-8 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 1 | Суббота, 7 Декабря
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
1 Bench - Row
25 kg | 8 reps
27 kg | 6 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
2 Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench - Row
25 kg | 8 reps
27 kg | 6 reps
30 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
2 Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Seated - Vertical Row - 1 Arm
20-25 kg | 10 reps ea
20-25 kg | 10 reps ea
20-25 kg | 10 reps ea
20-25 kg | 10 reps ea
2 Biceps - 2 DB
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Seated - Vertical Row - 1 Arm
20-25 kg | 10 reps ea
20-25 kg | 10 reps ea
20-25 kg | 10 reps ea
20-25 kg | 10 reps ea
2 Biceps - 2 DB
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
After each round:
Rest: 45 secs
3 Rounds
1 Overhead
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
After each round:
Rest: 45 secs
1 Overhead
20 kg | 10 reps
20 kg | 10 reps
20 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
10
Тренировка 4|
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
7 kg | 5 reps
7 kg | 5 reps
7 kg | 5 reps
After each round:
Rest: 45 sec
CM - Squat to ball Press
7 kg | 5 reps
7 kg | 5 reps
7 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
4,5 kg | 8 reps ea
4,5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
4,5 kg | 8 reps ea
4,5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 3:00
4 Rounds
1 Bulgarian Split Squat - 2DB
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
2 Inclined - Row - 2DB
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2DB
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
12 kg ea | 8 reps ea
2 Inclined - Row - 2DB
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 |
Focus: Max Strength
Chest Press
Chest Press
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Landmine - Push Press - 1 Arm (Fast)
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
25 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8 reps
30 kg | 8 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 6 reps
42 kg | 6 reps
2 Slam Ball (powered)
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8 reps
30 kg | 8 reps
33 kg | 6 reps
36 kg | 6 reps
39 kg | 6 reps
42 kg | 6 reps
2 Slam Ball (powered)
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 TRX - Narrow Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - 1 Leg
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
After each round:
Rest: 45 secs
1 TRX - Narrow Push Ups
8 reps
8 reps
8 reps
8 reps
2 RDL - 1 Leg
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Work: 45 sec/ Rest: 60 sec
Shuttle Run
Work: 45 sec/ Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 |
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Squat - BB
25 kg | 10 reps
30 kg | 8 reps
35 kg | 6 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
2 Split Squat Jump - 2 DB
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
Rest: 2:30
1 Squat - BB
25 kg | 10 reps
30 kg | 8 reps
35 kg | 6 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
2 Split Squat Jump - 2 DB
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
5-6 kg ea| 6 reps ea
Rest: 2:30
4 Rounds
1 Front - Cross Lunge with 1 KB
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front - Cross Lunge with 1 KB
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
30 kg ea | 10 steps ea
1 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 5 Ноября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
Bench - Row
25 kg | 8 reps
25 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
34 kg | 8 reps
34 kg | 8 reps
Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
25 kg | 8 reps
25 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
32 kg | 8 reps
32 kg | 8 reps
34 kg | 8 reps
34 kg | 8 reps
Skier
:20 sec
:20 sec
: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
1 Sleds Pull Ups by Rope
Sleds + 5 kg | 1 line
Sleds + 5 kg | 1 line
Sleds + 5 kg | 1 line
2 Biceps - 2 DB
8 kg | 8-10 reps
8 kg | 8-10 reps
8 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
Sleds + 5 kg | 1 line
Sleds + 5 kg | 1 line
Sleds + 5 kg | 1 line
2 Biceps - 2 DB
8 kg | 8-10 reps
8 kg | 8-10 reps
8 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
8
Тренировка 4| Четверг, 17 Октября
Focus: Upper Body
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam Ball
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Slam Ball
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
2 Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
Rest: 2:30
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
2 Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 TRX - Low Row
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 TRX - Low Row
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees
Work: 40 sec / Rest: 60 sec
Burpees
Work: 40 sec / Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3| Вторник, 1 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to ball Press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
CM - Squat to ball Press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 Thrusters - 2 DB
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
Rest: 3:00
1 Trapbar - Deadlift
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
2 Thrusters - 2 DB
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
8 kg | 8 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
80 kg | 2 lines
80 kg | 2 lines
80 kg | 2 lines
80 kg | 2 lines
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
80 kg | 2 lines
80 kg | 2 lines
80 kg | 2 lines
80 kg | 2 lines
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2 DB@6 kg
Work 20 sec
Rest: 40 sec
Split Squat Jump - 2 DB@6 kg
Work 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 24 Сентября
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Front Squat - BB
25 kg | 12 reps
25 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
2 Inclined - Row with Pause in Upper position
8 kg ea | 10 reps ea
8 kg ea | 10 reps ea
10 kg ea | 10 reps ea
10 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
25 kg | 12 reps
25 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
2 Inclined - Row with Pause in Upper position
8 kg ea | 10 reps ea
8 kg ea | 10 reps ea
10 kg ea | 10 reps ea
10 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 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
5-10 kg | 6 reps ea
Plank with arm reach
5-10 kg | 6 reps ea
3 Rounds
1 Lateral Squat with slide
15 kg ea| 12 steps
15 kg ea| 12 steps
15 kg ea| 12 steps
2 Biceps - 2 DB
10 kg | 8-10 Reps
10 kg | 8-10 Reps
10 kg | 8-10 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with slide
15 kg ea| 12 steps
15 kg ea| 12 steps
15 kg ea| 12 steps
2 Biceps - 2 DB
10 kg | 8-10 Reps
10 kg | 8-10 Reps
10 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 2| Вторник, 16 Июня
Focus: Upper Body
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam Ball
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Slam Ball
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
2 Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
Rest: 2:30
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
2 Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
Rest: 2:30
4 Rounds
1 Landmine - Hip Hinge
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
2 TRX - French Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
2 TRX - French Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Overhead Squat
BB | 8 reps
BB | 8 reps
BB | 8 reps
1 Overhead Squat
BB | 8 reps
BB | 8 reps
BB | 8 reps
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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: Max Strength
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
5 Rounds
1 Back Squat (с лавки)
35 kg | 12 reps
40 kg | 10 reps
45 kg | 10 reps
50 kg | 8 reps
55 kg | 8 reps
60 kg | 8 reps
2 Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
Rest: 2:30
1 Back Squat (с лавки)
35 kg | 12 reps
40 kg | 10 reps
45 kg | 10 reps
50 kg | 8 reps
55 kg | 8 reps
60 kg | 8 reps
2 Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
Rest: 2:30
3 Rounds
1 Bulgarian Split Squat - 2 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
3 Shoulder Extension - 2 DB
5-6-8 kg | 12 Reps
5-6-8 kg | 12 Reps
5-6-8 kg | 12 Reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
3 Shoulder Extension - 2 DB
5-6-8 kg | 12 Reps
5-6-8 kg | 12 Reps
5-6-8 kg | 12 Reps
After each round:
Rest: 45 secs
3 Rounds
1 Inverted - Row
8 reps
8 reps
8 reps
3 RDL - 1 KB
28 kg | 12 Reps
28 kg | 12 Reps
28 kg | 12 Reps
After each round:
Rest: 45 secs
1 Inverted - Row
8 reps
8 reps
8 reps
3 RDL - 1 KB
28 kg | 12 Reps
28 kg | 12 Reps
28 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
6
Тренировка 4 | Четверг, 4 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
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg
2 Squat Jump from the Box - Alt.
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 3 | Вторник, 2 Июля
Focus: Row + Cardio
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Bench Row - BB
25 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
38 kg | 5 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row - BB
25 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
38 kg | 5 reps
Push Ups
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
TRX - Roll Out
8 reps
TRX - Roll Out
8 reps
3 Rounds
1 Deep Front Squat - BB
25 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
2 Sleds - Pull Ups
S + 30 kg | 1 line
S + 30 kg | 1 line
S + 30 kg | 1 line
After each round:
Rest: 45 secs
1 Deep Front Squat - BB
25 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
2 Sleds - Pull Ups
S + 30 kg | 1 line
S + 30 kg | 1 line
S + 30 kg | 1 line
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, 22 Июня
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Squat Jump from the Box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Squat Jump from the Box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 3:00
4 Rounds
1 Sleds - Push
60 kg | 2 lines
70 kg | 2 lines
80 kg | 2 lines
80 kg | 2 lines
2 Half-Kneeling - Shoulder Press - 1 Arm
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
1 Sleds - Push
60 kg | 2 lines
70 kg | 2 lines
80 kg | 2 lines
80 kg | 2 lines
2 Half-Kneeling - Shoulder Press - 1 Arm
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
12 Rounds
Jump to the Box/ Thrusters with ball@4 kg
Work:20/:10/ :20 sec
Rest: 50 sec
Jump to the Box/ Thrusters with ball@4 kg
Work:20/:10/ :20 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 1 | Вторник, 11 Июня
Focus: Upper Body
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam Ball
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Slam Ball
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
2 Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
Rest: 2:30
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
2 Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
Rest: 2:30
3 Rounds
1 Landmine - Hip Hinge
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
2 Swing - 1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
1 Landmine - Hip Hinge
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
2 Swing - 1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
3 Rounds
1 Overhead Squat
BB | 8 reps
BB | 8 reps
BB | 8 reps
2 TRX - French Press
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Overhead Squat
BB | 8 reps
BB | 8 reps
BB | 8 reps
2 TRX - French Press
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
55 кг на присед (4 раза), поменяли пресс на упражнение с TRX, понравилось больше, RDL шли тяжело с 28 кг
5
Тренировка 4 | Cуббота, 8 июня
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
8 kg | 5 reps
8 kg | 5 reps
8 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat (с лавки)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
12 kg | 12 reps ea
12 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
1 Back Squat (с лавки)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
12 kg | 12 reps ea
12 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
3 Rounds
1 Bulgarian Split Squat - 2 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
3 Biceps Curl - Alt. - 2 DB
8 kg | 16 Reps
8 kg | 16 Reps
8 kg | 16 Reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
3 Biceps Curl - Alt. - 2 DB
8 kg | 16 Reps
8 kg | 16 Reps
8 kg | 16 Reps
After each round:
Rest: 45 secs
3 Rounds
1 Inverted - Row
8 reps
8 reps
8 reps
3 RDL - 1 KB
28 kg | 12 Reps
28 kg | 12 Reps
28 kg | 12 Reps
After each round:
Rest: 45 secs
1 Inverted - Row
8 reps
8 reps
8 reps
3 RDL - 1 KB
28 kg | 12 Reps
28 kg | 12 Reps
28 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
ОБРАТНАЯ СВЯЗЬ
55 кг на присед (4 раза), поменяли пресс на упражнение с TRX, понравилось больше, RDL шли тяжело с 28 кг
Тренировка 3| Вторник, 28 Мая
Focus: Max Strength + Cardio
Focus: Deadlift + Endurance
Focus: Deadlift + Endurance
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
Rest: 3:00
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
6 kg | 10 reps ea
Rest: 3:00
8 Rounds
1 Burpees + Jump to the Box@45 cm
Work: 60 sec
Rest: 60 sec
After ESD1:
Rest: 4mins
1 Burpees + Jump to the Box@45 cm
Work: 60 sec
Rest: 60 sec
After ESD1:
Rest: 4mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 16 Мая
Focus: Row + Cardio
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Bench Row - BB
25 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
38 kg | 5 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row - BB
25 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 5 reps
37 kg | 5 reps
38 kg | 5 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
8 Rounds
1 Rope Slam - Alt./ Deadball Slam
Work: 20/20 sec
Rest: 50 sec
After each round:
Rest: 45 secs
1 Rope Slam - Alt./ Deadball Slam
Work: 20/20 sec
Rest: 50 sec
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 14 Мая
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
5 Rounds
1 Back Squat (с лавки)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
12 kg | 12 reps ea
12 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
1 Back Squat (с лавки)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
12 kg | 12 reps ea
12 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
3 Rounds
Quadrupped - Leg Reach
8 reps ea
8 reps ea
8 reps ea
Quadrupped - Leg Reach
8 reps ea
8 reps ea
8 reps ea
3 Rounds
1 FWD Lunge - 2 KB - Alt.
12 kg ea | 24 steps
12 kg ea | 24 steps
12 kg ea | 24 steps
3 Biceps Curl - Alt. - 2 DB
8 kg | 16 Reps
8 kg | 16 Reps
8 kg | 16 Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 KB - Alt.
12 kg ea | 24 steps
12 kg ea | 24 steps
12 kg ea | 24 steps
3 Biceps Curl - Alt. - 2 DB
8 kg | 16 Reps
8 kg | 16 Reps
8 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
4
Тренировка 4 | Четверг, 25 Апреля
Focus: Max Strength
Upper Body Pull
Upper Body Pull
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Standed - Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Standed - Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Pull Ups with Band - Eccentric
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
2 Landmine - half-kneeling - Shoulder Press
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with Band - Eccentric
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
2 Landmine - half-kneeling - Shoulder Press
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
2,5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Sleds - Pull Ups
S + 30 kg| 1 line
S + 30 kg| 1 line
S + 35 kg| 1 line
After each round:
Rest: 45 secs
1 Front Squat - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Sleds - Pull Ups
S + 30 kg| 1 line
S + 30 kg| 1 line
S + 35 kg| 1 line
After each round:
Rest: 45 secs
10 Rounds
Burpees
Work: 30 sec/ Rest: 40 sec
Burpees
Work: 30 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| Суббота, 20 Апреля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Split Squat Jump - 2 DB
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
Rest: 3:00
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Split Squat Jump - 2 DB
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
6 kg | 6 reps ea
Rest: 3:00
3 Rounds
Deadbug - Arms & Legs Reach (weighted)
4-6 kg | 8 reps ea
4-6 kg | 8 reps ea
4-6 kg | 8 reps ea
Deadbug - Arms & Legs Reach (weighted)
4-6 kg | 8 reps ea
4-6 kg | 8 reps ea
4-6 kg | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
10 kg | 2 lines
10 kg | 2 lines
10 kg | 2 lines
2 Tall-kneeling - Narrow Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
10 kg | 2 lines
10 kg | 2 lines
10 kg | 2 lines
2 Tall-kneeling - Narrow Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 18 Апреля
Focus: Upper Body/ Cardio
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
Rest: 2:30
1 Chest Press
25 kg | 10 reps
25 kg | 8 reps
28 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
Rest: 2:30
12 Rounds
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @4 kg
2 Concept - Row
Rest after block: 4:00
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @4 kg
2 Concept - Row
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 9 Апреля
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
5 Rounds
1 Back Squat (с лавки)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
12 kg | 12 reps ea
12 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
1 Back Squat (с лавки)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
12 kg | 12 reps ea
12 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
3 Rounds
1 Step on the Box
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Push Ups
12 reps
12 reps
12 reps
3 Biceps Curl - Alt. - 2 DB
8 kg | 16 Reps
8 kg | 16 Reps
8 kg | 16 Reps
After each round:
Rest: 45 secs
1 Step on the Box
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 Push Ups
12 reps
12 reps
12 reps
3 Biceps Curl - Alt. - 2 DB
8 kg | 16 Reps
8 kg | 16 Reps
8 kg | 16 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2
Тренировка 8 | Четверг, 29 Февраля
Focus: Testing
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
3 Rounds
Broad Jump
1 reps
After each round:
Rest: 45 sec
3 Rounds
NCM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
CM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
Broad Jump
1 reps
After each round:
Rest: 45 sec
3 Rounds
NCM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
CM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
6 Rounds
1 Back Squat - BB (до скамейки на блинах)
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
65 kg | 4 reps
After each round:
Rest: 3:30
1 Back Squat - BB (до скамейки на блинах)
40 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
65 kg | 4 reps
After each round:
Rest: 3:30
6 Rounds
1 Chest Press - BB
28 kg | 6 reps
30 kg | 6 reps
33 kg | 6 reps
36 kg | 5 reps
39 kg | 5 reps
42 kg | 4 reps
After each round:
Rest: 3:30
1 Chest Press - BB
28 kg | 6 reps
30 kg | 6 reps
33 kg | 6 reps
36 kg | 5 reps
39 kg | 5 reps
42 kg | 4 reps
After each round:
Rest: 3:30
5 Rounds
1 Bench - Row
20 kg | 7 reps
25 kg | 6 reps
27 kg | 5 reps
30 kg | 5 reps
33 kg | 4 reps>
After each round:
Rest: 3:30
1 Bench - Row
20 kg | 7 reps
25 kg | 6 reps
27 kg | 5 reps
30 kg | 5 reps
33 kg | 4 reps>
After each round:
Rest: 3:30
Bike (Max Rounds)
Work: 30 sec (= 650 watts)
Rest: 120 sec (no bike)
Work: 30 sec (= 650 watts)
Rest: 120 sec (no bike)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 7 | Вторник, 27 Февраля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Broad Jump
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
Rest: 3:00
1 Trapbar - Deadlift
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
2 Broad Jump
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
Rest: 3:00
3 Rounds
(in-block) Deadbug - Arms Loding & Legs Reach
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
(in-block) Deadbug - Arms Loding & Legs Reach
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
10 kg | 2 lines
10 kg | 2 lines
10 kg | 2 lines
2 Tall-kneeling - Narrow Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
10 kg | 2 lines
10 kg | 2 lines
10 kg | 2 lines
2 Tall-kneeling - Narrow Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Четверг, 22 февраля
Focus: Max Strength
Upper Body Pull
Upper Body Pull
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Standed - Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Standed - Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Pull Ups with Band - Eccentric
6 reps
6 reps
6 reps
6 reps
6 reps
6 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: 2:30
Pull Ups with Band - Eccentric
6 reps
6 reps
6 reps
6 reps
6 reps
6 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: 2:30
3 Rounds
1 Front Squat - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Sleds - Pull Ups
S + 30 kg| 1 line
S + 30 kg| 1 line
S + 35 kg| 1 line
After each round:
Rest: 45 secs
1 Front Squat - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Sleds - Pull Ups
S + 30 kg| 1 line
S + 30 kg| 1 line
S + 35 kg| 1 line
After each round:
Rest: 45 secs
3 Rounds
1 Biceps - 2 DB
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Biceps - 2 DB
8 kg ea | 16 reps
8 kg ea | 16 reps
8 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 5 | Вторник, 20 Февраля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Overhead Squat - W.Stick
8 reps
8 reps
8 reps
After each round:
3 reps ea| Quadrupped - Hip Mobility
Rest: no
Overhead Squat - W.Stick
8 reps
8 reps
8 reps
After each round:
3 reps ea| Quadrupped - Hip Mobility
Rest: no
3 Rounds
CM - Vertical Squat Jump with Landing 1 Leg (прыжок с руками)
4 reps ea
4 reps ea
4 reps ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM - Vertical Squat Jump with Landing 1 Leg (прыжок с руками)
4 reps ea
4 reps ea
4 reps ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
6 Rounds
1 Back Squat - BB
35 kg | 8 reps
40 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 2:30 mins
1 Back Squat - BB
35 kg | 8 reps
40 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 2:30 mins
4 Rounds
1 Landmine - BWD Lunge - Start from the knee
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
2 TRX - Inverted - Row
12 Reps
12 Reps
12 Reps
12 Reps
3 Biceps - BB (Маленький W-гриф)
W+5 kg | 8 reps
W+5 kg | 8 reps
W+5 kg | 8 reps
W+5 kg | 8 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge - Start from the knee
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
2 TRX - Inverted - Row
12 Reps
12 Reps
12 Reps
12 Reps
3 Biceps - BB (Маленький W-гриф)
W+5 kg | 8 reps
W+5 kg | 8 reps
W+5 kg | 8 reps
W+5 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 60 sec
Bike
Work: 30 sec / Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 15 Февраля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
25 kg | 7 reps
29 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
39 kg | 5 reps
2 Split - Position - Lateral Med ball Slam - Alt.
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
Rest: 3:00
1 Chest Press - BB
25 kg | 7 reps
29 kg | 6 reps
31 kg | 6 reps
34 kg | 5 reps
37 kg | 5 reps
39 kg | 5 reps
2 Split - Position - Lateral Med ball Slam - Alt.
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
5-6 kg | 10 reps
Rest: 3:00
3 Rounds
Cross Plank with Row Band
Red band | 8 reps ea
Red band | 8 reps ea
Red band | 8 reps ea
Cross Plank with Row Band
Red band | 8 reps ea
Red band | 8 reps ea
Red band | 8 reps ea
3 Rounds
1 Hip thrust - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 TRX - French Press
12 reps
12 reps
12 reps
3 Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Hip thrust - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 TRX - French Press
12 reps
12 reps
12 reps
3 Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
shuttle run/ rope slam (Yellow/ Red)
Work: 30 sec/30 sec
Rest: 50 sec
shuttle run/ rope slam (Yellow/ Red)
Work: 30 sec/30 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 13 Февраля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 Goblet Squat - 1 KB (очень глубоко)
16 kg | 6 reps
16 kg | 6 reps
16 kg | 6 reps
2 Quadrupped - Hip Mobility
6 reps
6 reps
6 reps
After each round:
Rest: 45 sec
1 Goblet Squat - 1 KB (очень глубоко)
16 kg | 6 reps
16 kg | 6 reps
16 kg | 6 reps
2 Quadrupped - Hip Mobility
6 reps
6 reps
6 reps
After each round:
Rest: 45 sec
3 Rounds
СМ - Squat to ball press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
СМ - Squat to ball press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Quadrupped - leg reach (mini-band)
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
1 Trapbar - Deadlift
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
72 kg | 8 reps
74 kg | 8 reps
Rest: 3:00
1 Quadrupped - leg reach (mini-band)
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
1 Trapbar - Deadlift
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
72 kg | 8 reps
74 kg | 8 reps
Rest: 3:00
3 Rounds
Dead Bug - Contr. Arm to Leg Press
8 reps ea
8 reps ea
8 reps ea
Dead Bug - Contr. Arm to Leg Press
8 reps ea
8 reps ea
8 reps ea
3 Rounds
1 Sleds - March (high load)
65 kg | 2 lines
70 kg | 2 lines
75 kg | 2 lines
2 Deadbug - Shoulder Press - 1 Arm
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
65 kg | 2 lines
70 kg | 2 lines
75 kg | 2 lines
2 Deadbug - Shoulder Press - 1 Arm
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 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
ОБРАТНАЯ СВЯЗЬ
Сложность тренировки: 6
Dead bug shoulder press - 10kg, последний подход - 10 раз, esd не успели
Тренировка 2 | Суббота, 10 Февраля
Focus: Max Strength
Upper Body Pull - Pull Ups
Lower Body - Push
Upper Body Pull - Pull Ups
Lower Body - Push
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB
25 kg | 8 reps
28 kg | 8 reps
31 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
38 kg | 5 reps
2 Shoulder Press - 1 DB
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Bench Row - BB
25 kg | 8 reps
28 kg | 8 reps
31 kg | 6 reps
33 kg | 6 reps
35 kg | 5 reps
38 kg | 5 reps
2 Shoulder Press - 1 DB
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
6-8 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - 2 DB
8 kg ea | 8 reps ea
8 kg ea | 8 reps ea
8 kg ea | 8 reps ea
After each round:
Rest: 45 secs
1 Front Squat - BB
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - 2 DB
8 kg ea | 8 reps ea
8 kg ea | 8 reps ea
8 kg ea | 8 reps ea
After each round:
Rest: 45 secs
8 Rounds
Easy Burpees
Work: 45 sec/ Rest: 90 sec
Easy Burpees
Work: 45 sec/ Rest: 90 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Четверг, 8 Февраля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
Hurdles - CM Vertical Squat Jump (прыжок с руками)
4 reps
4 reps
4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
Hurdles - CM Vertical Squat Jump (прыжок с руками)
4 reps
4 reps
4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
6 Rounds
1 Back Squat - BB
35 kg | 8 reps
40 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
2 Split Squat Jump - 2 DB
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
Rest: 2:30 mins
1 Back Squat - BB
35 kg | 8 reps
40 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
55 kg | 5 reps
60 kg | 5 reps
2 Split Squat Jump - 2 DB
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
6 kg ea | 5 reps ea
Rest: 2:30 mins
4 Rounds
1 Shoulder Extension - 2 DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 Reps
2 TRX - Inverted - Row
12 Reps
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
1 Shoulder Extension - 2 DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 Reps
2 TRX - Inverted - Row
12 Reps
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
1
Тренировка 8 | Четверг, 1 Февраля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
6 reps ea | Superman - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB (старт из нижней точки)
25 kg | 6 reps
26 kg | 6 reps
27 kg | 5 reps
28 kg | 5 reps
29 kg | 5 reps
30 kg | 5 reps
2 Lateral - Base Position to Rotational - Ball Throw
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
Rest: 3:00
1 Chest Press - BB (старт из нижней точки)
25 kg | 6 reps
26 kg | 6 reps
27 kg | 5 reps
28 kg | 5 reps
29 kg | 5 reps
30 kg | 5 reps
2 Lateral - Base Position to Rotational - Ball Throw
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
3 kg | 5 reps ea
Rest: 3:00
3 Rounds
1 RDL - 1 Leg with Row - 1 KB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 Triceps Press - 2 DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row - 1 KB
12 kg | 8 reps ea
12 kg | 8 reps ea
12 kg | 8 reps ea
2 Triceps Press - 2 DB
6 kg | 12 reps
6 kg | 12 reps
6 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 7 | Вторник, 30 Января
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Hurdles - CM - Squat Jump (с руками)
3 reps
3 reps
3 reps
After each round:
Rest: 45 sec
Hurdles - CM - Squat Jump (с руками)
3 reps
3 reps
3 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
42 kg | 8 reps
47 kg | 8 reps
52 kg | 6 reps
57 kg | 6 reps
62 kg | 6 reps
67 kg | 6 reps
2 CM Vertical Squat Jump to CM Vertical Squat on the Box
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
1 Trapbar - Deadlift
42 kg | 8 reps
47 kg | 8 reps
52 kg | 6 reps
57 kg | 6 reps
62 kg | 6 reps
67 kg | 6 reps
2 CM Vertical Squat Jump to CM Vertical Squat on the Box
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
55 kg | 2 lines
60kg | 2 lines
65 kg | 2 lines
65 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
After each round:
Rest: 45 secs
1 Sleds - March (high load)
55 kg | 2 lines
60kg | 2 lines
65 kg | 2 lines
65 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Work 60 sec (middle)
Rest: 60 sec
Shuttle Run
Work 60 sec (middle)
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Суббота, 27 Января
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 Half-Kneeling - Horizontal Row (Eccentric)
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
2 Skier
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
3 Slam ball
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
Rest: 3 mins
Rest: 3:00
1 Half-Kneeling - Horizontal Row (Eccentric)
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
20-25 kg ea | 8 reps
2 Skier
20 sec
20 sec
20 sec
20 sec
20 sec
20 sec
3 Slam ball
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
Rest: 3 mins
Rest: 3:00
3 Rounds
1 Overhead Squat - PVH| Kids BB
8 reps
8 reps
8 reps
2 Push Ups
8 reps
8 reps
8 reps
3 Inclined - Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Overhead Squat - PVH| Kids BB
8 reps
8 reps
8 reps
2 Push Ups
8 reps
8 reps
8 reps
3 Inclined - Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees
Work: 30 sec Rest: 45 sec
Burpees
Work: 30 sec Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
Берпи, 8 раундов
Тренировка 5 | Вторник, 23 Января
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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
Hurdles - NCM Vertical Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM Vertical Jump
4 reps
4 reps
4 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Hurdles - NCM Vertical Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM Vertical Jump
4 reps
4 reps
4 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - BB
30 kg | 8 reps ea
35 kg | 8 reps ea
40 kg | 6 reps ea
45 kg | 6 reps ea
50 kg | 6 reps ea
55 kg | 6 reps ea
2 Landmine - Front Squat to Press
BB | 6 reps
BB | 6 reps
BB | 6 reps
BB | 6 reps
BB | 6 reps
BB | 6 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Split Squat - BB
30 kg | 8 reps ea
35 kg | 8 reps ea
40 kg | 6 reps ea
45 kg | 6 reps ea
50 kg | 6 reps ea
55 kg | 6 reps ea
2 Landmine - Front Squat to Press
BB | 6 reps
BB | 6 reps
BB | 6 reps
BB | 6 reps
BB | 6 reps
BB | 6 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
Lateral Plank with Row (in block)
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Rest: 45 sec
Lateral Plank with Row (in block)
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Rest: 45 sec
4 Rounds
1 Bent Knee - Over Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
3 Biceps Curl - 2 DB
6-8 kg | 6-8 reps
6-8 kg | 6-8 reps
6-8 kg | 6-8 reps
6-8 kg | 6-8 reps
After each round:
Rest: 45 secs
1 Bent Knee - Over Row
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
3 Biceps Curl - 2 DB
6-8 kg | 6-8 reps
6-8 kg | 6-8 reps
6-8 kg | 6-8 reps
6-8 kg | 6-8 reps
After each round:
Rest: 45 secs
12 Rounds
Split Squat Jump
Work: 20 sec
Rest: 40 sec
Split Squat Jump
Work: 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Суббота, 20 Января
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 From the bench
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: no
Plyo Push Ups with Stabilization From the bench
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: no
7 Rounds
1 Chest Press - BB
25 kg | 8 reps
27 kg | 6 reps
29 kg | 5 reps
31 kg | 5 reps
34 kg | 5 reps
36 kg | 5 reps
38 kg | 4 reps
Rest: 3:00
1 Chest Press - BB
25 kg | 8 reps
27 kg | 6 reps
29 kg | 5 reps
31 kg | 5 reps
34 kg | 5 reps
36 kg | 5 reps
38 kg | 4 reps
Rest: 3:00
3 Rounds
(in block) Half-kneeling - high to low
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
(in block) Half-kneeling - high to low
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
3 Rounds
1 Overhead Squat
PVH | 10 reps
PVH | 10 reps
PVH | 10 reps
2 Triceps Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 In-block - Sc.Extensaion - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Overhead Squat
PVH | 10 reps
PVH | 10 reps
PVH | 10 reps
2 Triceps Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 In-block - Sc.Extensaion - 1 Arm
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 16 Января
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
CM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
СМ - Squat Jump
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
СМ - Squat Jump
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
40 kg | 8 reps
45 kg | 8 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
2 CM - Vertical Jump
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Rest: 3:00
1 Trapbar - Deadlift
40 kg | 8 reps
45 kg | 8 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
2 CM - Vertical Jump
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
50 kg | 2 lines
50 kg | 2 lines
55 kg | 2 lines
55 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
After each round:
Rest: 45 secs
1 Sleds - March (high load)
50 kg | 2 lines
50 kg | 2 lines
55 kg | 2 lines
55 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
BB kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 11 Января
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 Bench - Row - 1 Arm with Pause
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
2 Deep Push Ups
6 reps
6 reps
6 reps
Rest: 3:00
1 Bench - Row - 1 Arm with Pause
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
15 kg ea | 6 reps
2 Deep Push Ups
6 reps
6 reps
6 reps
Rest: 3:00
3 Rounds
1 Lateral Squat with Slide
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 Sleds Pull Ups by Rope
S + 10 kg | 1 line
S + 20 kg | 1 line
S + 30 kg | 1 line
3 Inclined - Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with Slide
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 Sleds Pull Ups by Rope
S + 10 kg | 1 line
S + 20 kg | 1 line
S + 30 kg | 1 line
3 Inclined - Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Burpees
Work: 30 sec Rest: 45 sec
Burpees
Work: 30 sec Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 9 Января
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
2.5 kg | 5 reps
2.5 kg | 5 reps
2.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
2.5 kg | 5 reps
2.5 kg | 5 reps
2.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat to ball press
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
5 Rounds
1 Back Squat (Very deep)
35иkg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
40 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
1 Back Squat (Very deep)
35иkg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
40 kg | 10 reps
45 kg | 10 reps
2 Split Position - Over Row - 1 Arm
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
Rest: 2:30
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2023
Тренировка 7 | Четверг, 28 Декабря
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 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: 2:30
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 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: 2:30
3 Rounds
V-Ups
8 reps ea
8 reps ea
8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
V-Ups
8 reps ea
8 reps ea
8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
3 Rounds
1 RDL - BB
35 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Swing -1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - BB
35 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Swing -1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Вторник, 26 Декабря
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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
Hurdles - NCM Vertical Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM Vertical Jump
4 reps
4 reps
4 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Hurdles - NCM Vertical Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM Vertical Jump
4 reps
4 reps
4 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - BB (deep)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 10 reps
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
2 Shoulder Extension - 2 DB
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| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Back Squat - BB (deep)
30 kg | 12 reps
35 kg | 12 reps
40 kg | 10 reps
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
2 Shoulder Extension - 2 DB
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| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
1 Walking - FWD Lunge - 2 DB
12 kg ea | 24 steps
12 kg ea | 24 steps
12 kg ea | 24 steps
12 kg ea | 24 steps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Walking - FWD Lunge - 2 DB
12 kg ea | 24 steps
12 kg ea | 24 steps
12 kg ea | 24 steps
12 kg ea | 24 steps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 20 sec
Rest: 40 sec
Bike
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 5 | Четверг, 21 Декабря
Focus: Max Strength
Upper Body - Row
Upper Body - Row
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam Ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Slam Ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Half-Kneeling - Horizontal Row
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
2 Eccentric - Biceps Curl - 1 KB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
Rest: 2:30
1 Half-Kneeling - Horizontal Row
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
15-20 kg | 12 reps ea
2 Eccentric - Biceps Curl - 1 KB
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
Rest: 2:30
4 Rounds
1 Seated - Vertical Row - 1 Arm (in block)
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
2 Negative - Fronted BWD Lunge - 1 KB
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Seated - Vertical Row - 1 Arm (in block)
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
2 Negative - Fronted BWD Lunge - 1 KB
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 19 Декабря
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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
6 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
6 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Deadlift - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
2 Split Squat Jump - 2 DB
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
Rest: 2:30
1 Deadlift - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
2 Split Squat Jump - 2 DB
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
Rest: 2:30
4 Rounds
1 Sleds - March
S+30 kg | 2 lines
S+35 kg | 2 lines
S+40 kg | 2 lines
S+45 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
BB + 2.5 kg | 8 Reps ea
BB + 2.5 kg | 8 Reps ea
BB + 2.5 kg | 8 Reps ea
BB + 2.5 kg | 8 Reps ea
3 Biceps - 2 DB
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
Rest: 45 secs
1 Sleds - March
S+30 kg | 2 lines
S+35 kg | 2 lines
S+40 kg | 2 lines
S+45 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
BB + 2.5 kg | 8 Reps ea
BB + 2.5 kg | 8 Reps ea
BB + 2.5 kg | 8 Reps ea
BB + 2.5 kg | 8 Reps ea
3 Biceps - 2 DB
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Вторник, 12 Декабря
Focus: Max Strength
Upper Body - Row
Upper Body - Row
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam Ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Slam Ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Row from flour - BB
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
2 Deadbug - Chest Press - 2 DB - Alt.
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
Rest: 2:30
1 Row from flour - BB
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
2 Deadbug - Chest Press - 2 DB - Alt.
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
Rest: 2:30
4 Rounds
Chest Pass with ball
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Chest Pass with ball
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
4 Rounds
1 Seated - Vertical Row - 1 Arm (in block)
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
2 Negative - Fronted BWD Lunge - 1 KB
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Seated - Vertical Row - 1 Arm (in block)
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
5-10 kg | 12 reps ea
2 Negative - Fronted BWD Lunge - 1 KB
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 9 декабря
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 - Vertical - Squat Jump to the Box
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
3 Rounds
СM - Vertical Squat Jump - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
45 cm | 3 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
NCM - Vertical - Squat Jump to the Box
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
3 Rounds
СM - Vertical Squat Jump - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
45 cm | 3 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - BB (deep)
25 kg | 12 reps
25 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Split Position - Row - 1 Arm - 1 DB
10 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Back Squat - BB (deep)
25 kg | 12 reps
25 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
2 Split Position - Row - 1 Arm - 1 DB
10 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
12 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
Tall - Kneeling - Overhead in block
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Rest: 45 sec
Tall - Kneeling - Overhead in block
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Rest: 45 sec
4 Rounds
1 Walking - FWD Lunge - 2 DB
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
2 Shoulder Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Walking - FWD Lunge - 2 DB
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
2 Shoulder Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
12 Rounds
Split Squat Jump
Work: 20 sec
Rest: 405 sec
Split Squat Jump
Work: 20 sec
Rest: 405 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 5 Декабря
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 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: 2:30
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 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: 2:30
3 Rounds
V-Ups
8 reps ea
8 reps ea
8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
V-Ups
8 reps ea
8 reps ea
8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
3 Rounds
1 RDL - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
2 Swing -1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
2 Swing -1 KB
16 kg | 12 reps
16 kg | 12 reps
16 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
17
Тренировка 7 | Вторник, 28 Ноября
Focus: Max Strength
Lower Body - Split Squat
Lower Body - Split Squat
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 - Vertical - Squat Jump to the Box
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
3 Rounds
СM - Vertical Squat Jump - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
45 cm | 3 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
NCM - Vertical - Squat Jump to the Box
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
3 Rounds
СM - Vertical Squat Jump - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
45 cm | 3 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Landmine - BWD Lunge from the knee
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 Thrusters with Ball
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Landmine - BWD Lunge from the knee
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
30 kg | 8 reps ea
2 Thrusters with Ball
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
4-5 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
Pillar Bridge with Legs Reach
8 reps ea
8 reps ea
8 reps ea
Rest: 45 sec
Pillar Bridge with Legs Reach
8 reps ea
8 reps ea
8 reps ea
Rest: 45 sec
4 Rounds
1 Front Squat - 1KB
16 kg | 15 reps
16 kg | 15 reps
16 kg | 15 reps
16 kg | 15 reps
2 TRX - Inverted Row
12 reps
12 reps
12 reps
12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Front Squat - 1KB
16 kg | 15 reps
16 kg | 15 reps
16 kg | 15 reps
16 kg | 15 reps
2 TRX - Inverted Row
12 reps
12 reps
12 reps
12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Position - Rope Slam
Work: 15 sec/ 15
Rest: 45 sec
Split Position - Rope Slam
Work: 15 sec/ 15
Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Суббота, 25 Ноября
Focus: Max Strength
Upper Body - Row
Upper Body - Row
Preparation
4 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
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 reps ea| Flexor Stretch
4 reps ea | Half-Kneeling to Rotation
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Slam ball (power)
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Slam ball (power)
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
Bench - Row - BB
25 kg | 8 reps
27 kg | 6 reps
29 kg| 5 reps
31 kg | 5 reps
33 kg | 5 reps
35 kg | 5 reps
2 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
Bench - Row - BB
25 kg | 8 reps
27 kg | 6 reps
29 kg| 5 reps
31 kg | 5 reps
33 kg | 5 reps
35 kg | 5 reps
2 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
3 Rounds
1 Sleds - Pull Ups
S+10 kg | 1 line
S+10 kg | 1 line
S+10 kg | 1 line
2 Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
S+10 kg | 1 line
S+10 kg | 1 line
S+10 kg | 1 line
2 Push Ups
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Step on the Box - 2 DB
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 In block - Scapular Extension - 1 Arm
5 kg| 8 reps ea
5 kg| 8 reps ea
5 kg| 8 reps ea
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
2 In block - Scapular Extension - 1 Arm
5 kg| 8 reps ea
5 kg| 8 reps ea
5 kg| 8 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 21 Ноября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
6 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
6 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Deadlift - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
2 Thrusters with ball
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
Rest: 2:30
1 Deadlift - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
2 Thrusters with ball
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
Rest: 2:30
4 Rounds
1 Sleds - March
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
2 Arnold`s Shoulder Press - 2 DB
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds - March
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
2 Arnold`s Shoulder Press - 2 DB
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - Alt.
Work: 20 sec / Rest: 40sec
Split Squat Jump - Alt.
Work: 20 sec / Rest: 40sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Суббота, 18 Ноября
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
V-Ups
8 reps ea
8 reps ea
8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
V-Ups
8 reps ea
8 reps ea
8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
3 Rounds
1 Landmine - RDL - 1 Leg
BB + 5 kg kg | 8 reps ea
BB + 5 kg kg | 8 reps ea
BB + 5 kg kg | 8 reps ea
2 Push Ups
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 5 kg kg | 8 reps ea
BB + 5 kg kg | 8 reps ea
BB + 5 kg kg | 8 reps ea
2 Push Ups
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
3 Rounds
1 French Press - 2 DB
6 kg| 12 reps
6 kg| 12 reps
6 kg| 12 reps
2 Swing - 1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
After each round:
Rest: 45 secs
1 French Press - 2 DB
6 kg| 12 reps
6 kg| 12 reps
6 kg| 12 reps
2 Swing - 1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Четверг, 16 Ноября
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM Squat to the Box
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
NCM Squat to the Box
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat- BB (From Bench)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
37 kg | 8 reps
40 kg | 8 reps
45 kg | 8 reps
2 CM - Squat Jump with Landing to 1 Leg
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Back Squat- BB (From Bench)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
37 kg | 8 reps
40 kg | 8 reps
45 kg | 8 reps
2 CM - Squat Jump with Landing to 1 Leg
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
30 cm| 3 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 KB
12 kg ea | 10 reps ea
12 kg ea | 10 reps ea
12 kg ea | 10 reps ea
12 kg ea | 10 reps ea
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
12 kg ea | 10 reps ea
12 kg ea | 10 reps ea
12 kg ea | 10 reps ea
12 kg ea | 10 reps ea
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 45 sec
Bike
Work: 30 sec / Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 9 ноября
Focus: Max Strength
Upper Body - Row
Upper Body - 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
Slam Ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Slam Ball
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Row from flour - BB
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
Rest: 2:30
1 Row from flour - BB
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
BB + 2.5 kg ea | 5 reps ea
Rest: 2:30
4 Rounds
1 Sleds by Rope - 1 Arm
S + 5-10 kg | 1 line
S + 5-10 kg | 1 line
S + 5-10 kg | 1 line
S + 5-10 kg | 1 line
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Sleds by Rope - 1 Arm
S + 5-10 kg | 1 line
S + 5-10 kg | 1 line
S + 5-10 kg | 1 line
S + 5-10 kg | 1 line
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 7 ноября
Focus: 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
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
5 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 @4 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 @4 kg
2 Squat Jump from the Box - Alt.
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
16
Тренировка 8 | Четверг, 2 Ноября
Focus: Regeneration
С тренером
Тренировка 7 | Вторник, 31 Октября
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps
2 Standed - Ball Throw
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps
2 Standed - Ball Throw
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
3 kg | 6 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Hip Hinge to Ball Throw
3 kg | 8 reps
3 kg | 8 reps
3 kg | 8 reps
Rest: 45 sec
3 Rounds
1 Leg Curl - Eccentric - 1 DB
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
2 Inclined - Sc.Extension - 2 DB
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
After each round:
Rest: 45 secs
1 Leg Curl - Eccentric - 1 DB
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
2 Inclined - Sc.Extension - 2 DB
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Четверг, 26 Октября
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM Squat to the Box
30 cm | 5 reps
30 cm | 5 reps
30 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
NCM Squat to the Box
30 cm | 5 reps
30 cm | 5 reps
30 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat- BB (From Bench)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
2 Split Squat Jump - 2 DB
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
По 1 тренировке:
- split position low row делал с 20кг вместо 17,5. Сделал все подходы как написано.
- TRX делал облегчённо, стоя. Лёжа в полную амплитуда делать не получалось.
- не сделал: Bulgarian squat. Не успел.
- не сделал: esd. Тоже уже не успел. Но был готов.
Остальное все сделал как по программе.
1 Back Squat- BB (From Bench)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
2 Split Squat Jump - 2 DB
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
6 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
По 1 тренировке:
- split position low row делал с 20кг вместо 17,5. Сделал все подходы как написано.
- TRX делал облегчённо, стоя. Лёжа в полную амплитуда делать не получалось.
- не сделал: Bulgarian squat. Не успел.
- не сделал: esd. Тоже уже не успел. Но был готов.
Остальное все сделал как по программе.
3 Rounds
1 Sleds - Push
S + 30 kg | 2 lines
S + 35 kg | 2 lines
S + 40 kg | 2 lines
S + 45 kg | 2 lines
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Sleds - Push
S + 30 kg | 2 lines
S + 35 kg | 2 lines
S + 40 kg | 2 lines
S + 45 kg | 2 lines
2 Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 45 sec
Bike
Work: 30 sec / Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 24 Октября
Focus: Max Strength
Focus: Back
Focus: Back
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
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 with ball
4 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters with ball
4 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 BWD Lunge - Fronted (Negative)
30 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
2 Inclined - Scapular Extension - 2DB
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
Rest: 2:30
1 BWD Lunge - Fronted (Negative)
30 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
2 Inclined - Scapular Extension - 2DB
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
3 kg | 12 reps
Rest: 2:30
4 Rounds
1 Sleds - Pull Up by rope - 1 Arm
S+5 kg | 1 line
S+5 kg | 1 line
S+5 kg | 1 line
S+5 kg | 1 line
2 TRX - Biceps Curl
12 Reps
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
1 Sleds - Pull Up by rope - 1 Arm
S+5 kg | 1 line
S+5 kg | 1 line
S+5 kg | 1 line
S+5 kg | 1 line
2 TRX - Biceps Curl
12 Reps
12 Reps
12 Reps
12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Суббота, 21 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
6 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
6 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Deadlift - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
2 CM - Squat Jump to the Box
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
1 Deadlift - BB
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 5 reps
45 kg | 5 reps
50 kg | 5 reps
2 CM - Squat Jump to the Box
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30
3 Rounds
Deadbug - with Lateral Arms&Leg Reach - 1 DB/MB
3 kg | 8 reps ea
3 kg | 8 reps ea
3 kg | 8 reps ea
Deadbug - with Lateral Arms&Leg Reach - 1 DB/MB
3 kg | 8 reps ea
3 kg | 8 reps ea
3 kg | 8 reps ea
4 Rounds
1 Sleds - March
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
2 Arnold`s Shoulder Press - 2 DB
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds - March
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
S+30 kg | 2 lines
2 Arnold`s Shoulder Press - 2 DB
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Вторник, 17 Октября
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Granny Toss
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 8reps
26 kg | 8 reps
27 kg | 6 reps
28 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
1 RDL - 1 Leg - 2 DB
10 kg ea| 8 reps ea
10 kg ea| 8 reps ea
10 kg ea| 8 reps ea
10 kg ea| 8 reps ea
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2 DB
10 kg ea| 8 reps ea
10 kg ea| 8 reps ea
10 kg ea| 8 reps ea
10 kg ea| 8 reps ea
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 12 Октября
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Back Squat- BB (From Bench)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
2 In Block - Bent Knee Over Row
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
По 1 тренировке:
- split position low row делал с 20кг вместо 17,5. Сделал все подходы как написано.
- TRX делал облегчённо, стоя. Лёжа в полную амплитуда делать не получалось.
- не сделал: Bulgarian squat. Не успел.
- не сделал: esd. Тоже уже не успел. Но был готов.
Остальное все сделал как по программе.
1 Back Squat- BB (From Bench)
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
35 kg | 8 reps
2 In Block - Bent Knee Over Row
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
10-15 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
По 1 тренировке:
- split position low row делал с 20кг вместо 17,5. Сделал все подходы как написано.
- TRX делал облегчённо, стоя. Лёжа в полную амплитуда делать не получалось.
- не сделал: Bulgarian squat. Не успел.
- не сделал: esd. Тоже уже не успел. Но был готов.
Остальное все сделал как по программе.
4 Rounds
1 Bulgarian Split Squat - 2 DB
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
2 TRX - Inverted Row
12 reps
12 reps
12 reps
12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
12 kg ea| 8 reps ea
2 TRX - Inverted Row
12 reps
12 reps
12 reps
12 reps
3 TRX - Biceps Curl
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Вторник, 10 Октября
Focus: Test - Row & Upper Body Hypertrophy
Focus: Upper Body & Glutei
Focus: Upper Body & Glutei
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
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 with ball
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters with ball
4 kg | 5 reps
4 kg | 5 reps
4 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
20 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
30 kg | 6 reps
32 kg | 6 reps
After each round: 2:30 mins
20 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
30 kg | 6 reps
32 kg | 6 reps
After each round: 2:30 mins
3 Rounds
1 Deadbug - Chest Press - 2 DB - Alt.
12.5 kg ea | 16 reps
2 RDL - BB
25 kg | 10 Reps
After each round:
Rest: 45 secs
1 Deadbug - Chest Press - 2 DB - Alt.
12.5 kg ea | 16 reps
2 RDL - BB
25 kg | 10 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
15
Тренировка 8 | Суббота, 7 Октября
Tests
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
NCM Vertical Jump
3 reps -
CM Vertical Jump
3 reps - 34 см
Broad Jump
3 reps - 160 см
3 reps -
CM Vertical Jump
3 reps - 34 см
Broad Jump
3 reps - 160 см
6 Rounds
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
Rest after each round: 2:30 mins
35 kg | 8 reps
40 kg | 8 reps
45 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
Rest after each round: 2:30 mins
6 Rounds
20 kg | 8 reps
25 kg | 8 reps
27 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps - 34 кг - 4 повторения
34 kg | 5 reps
Rest after each round: 2:30 mins
20 kg | 8 reps
25 kg | 8 reps
27 kg | 6 reps
29 kg | 6 reps
31 kg | 5 reps - 34 кг - 4 повторения
34 kg | 5 reps
Rest after each round: 2:30 mins
6 Rounds
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 5 reps - не досели
25 kg | 8 reps
30 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 5 reps - не досели
5 Rounds
20 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
30 kg | 6 reps
32 kg | 6 reps
After each round: 2:30 mins
20 kg | 8 reps
25 kg | 8 reps
27 kg | 8 reps
30 kg | 6 reps
32 kg | 6 reps
After each round: 2:30 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Четверг, 5 Октября
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Вторник, 3 Октября
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Hip Hinge to Ball Throw
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Hip Hinge to Ball Throw
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
27.5 kg | 8 reps
30 kg | 8 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
27.5 kg | 8 reps
30 kg | 8 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
Lateral plank with Row
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 45 sec
Lateral plank with Row
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Rest: 45 sec
5 Rounds
1 Landmine - Hip Hinge
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt. / Shuttle Run
Work: 30 sec / 30 sec
Rest: 60 sec
Rope Slam - Alt. / Shuttle Run
Work: 30 sec / 30 sec
Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Четверг, 28 Сентября
Focus: Max Strength
Lower Body - Squat
Lower Body - Squat
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Back Squat- BB
25 kg | 12 reps
30 kg | 12 reps
35 kg | 10 reps
40 kg | 8 reps
42 kg | 6 reps
45 kg | 6 reps
2 Split Squat Jump with Stabilization
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
По 1 тренировке:
- split position low row делал с 20кг вместо 17,5. Сделал все подходы как написано.
- TRX делал облегчённо, стоя. Лёжа в полную амплитуда делать не получалось.
- не сделал: Bulgarian squat. Не успел.
- не сделал: esd. Тоже уже не успел. Но был готов.
Остальное все сделал как по программе.
1 Back Squat- BB
25 kg | 12 reps
30 kg | 12 reps
35 kg | 10 reps
40 kg | 8 reps
42 kg | 6 reps
45 kg | 6 reps
2 Split Squat Jump with Stabilization
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
По 1 тренировке:
- split position low row делал с 20кг вместо 17,5. Сделал все подходы как написано.
- TRX делал облегчённо, стоя. Лёжа в полную амплитуда делать не получалось.
- не сделал: Bulgarian squat. Не успел.
- не сделал: esd. Тоже уже не успел. Но был готов.
Остальное все сделал как по программе.
3 Rounds
Tall - Kneeling - Overhead
10 -15 kg | 8 reps ea
10 -15 kg | 8 reps ea
10 -15 kg | 8 reps ea
Rest: 45 sec
Tall - Kneeling - Overhead
10 -15 kg | 8 reps ea
10 -15 kg | 8 reps ea
10 -15 kg | 8 reps ea
Rest: 45 sec
3 Rounds
1 Bulgarian Split Squat - 2 DB
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
2 TRX - Inverted Row
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
2 TRX - Inverted Row
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Вторник, 26 Сентября
Focus: Max Strength
Upper Body Pull
Upper Body Pull
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Row from floor
30 kg | 10 reps
30 kg | 10 reps
32.5 kg | 10 reps
35 kg | 10 reps
37.5 kg | 10 reps
40 kg | 10 reps
2 Bench (30d) - Shoulder Press - 2 DB - Alt.
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Row from floor
30 kg | 10 reps
30 kg | 10 reps
32.5 kg | 10 reps
35 kg | 10 reps
37.5 kg | 10 reps
40 kg | 10 reps
2 Bench (30d) - Shoulder Press - 2 DB - Alt.
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
1 Landmine - BWD Lunge
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
2 Sleds - Pull Ups
S + 15 kg | 1 line
S + 15 kg | 1 line
S + 15 kg | 1 line
S + 15 kg | 1 line
3 Biceps - Alt. - 2 DB
8 kg | 16 reps
8 kg | 16 reps
8 kg | 16 reps
8 kg | 16 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
2 Sleds - Pull Ups
S + 15 kg | 1 line
S + 15 kg | 1 line
S + 15 kg | 1 line
S + 15 kg | 1 line
3 Biceps - Alt. - 2 DB
8 kg | 16 reps
8 kg | 16 reps
8 kg | 16 reps
8 kg | 16 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 3 | Четверг, 21 Сентября
Focus: Max Strength
Lower Body Pull - Deadlift
Lower Body Pull - Deadlift
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
2 Half-Kneeling - Shoulder Press - 1 DB
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Trapbar - Deadlift
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
2 Half-Kneeling - Shoulder Press - 1 DB
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
Tall-Kneeling - Low to High with ball
3kg | 8 reps ea
3kg | 8 reps ea
3kg | 8 reps ea
Rest: 45 sec
Tall-Kneeling - Low to High with ball
3kg | 8 reps ea
3kg | 8 reps ea
3kg | 8 reps ea
Rest: 45 sec
4 Rounds
1 BWD Lunge (Negative) - 1 KB
16 kg ea | 24 stes
16 kg ea | 24 stes
16 kg ea | 24 stes
16 kg ea | 24 stes
2 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 BWD Lunge (Negative) - 1 KB
16 kg ea | 24 stes
16 kg ea | 24 stes
16 kg ea | 24 stes
16 kg ea | 24 stes
2 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 20 sec / Rest: 40 sec
Bike
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 2 | Вторник, 19 Сентября
Focus: Max Strength
Chest Press
Chest Press
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Hip Hinge to Ball Throw
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Hip Hinge to Ball Throw
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
2-3 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
27.5 kg | 8 reps
30 kg | 8 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
25 kg | 10 reps
27.5 kg | 8 reps
30 kg | 8 reps
2 Inclined - Sc. Extension - 2 DB
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
3 kg | 12 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
5 Rounds
1 Landmine - Hip Hinge
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
BB + 10 kg ea| 12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt. / Shuttle Run
Work: 15 sec / 15 sec
Rest: 45 sec
Rope Slam - Alt. / Shuttle Run
Work: 15 sec / 15 sec
Rest: 45 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Оценка сложности | Тренировка 2
Тренировка 1 | Четверг, 14 Сентября
Focus: Foundation
Core| Hypertrophy
Core| Hypertrophy
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
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
Drop Squat with Plate
2.5- 5kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat with Plate
2.5- 5kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Front Squat - 1 KB/DB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
20 kg | 10 reps
20 kg | 10 reps
2 Split Position - Low Row - 1 DB
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - 1 KB/DB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
20 kg | 10 reps
20 kg | 10 reps
2 Split Position - Low Row - 1 DB
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
15 kg | 12 reps ea
15 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Bulgarian Split Squat - 2 DB
12.5 kg ea| 8 reps ea
12.5 kg ea| 8 reps ea
12.5 kg ea| 8 reps ea
2 TRX - Inverted Row
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
12.5 kg ea| 8 reps ea
12.5 kg ea| 8 reps ea
12.5 kg ea| 8 reps ea
2 TRX - Inverted Row
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
13
Тренировка 8 | Суббота, 5 августа
12:00
12:00
Focus: Endurance
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.
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 7 | Четверг, 3 Августа
Focus: Max Strength
Lower Body Pull - Deadlift
Lower Body Pull - Deadlift
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
2 TRX - Y-Fly
10 reps ea
10 reps ea
10 reps ea
10 reps ea
10 reps ea
10 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Trapbar - Deadlift
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
2 TRX - Y-Fly
10 reps ea
10 reps ea
10 reps ea
10 reps ea
10 reps ea
10 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
Tall-Kneeling - Low to High with ball
3kg | 8 reps ea
3kg | 8 reps ea
3kg | 8 reps ea
Rest: 45 sec
Tall-Kneeling - Low to High with ball
3kg | 8 reps ea
3kg | 8 reps ea
3kg | 8 reps ea
Rest: 45 sec
4 Rounds
1 FWD Lunge - 2 KB
16 kg ea | 24 stesp
16 kg ea | 24 stesp
16 kg ea | 24 stesp
16 kg ea | 24 stesp
2 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 KB
16 kg ea | 24 stesp
16 kg ea | 24 stesp
16 kg ea | 24 stesp
16 kg ea | 24 stesp
2 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 20 sec / Rest: 40 sec
Bike
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 6 | Суббота, 29 Июля
Focus: Max Strength
Upper Body - Press
Upper Body - Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Dead Bug - Chest Press - 2 DB - Alt.
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
2 Sleds Pull Ups
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Dead Bug - Chest Press - 2 DB - Alt.
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
2 Sleds Pull Ups
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
5 Rounds
1 RDL 1 Leg - with Row
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
2 Push Ups w Sc. Stabilization
8 reps ea
8 reps ea
8 reps ea
8 reps ea
8 reps ea
After each round:
Rest: 45 secs
1 RDL 1 Leg - with Row
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
16 kg | 10 reps ea
2 Push Ups w Sc. Stabilization
8 reps ea
8 reps ea
8 reps ea
8 reps ea
8 reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 5 | Четверг, 27 Июля
Focus: Max Strength
Squat
Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
8 Rounds
1 Back Squat - BB
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 15 kg | 12 reps
BB + 15 kg | 12 reps
2 NCM Jump to The Box
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Back Squat - BB
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 15 kg | 12 reps
BB + 15 kg | 12 reps
2 NCM Jump to The Box
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 KB
8 kg ea | 12 reps ea
8 kg ea | 12 reps ea
8 kg ea | 12 reps ea
8 kg ea | 12 reps ea
2 Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
8 kg ea | 12 reps ea
8 kg ea | 12 reps ea
8 kg ea | 12 reps ea
8 kg ea | 12 reps ea
2 Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 4 | Вторник, 25 Июля
Focus: Max Strength
Focus: Upper Body - Row
Focus: Upper Body - 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.
5 Rounds
1 Landmine - Bent Knee - Over Row
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
2 Split Position - Slam Ball
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
Rest: 2:30
1 Landmine - Bent Knee - Over Row
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
BB + 5 kg | 12 reps
2 Split Position - Slam Ball
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge
BB + 7,5 kg | 8 reps ea
BB + 7,5 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
2 In Block - Vertical Row - 1 Arm
10 kg | 10 reps ea
10 kg | 10 reps ea
10 kg | 10 reps ea
10 kg | 10 reps ea
3 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
3
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
BB + 7,5 kg | 8 reps ea
BB + 7,5 kg | 8 reps ea
BB + 10 kg | 8 reps ea
BB + 10 kg | 8 reps ea
2 In Block - Vertical Row - 1 Arm
10 kg | 10 reps ea
10 kg | 10 reps ea
10 kg | 10 reps ea
10 kg | 10 reps ea
3 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
3
After each round:
Rest: 45 secs
Тренировка 3 | Четверг, 20 Июля
Focus: Max Strength
Lower Body Pull - Deadlift
Lower Body Pull - Deadlift
Preparation
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 reps ea| Base Position - Knee Reach (with Mini - Band)
2*20 sec| Glutei Bridge - Static (with Mini - Band)
4 reps ea| Glutei Bridge - March - Alt. (очень медленно, со стабилизацией таза в нейтральном положении)
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Trapbar - Deadlift
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Trapbar - Deadlift
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
TB + 10 kg | 12 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
BB + 2.5 kg | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
DeadBug - Lateral Arms & Leg Reach
4kg | 8 reps ea
4kg | 8 reps ea
4kg | 8 reps ea
Rest: 45 sec
DeadBug - Lateral Arms & Leg Reach
4kg | 8 reps ea
4kg | 8 reps ea
4kg | 8 reps ea
Rest: 45 sec
4 Rounds
1 Step on the Box - 2 DB
16 kg ea | 8 steps ea
16 kg ea | 8 steps ea
16 kg ea | 8 steps ea
16 kg ea | 8 steps ea
2 TRX - Inverted Row
8 reps
8 reps
8 reps
8 reps
3 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
16 kg ea | 8 steps ea
16 kg ea | 8 steps ea
16 kg ea | 8 steps ea
16 kg ea | 8 steps ea
2 TRX - Inverted Row
8 reps
8 reps
8 reps
8 reps
3 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 20 sec / Rest: 40 sec
Bike
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 2 | Четверг, 13 Июля
Focus: Max Strength
Upper Body - Press
Upper Body - Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Dead Bug - Chest Press - 2 DB - Alt.
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
2 Sleds Pull Ups
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Dead Bug - Chest Press - 2 DB - Alt.
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
10 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
12.5 kg ea | 8 reps ea
2 Sleds Pull Ups
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
S + 10 kg | 1 line
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
5 Rounds
1 Landmine - Hip Hinge
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
2 Shoulder Extension - 2 Db
5 kg | 10 -12 reps
5 kg | 10 -12 reps
5 kg | 10 -12 reps
5 kg | 10 -12 reps
5 kg | 10 -12 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
BB + 20 kg | 12 reps
2 Shoulder Extension - 2 Db
5 kg | 10 -12 reps
5 kg | 10 -12 reps
5 kg | 10 -12 reps
5 kg | 10 -12 reps
5 kg | 10 -12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 1 | Вторник, 11 Июля
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.
8 Rounds
1 BWD Lunge - 2 DB
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
2 NCM Jump to The Box
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 BWD Lunge - 2 DB
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
12 kg ea | 12 reps ea
2 NCM Jump to The Box
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
30 CM | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
4 Rounds
1 TRX - Leg Curl
12 reps
12 reps
12 reps
12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
3 Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
1 TRX - Leg Curl
12 reps
12 reps
12 reps
12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
3 Sc. Extension - 2 DB
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
3 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run
Work: 30 sec / Rest: 45 sec
Shuttle Run
Work: 30 sec / Rest: 45 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
1
Тренировка 6 | Вторник, 30 Мая
Focus: Foundation
Lower Body Push - Front Squat
Lower Body Push - Front 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.
6 Rounds
1 Landmine - Front Squat
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 15 kg | 12 reps
BB + 15 kg | 12 reps
2 Split Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
3 Inclined - Low Row - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Landmine - Front Squat
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 15 kg | 12 reps
BB + 15 kg | 12 reps
2 Split Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
3 Inclined - Low Row - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
Tall-Kneeling - Overhead
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
5-10 kg | 8 reps ea
4 Rounds
1 Landmine - Hip Hinge
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike (~250-300 kkal)
Work: 20 sec / Rest: 40 sec
Bike (~250-300 kkal)
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 5 | Суббота, 27 Мая
Focus: Max Strength
Lower Body Pull - Deadlift
Lower Body Pull - 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
45 kg | 12 reps
45 kg | 12 reps
50 kg | 10 reps
50 kg | 10 reps
50 kg | 10 reps
55 kg | 10 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
6 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Trapbar - Deadlift
45 kg | 12 reps
45 kg | 12 reps
50 kg | 10 reps
50 kg | 10 reps
50 kg | 10 reps
55 kg | 10 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
6 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
4 Rounds
1 FWD Lunge - 2 KB
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
2 TRX - Inverted Row
8 reps
8 reps
8 reps
8 reps
3 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 KB
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
2 TRX - Inverted Row
8 reps
8 reps
8 reps
8 reps
3 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 4 | Четверг, 18 Мая
Focus: Stability
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Glutei Bridge - Bench Press - Alt.
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
2 Slam Ball
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Glutei Bridge - Bench Press - Alt.
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
8 kg ea | 16 reps
2 Slam Ball
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
Quadrupped - Linear Walking
3* 4 Steps Straigth and Back
Quadrupped - Linear Walking
3* 4 Steps Straigth and Back
4 Rounds
1 Lateral Lunge with Slides - 1 DB
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Lateral Lunge with Slides - 1 DB
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Concept Row
Work: 20 sec / Rest: 40 sec
Concept Row
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 3 | Cуббота, 13 Мая
Focus: Foundation
Lower Body Push - Front Squat
Lower Body Push - Front 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.
6 Rounds
1 Landmine - Front Squat
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
2 Inclined - Low Row - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Landmine - Front Squat
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
2 Inclined - Low Row - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
1 Landmine - Hip Hinge
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
BB + 10 kg | 12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike (~250-300 kkal)
Work: 20 sec / Rest: 40 sec
Bike (~250-300 kkal)
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 2 | Cуббота, 22 Апреля
Focus: Foundation
Lower Body Pull - Deadlift
Lower Body Pull - 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 Deadlift - KB
24 kg | 12 reps
24 kg | 12 reps
36 kg | 10 reps
36 kg | 10 reps
36 kg | 10 reps
36 kg | 10 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Deadlift - KB
24 kg | 12 reps
24 kg | 12 reps
36 kg | 10 reps
36 kg | 10 reps
36 kg | 10 reps
36 kg | 10 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
5-6 kg | 12 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
4 Rounds
1 FWD Lunge - 2 KB
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
2 TRX - Inverted Row
8 reps
8 reps
8 reps
8 reps
3 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 KB
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
16 kg ea | 24 steps
2 TRX - Inverted Row
8 reps
8 reps
8 reps
8 reps
3 TRX - Triceps Press
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
Тренировка 1 | Cуббота, 15 Апреля
Focus: Foundation
Lower Body Push - Front Squat
Lower Body Push - Front 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.
8 Rounds
1 Front Squat - 1 DB
12 kg | 12 reps
2 Inclined - Low Row - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - 1 DB
12 kg | 12 reps
2 Inclined - Low Row - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
1 RDL - 1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
1 RDL - 1 KB
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
16 kg | 12 reps
2 Push Ups
8 reps
8 reps
8 reps
8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike (~250-300 kkal)
Work: 20 sec / Rest: 40 sec
Bike (~250-300 kkal)
Work: 20 sec / Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
8 reps | Flexor Stretch
5 reps ea | Glutei Stretch
5 ea| Z-Position - Glutei Stretch
8 reps | Reach and Roll
5 reps ea | T-Spine Rotation
ТЕСТИРОВАНИЕ
(Октябрь, 23 vs Март, 24)
- 24%Squat (67,5 kg 1PM)
- 7%Deadlift (81 kg 1PM)
- 19%Chest Press (44,5 kg 1PM)
- 3%Row (32,8 kg 1PM)
- 40%NCM Jump (39,37 cm)
- 45%CM Jump (48 cm)
- 6%Broad Jump (170 cm)
- 0%RSA (405 watts)3 rounds
Исходные данные
Health Status
Антропометрия:
Возраст: 30 лет
Рост: 164
Вес: 60, 5
Ограничения:
Сколиоз с увеличенных кифозом грудного отдела.
Два перелома левой руки, 3 операции на руке
Иногда болят колени
Диабет
Возраст: 30 лет
Рост: 164
Вес: 60, 5
Ограничения:
Сколиоз с увеличенных кифозом грудного отдела.
Два перелома левой руки, 3 операции на руке
Иногда болят колени
Диабет
FMS Testing
Зоны развития:
- Мобильность грудного отдела
- Передний наклон таза
- стабилизация в стопе
Strength & Power Testing
Power:
CM Vert. Jump: 33,02
NCM Vert. Jump: 27,94
Broad Jump: 160 cm
Strength:
Deadlift: 65 kg - 4
Chest Press: 34 kg - 4
Squat: 50 kg - 4
Row: 30 kg - 3
CM Vert. Jump: 33,02
NCM Vert. Jump: 27,94
Broad Jump: 160 cm
Strength:
Deadlift: 65 kg - 4
Chest Press: 34 kg - 4
Squat: 50 kg - 4
Row: 30 kg - 3
Goals & Targets
Цели:
Улучшить физическую форму
Задачи цикла:
Техника базовых упражнений.
Улучшение выносливости
Улучшить физическую форму
Задачи цикла:
Техника базовых упражнений.
Улучшение выносливости
Техническая поддержка
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