Тренировка 6 | Четверг, 10 июля
Focus: Max Strength
Focus: Split Squat
Focus: Split Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
PB1. Thrusters - 2DB
After each round:
rest: 45 sec
PB1. Thrusters - 2DB
- 6 kg х2 | 5 reps
- 8 kg х2 | 5 reps
- 8 kg х2 | 5 reps
- 8 kg х2 | 5 reps
After each round:
rest: 45 sec
6 Rounds
A1. Split Squat - BB
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
A1. Split Squat - BB
- 30 kg | 6 reps ea
- 40 kg | 6 reps ea
- 50 kg | 6 reps ea
- 50 kg | 6 reps ea
- 50 kg | 6 reps ea
- 50 kg | 6 reps ea
- 10 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
- 15 kg x2 / 8 reps
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
4 Rounds
B1. Lateral Squat - 1DB
Rest: 45 secs
B1. Lateral Squat - 1DB
- 15 kg | 6 reps ea
- 15 kg | 6 reps ea
- 15 kg | 6 reps ea
- 15 kg | 6 reps ea
- 10 reps
- 10 reps
- 10 reps
- 10 reps
Rest: 45 secs
3 Rounds
C1. SB - Roll Out
C1. SB - Roll Out
- 8 reps
- 8 reps
- 8 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
10 Rounds
Air Bike
8 Rounds
15 sec work / 60 sec slow
Air Bike
8 Rounds
15 sec work / 60 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Четверг, 3 июля
Focus: Max Strength
Focus: BB Row
Focus: BB 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
4 Rounds
PB1. Dead Ball Slam
After each round:
rest: 45 sec
PB1. Dead Ball Slam
- 5 reps
- 5 reps
- 5 reps
- 5 reps
After each round:
rest: 45 sec
6 Rounds
A1. Row - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Row - BB
- 20 kg | 8 reps
- 25 kg | 6 reps
- 30 kg | 6 reps
- 30 kg | 6 reps
- 30 kg | 6 reps
- 30 kg | 6 reps
- 50 kg / 10m x2
- 50 kg / 10m x2
- 50 kg / 10m x2
- 50 kg / 10m x2
- 50 kg / 10m x2
- 50 kg / 10m x2
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Strict Pull Ups - Eccentric
Rest: 45 secs
B1. Strict Pull Ups - Eccentric
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 15 kg x2 | 6 reps ea
- 15 kg x2 | 6 reps ea
- 15 kg x2 | 6 reps ea
- 15 kg x2 | 6 reps ea
Rest: 45 secs
3 Rounds
C1. SB - Roll Out
C1. SB - Roll Out
- 8 reps
- 8 reps
- 8 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
10 Rounds
Rope Slam
8 Rounds
15 sec work / 60 sec slow
Rope Slam
8 Rounds
15 sec work / 60 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Понедельник, 1 июля
Focus: Max Strength
Focus: Bench Press
Focus: Bench Press
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 Rounds
PB1. Thrusters - 2DB
After each round:
rest: 45 sec
PB1. Thrusters - 2DB
- 6 kg х2 | 4 reps
- 6 kg х2 | 4 reps
- 6 kg х2 | 4 reps
- 6 kg х2 | 4 reps
After each round:
rest: 45 sec
7 Rounds
A1. Bench Press - BB
4 reps ea | Bretzel
Rest: 3:30
A1. Bench Press - BB
- 25 kg | 8 reps
- 27 kg | 6 reps
- 30 kg | 5 reps
- 30 kg | 5 reps
- 30 kg | 5 reps
- 30 kg | 5 reps
- 10 kg х2 / 10 reps
- 15 kg х2 / 10 reps
- 15 kg х2 / 10 reps
- 15 kg х2 / 10 reps
- 15 kg х2 / 10 reps
- 15 kg х2 / 10 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. Bench Press - 2DB
Rest: 45 secs
B1. Bench Press - 2DB
- 8 kg x2 | 10 reps
- 8 kg x2 | 10 reps
- 8 kg x2 | 10 reps
- 8 kg x2 | 10 reps
- 15 kg | 6 reps ea
- 15 kg | 6 reps ea
- 15 kg | 6 reps ea
- 15 kg | 6 reps ea
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 | Пятница, 27 июня
Focus: Max Strength
Focus: ESD
Focus: ESD
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
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
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 26 июня
Focus: Max Strength
Focus: Trap Bar - Dead Lift
Focus: Trap Bar - Dead Lift
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
Movement Prep
4 reps | Deep Squat to Stand
6 Rounds
A1. Trap Bar - Dead Lift
4 reps ea | Bretzel
Rest: 3:30
A1. Trap Bar - Dead Lift
- 45 kg | 8 reps
- 55 kg | 6 reps
- 65 kg | 5 reps
- 75 kg | 5 reps
- 75 kg | 5 reps
- 75 kg | 5 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
4 reps ea | Bretzel
Rest: 3:30
4 Rounds
B1. SB - Leg Curl - 1 Leg / SB - Leg Curl - 1 Leg - Eccentric
Rest: 45 secs
B1. SB - Leg Curl - 1 Leg / SB - Leg Curl - 1 Leg - Eccentric
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 6 reps ea
- 4 kg x2 | 10 reps
- 4 kg x2 | 10 reps
- 4 kg x2 | 10 reps
- 4 kg x2 | 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 24 июня
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea | Z-Position - Glutei Stretch
4 ea | Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea | Glutei Bridge - March - Alt.
4 reps | Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
PB1. Thrusters - 2DB
After each round:
rest: 45 sec
PB1. Thrusters - 2DB
- 6 kg х2 | 4 reps ea
- 6 kg х2 | 4 reps ea
- 6 kg х2 | 4 reps ea
After each round:
rest: 45 sec
5 Rounds
A1. Squat - BB
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
A1. Squat - BB
- 30 kg | 8 reps
- 35 kg | 8 reps
- 40 kg | 6 reps
- 40 kg | 6 reps
- 40 kg | 6 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
4 reps ea | Z-Position - Glutei Stretch
Rest: 3:30
4 Rounds
B1. Bulgarian Split Squat - 2DB
Rest: 45 secs
B1. Bulgarian Split Squat - 2DB
- 8 kg x2 | 6 reps ea
- 8 kg x2 | 6 reps ea
- 8 kg x2 | 6 reps ea
- 8 kg x2 | 6 reps ea
- 8 kg x2 | 8 reps
- 8 kg x2 | 8 reps
- 8 kg x2 | 8 reps
- 8 kg x2 | 8 reps
Rest: 45 secs
3 Rounds
C1. SB - Roll Out
C1. SB - Roll Out
- 8 reps
- 8 reps
- 8 reps
- 10 reps ea
- 10 reps ea
- 10 reps ea
10 Rounds
Air Bike
8 Rounds
10 sec work / 60 sec slow
Air Bike
8 Rounds
10 sec work / 60 sec slow
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 3 Декабря
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
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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
Оля, возьми пульсометр
Тренировка 10 | Вторник, 30 Мая
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press -BB
28 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 6 reps
38 kg | 5 reps
39 kg | 5 reps
2 Slam Ball
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press -BB
28 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 6 reps
38 kg | 5 reps
39 kg | 5 reps
2 Slam Ball
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
2 Supine - French Press - BB
BB | 12 reps
BB | 12 reps
BB | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
20 kg | 10 reps
20 kg | 10 reps
20 kg | 10 reps
2 Supine - French Press - BB
BB | 12 reps
BB | 12 reps
BB | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Hip Thrust - BB
45 kg | 12 reps ea
50 kg | 12 reps ea
55 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Hip Thrust - BB
45 kg | 12 reps ea
50 kg | 12 reps ea
55 kg | 12 reps ea
After each round:
Rest: 45 secs
Rope Slam - Alt.
Work: 30 sec / Rest: 30 sec
Work: 30 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Оценка сложности | Тренировка 10
Тренировка 9 | Суббота, 27 Мая
Focus: Max Strength
Lower Body Push - DL
Lower Body Push - DL
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 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
6 Rounds
1 TrapBar - Deadlift (>75%)
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 5 reps
2 Split Squat Jump
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 with Lats Stretch
Rest: 2:30
1 TrapBar - Deadlift (>75%)
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 5 reps
2 Split Squat Jump
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 with Lats Stretch
Rest: 2:30
3 Rounds
1 Landmine - RDL - 1 Leg
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
10 kg| 12 reps
10 kg| 12 reps
10 kg| 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Step on the Box - 2 KB
12 kg| 10 reps ea
12 kg| 10 reps ea
12 kg| 10 reps ea
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
12 kg| 10 reps ea
12 kg| 10 reps ea
12 kg| 10 reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Загрузить данные с пульсометра
Оценка сложности | Тренировка 9
Тренировка 8 | Вторник, 23 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 Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 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 Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 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 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 (~300 kkal)
Work: 30 sec / Rest: 90 sec
Bike (~300 kkal)
Work: 30 sec / Rest: 90 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
Загрузить данные с пульсометра
Оценка сложности | Тренировка 8
Тренировка 7 | Вторник, 25 Апреля
Focus: Metabolic
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
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
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Snatch - 1 DB
12.5 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Snatch - 1 DB
12.5 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Deadlift - BB
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
50 kg | 8reps
55 kg | 8 reps
60 kg | 8 reps
2 Push Ups
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Deadlift - BB
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
50 kg | 8reps
55 kg | 8 reps
60 kg | 8 reps
2 Push Ups
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
8 reps ea | TRX - Lateral Plank Dynamic
8 reps ea | TRX - Lateral Plank Dynamic
10 Rounds
Work: 30 sec/: 30 sec
Rest: 45 sec
Each Round:
Non-Stop| BWD Lunge with 2KB@16 kg ea (8 reps ea)
Non-Stop| Box Jump@30 - 45 cm (>12 reps)
After Block:
Rest: 4 mins
Work: 30 sec/: 30 sec
Rest: 45 sec
Each Round:
Non-Stop| BWD Lunge with 2KB@16 kg ea (8 reps ea)
Non-Stop| Box Jump@30 - 45 cm (>12 reps)
After Block:
Rest: 4 mins
10 Rounds
Work: 60 sec
Rest: 60 sec
Each Round:
1 line | Sleds Pull Ups@ S+30 kg
12 reps | Push Press - 2 DB@8 kg ea
After Block:
Rest: 4 mins
Work: 60 sec
Rest: 60 sec
Each Round:
1 line | Sleds Pull Ups@ S+30 kg
12 reps | Push Press - 2 DB@8 kg ea
After Block:
Rest: 4 mins
10 Rounds
Work: 30 sec
Rest: 30 sec
Each Round:
Non Stop | Split Position - Deadball Slam @10 kg
Work: 30 sec
Rest: 30 sec
Each Round:
Non Stop | Split Position - Deadball Slam @10 kg
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Загрузить данные с пульсометра
Оценка сложности | Тренировка 7
Тренировка 6 | Суббота, 22 Апреля
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press -BB
28 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 6 reps
38 kg | 5 reps
39 kg | 5 reps
2 Inclined - Scapular Extension - 2 DB
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press -BB
28 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 6 reps
38 kg | 5 reps
39 kg | 5 reps
2 Inclined - Scapular Extension - 2 DB
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
1 RDL - BB
40 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
2 Supine - French Press - BB
BB | 12 reps
BB | 12 reps
BB | 12 reps
After each round:
Rest: 45 secs
1 RDL - BB
40 kg | 10 reps
40 kg | 10 reps
40 kg | 10 reps
2 Supine - French Press - BB
BB | 12 reps
BB | 12 reps
BB | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Lateral Squat - 1 KB
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Lateral Squat - 1 KB
16 kg | 12 reps ea
16 kg | 12 reps ea
16 kg | 12 reps ea
After each round:
Rest: 45 secs
Rope Slam - Alt.
Work: 30 sec / Rest: 30 sec
Work: 30 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Оценка сложности | Тренировка 6
Тренировка 5 | Вторник, 18 Апреля
Focus: Max Strength
Lower Body Push - Split Squat
Lower Body Push - Split Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
8 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Thrusters - 2 DB
8 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Split Squat - BB
45 kg | 8 reps ea
50 kg | 8 reps ea
55 kg | 6 reps ea
55 kg | 6 reps ea
60 kg | 6 reps ea
65 kg | 6 reps ea
В итоге сплиты были с весом 40,45 на 10-8 подходов,
2 Inclined - Low Row - 2 DB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
тяга 12,5кг
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Split Squat - BB
45 kg | 8 reps ea
50 kg | 8 reps ea
55 kg | 6 reps ea
55 kg | 6 reps ea
60 kg | 6 reps ea
65 kg | 6 reps ea
В итоге сплиты были с весом 40,45 на 10-8 подходов,
2 Inclined - Low Row - 2 DB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
тяга 12,5кг
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
20 kg ea| 10 reps
20 kg ea| 10 reps
20 kg ea| 10 reps
фронт присед с 15
2 Shoulder Extension -2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
разведение с 6кг
After each round:
Rest: 45 secs
1 Landmine - Front Squat
20 kg ea| 10 reps
20 kg ea| 10 reps
20 kg ea| 10 reps
фронт присед с 15
2 Shoulder Extension -2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
разведение с 6кг
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
Оценка сложности | Тренировка 5
Тренировка 4 | Вторник, 4 Апреля
Focus: Metabolic
Lower Body - Push: DL
Lower Body - Push: DL
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 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 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
6 Rounds
1 TrapBar - Deadlift
45 kg | 10 reps
50 kg | 10 reps
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 TrapBar - Deadlift
45 kg | 10 reps
50 kg | 10 reps
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
10 Rounds (Work: 60 sec/ Rest: 60 sec)
Each Round:
12 reps| Thrusters - 2 DB @9 kg (~25 sec)
Until the end time | Shuffle
After Block:
Rest: 4 mins
Each Round:
12 reps| Thrusters - 2 DB @9 kg (~25 sec)
Until the end time | Shuffle
After Block:
Rest: 4 mins
10 Rounds (Work: 30 sec/30 sec/ Rest: 45 sec)
Each Round:
Non-Stop| Slam Ball @9 kg
Non-Stop| Sled`s Push Ups @S+80kg
After Block:
Rest: 4 mins
Each Round:
Non-Stop| Slam Ball @9 kg
Non-Stop| Sled`s Push Ups @S+80kg
After Block:
Rest: 4 mins
10 Rounds
Concept - Row
Work: 30 sec (~8-9 kkal)/ Rest: 30 sec
Concept - Row
Work: 30 sec (~8-9 kkal)/ Rest: 30 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
Оценка сложности | Тренировка 4
Тренировка 3| Суббота, 18 Марта
Focus: Metabolic
Lower Body - Push: Squat
Lower Body - Push: Squat
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
CM - Squat To Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
CM - Squat To Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Back Squat - BB
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 2:30
1 Back Squat - BB
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 2:30
3 Rounds
8 ea| DeadBug - ABS - Leg Reach - Alt.
8 ea| DeadBug - ABS - Leg Reach - Alt.
10 Rounds
Work: 30 sec/: 30 sec
Rest: 45 sec
Each Round:
Non-Stop| RDL - BB (35kg)
Non-Stop| Russian Swing - 1 KB (16 kg)
After Block:
Rest: 4 mins
Work: 30 sec/: 30 sec
Rest: 45 sec
Each Round:
Non-Stop| RDL - BB (35kg)
Non-Stop| Russian Swing - 1 KB (16 kg)
After Block:
Rest: 4 mins
Time Limit: 10 mins (no rest)
~8-9 Rounds
Each Round:
10 reps | Push Ups
10 reaps ea | Bulgarian Split Squat Jump
After Block:
Rest: 4 mins
~8-9 Rounds
Each Round:
10 reps | Push Ups
10 reaps ea | Bulgarian Split Squat Jump
After Block:
Rest: 4 mins
10 Rounds
Work: 30 sec - Fast
Rest: 90 sec - Slow
Each Round:
~350 watts | Bike
Work: 30 sec - Fast
Rest: 90 sec - Slow
Each Round:
~350 watts | Bike
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Оценка сложности | Тренировка 3
Тренировка 2| Вторник, 14 Марта
Focus: Metabolic
Upper Body - Push: Chest Press
Upper Body - Push: Chest Press
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Snatch - 1 DB
12.5 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Snatch - 1 DB
12.5 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Chest Press - BB
27 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 6 reps
37 kg | 6 reps
39 kg | 6 reps
2 Landmine - Clean - 1 Arm
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Chest Press - BB
27 kg | 8 reps
30 kg | 8 reps
32 kg | 6 reps
35 kg | 6 reps
37 kg | 6 reps
39 kg | 6 reps
2 Landmine - Clean - 1 Arm
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
BB + 5 kg | 5 ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
8 reps | Half-Kneeling - Hip Hinge to Rotation
8 reps | Half-Kneeling - Hip Hinge to Rotation
10 Rounds
Work: 30 sec/: 30 sec
Rest: 45 sec
Each Round:
Non-Stop| Front Squat - BB@25 kg (>12 reps)
Non-Stop| Push Press (>14 reps)
After Block:
Rest: 4 mins
Work: 30 sec/: 30 sec
Rest: 45 sec
Each Round:
Non-Stop| Front Squat - BB@25 kg (>12 reps)
Non-Stop| Push Press (>14 reps)
After Block:
Rest: 4 mins
Time Limit: 10 mins (no rest)
~8-9 Rounds
Each Round:
10 reps | Landmine - Bent Knee Over Row (From Floor) @30kg-40 kg
6 lines | Shuttle Run
After Block:
Rest: 4 mins
~8-9 Rounds
Each Round:
10 reps | Landmine - Bent Knee Over Row (From Floor) @30kg-40 kg
6 lines | Shuttle Run
After Block:
Rest: 4 mins
10 Rounds
Work: 20 sec/20 sec
Rest: 30 sec
Each Round:
Non Stop | Rope Slam
Non Stop | Split Position - Rope Slam - Alt.
Work: 20 sec/20 sec
Rest: 30 sec
Each Round:
Non Stop | Rope Slam
Non Stop | Split Position - Rope Slam - Alt.
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Оценка сложности | Тренировка 2
Тренировка 1 | Суббота, 11 Марта
Focus: Metabolic
Lower Body - Push: DL
Lower Body - Push: DL
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
Thrusters - 2DB
10 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
10 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Deadlift - TrapBar
45 kg | 10 reps
50 kg | 10 reps
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Deadlift - TrapBar
45 kg | 10 reps
50 kg | 10 reps
55 kg | 8 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
BB + 5 kg | 8 ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
8 reps | DeadBug - Arms& Legs Reach@5 kg
8 reps | DeadBug - Arms& Legs Reach@5 kg
10 Rounds (Work: 60 sec/ Rest: 60 sec)
Each Round:
10 reps| Thrusters - 2 DB @8 kg (~20 sec)
6-7 kkal| Concept - Row (~20 sec) 8-9 kkal| Concept - Row (~20 sec)
After Block:
Rest: 4 mins
Each Round:
10 reps| Thrusters - 2 DB @8 kg (~20 sec)
6-7 kkal| Concept - Row (~20 sec) 8-9 kkal| Concept - Row (~20 sec)
After Block:
Rest: 4 mins
10 Rounds (Work: 30 sec/30 sec/ Rest: 45 sec)
Each Round:
Non-Stop| Snatch - Alt. - 1 DB@12.5 kg (~12-14 reps) 1 DB@10 kg (~12-14 reps)
Non-Stop| Sled`s Push Ups with Straigth Arms @S+40kg - Very Fast (~2,5 lines)
After Block:
Rest: 4 mins
Each Round:
Non-Stop| Snatch - Alt. - 1 DB@12.5 kg (~12-14 reps) 1 DB@10 kg (~12-14 reps)
Non-Stop| Sled`s Push Ups with Straigth Arms @S+40kg - Very Fast (~2,5 lines)
After Block:
Rest: 4 mins
10 Rounds
Split Squat Jump - Alt.
Work: 30 sec/ Rest: 30 sec
Split Squat Jump - Alt.
Work: 30 sec/ Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Оценка сложности | Тренировка 1
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Вика!
Я соглашаюсь с Политикой конфиденциальности
Исходные данные
Health Status
Антропометрия:
Возраст: 34
Рост: 168,5 см
Вес: 67 kg
Ограничения:
Левое колено, киста 8мм, трещина в хряще;
Стреляющая поясница;
Возраст: 34
Рост: 168,5 см
Вес: 67 kg
Ограничения:
Левое колено, киста 8мм, трещина в хряще;
Стреляющая поясница;
FMS Testing
Зоны развития:
- Мобильность ТБС
Strength & Power Testing
Power:
CM Vert. Jump: замерить
NCM Vert. Jump: замерить
Strength:
Deadlift: 85 kg - 2 reps
Chest Press: 37,5 kg - 6 reps
Squat: 65 kg - 4 reps
Row: 40kg - 5 reps
CM Vert. Jump: замерить
NCM Vert. Jump: замерить
Strength:
Deadlift: 85 kg - 2 reps
Chest Press: 37,5 kg - 6 reps
Squat: 65 kg - 4 reps
Row: 40kg - 5 reps
Goals & Targets
Цели:
Уменьшение % жироврй массы, без потери мышечной;
Задачи цикла:
Увеличение аэробного и анаэробного порога через схему SIIT + Strength/ Power
Уменьшение % жироврй массы, без потери мышечной;
Задачи цикла:
Увеличение аэробного и анаэробного порога через схему SIIT + Strength/ Power
Техническая поддержка
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