Расписание и программа тренировок
Пакет: 6 group sessions
Срок действия пакета: 5 Ноября - 30 Ноября
Пакет: 6 group sessions
Срок действия пакета: 5 Ноября - 30 Ноября
10
Тренировка 6 | Вторник, 19 Ноября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Суббота, 16 Ноября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - до лавки
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Squat Jump - 2 DB
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
Rest: 2:30
1 Back Squat - до лавки
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Squat Jump - 2 DB
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 14 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
6 Rounds
1 Pull Ups
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Pull Ups
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Sleds - Pull Ups
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
2 Push Ups
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
2 Push Ups
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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, 9 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
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
7,5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12,5 kg | 8 reps ea
12,5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
7,5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12,5 kg | 8 reps ea
12,5 kg | 8 reps ea
Rest: 3:00
4 Rounds
Deadbug to Rotation with plate
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 Sleds - March
100 kg | 8 reps ea
100 kg | 8 reps ea
100 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March
100 kg | 8 reps ea
100 kg | 8 reps ea
100 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Thrusters with ball@6 kg
Work 30 sec
Rest: 60 sec
Thrusters with ball@6 kg
Work 30 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 7 Ноября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 5 Ноября
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Front Squat - BB
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Row - BB (на видео с пола, ты делаешь с виса)
35 kg | 8 reps
35 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Row - BB (на видео с пола, ты делаешь с виса)
35 kg | 8 reps
35 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
45 kg | 8 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 FWD Lunge - 2 DB
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
2 Biceps Curl - 2 DB - alt.
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 DB
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
2 Biceps Curl - 2 DB - alt.
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
12,5 kg | 16 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Вторник, 24 Сентября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Plyo Push Ups
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Plyo Push Ups
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
8
Тренировка 5 | Четверг, 19 Сентября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat - до лавки
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Squat Jump - 2 DB
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
Rest: 2:30
1 Back Squat - до лавки
75 kg | 8 reps
80 kg | 8 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Squat Jump - 2 DB
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
12.5 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
4 Rounds
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Вторник, 10 Сентября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Row from Floor - BB с паузой вверху
45 kg | 8 reps
48 kg | 8 reps
52 kg | 6 reps
55 kg | 6 reps
58 kg | 5 reps
61 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
22.5 kg ea | 16 reps
22.5 kg ea | 16 reps
22.5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
45 kg | 8 reps
48 kg | 8 reps
52 kg | 6 reps
55 kg | 6 reps
58 kg | 5 reps
61 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
22.5 kg ea | 16 reps
22.5 kg ea | 16 reps
22.5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
15 kg | 8-10 reps
15 kg | 8-10 reps
17,5 kg | 8-10 reps
17,5 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
6 reps
6 reps
6 reps
6 reps
2 Biceps - 2 DB
15 kg | 8-10 reps
15 kg | 8-10 reps
17,5 kg | 8-10 reps
17,5 kg | 8-10 reps
After each round:
Rest: 45 secs
10 Rounds - Time limit 10 mins
10 Push ups + 20 sec Skier
10 Push ups + 20 sec Skier
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Четверг, 5 Сентября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
7,5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12,5 kg | 8 reps ea
12,5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 4 reps
2 Landmine- Shoulder press - 1 Arm
7,5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
12,5 kg | 8 reps ea
12,5 kg | 8 reps ea
Rest: 3:00
4 Rounds
Deadbug to Rotation with plate
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 Sleds - March
100 kg | 8 reps ea
100 kg | 8 reps ea
100 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March
100 kg | 8 reps ea
100 kg | 8 reps ea
100 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Thrusters with ball@6 kg
Work 30 sec
Rest: 60 sec
Thrusters with ball@6 kg
Work 30 sec
Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 29 Августа
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 27 августа
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
1 Drop Squat
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Front Squat - BB
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
53 kg | 12 reps
53 kg | 12 reps
2 Inclined - Row with Pause in Upper position
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
53 kg | 12 reps
53 kg | 12 reps
2 Inclined - Row with Pause in Upper position
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
15 kg ea | 10 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
Plank with arm reach
5-10 kg | 6 reps ea
Plank with arm reach
5-10 kg | 6 reps ea
3 Rounds
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 Biceps - BB
25 kg | 8-10 Reps
25 kg | 8-10 Reps
25 kg | 8-10 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 Biceps - BB
25 kg | 8-10 Reps
25 kg | 8-10 Reps
25 kg | 8-10 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike (max tempo)
Work: 30 sec / Rest: 90 sec
Bike (max tempo)
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
6
Тренировка 1 | Вторник, 23 июля
Focus: Cardio-Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Thrusters with ball @6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Thrusters with ball @6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
12 Rounds or Time limit - 10 mins
8 reps Deadlift - BB@80 kg
10 reps burpees
Rest: No
Rest after block: 4:00
8 reps Deadlift - BB@80 kg
10 reps burpees
Rest: No
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Cуббота, 6 Июля
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Pull Ups
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Sleds - Pull Ups
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
2 Push Ups
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
2 Push Ups
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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, 4 Июля
Focus: Power
Lower Body - Deadlift
Lower Body - 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
1 NCM Squat Jump to the Box
45 сm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
1 NCM Squat Jump to the Box
45 сm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
4 Rounds
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
5 Rounds
1 Deadlift - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
2 CM Vertical Jump with landing to 1 leg
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
3 Thrusters - 2DB
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
Rest: 2:30
1 Deadlift - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
2 CM Vertical Jump with landing to 1 leg
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
3 Thrusters - 2DB
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
12.5 kg | 8 reps
Rest: 2:30
3 Rounds
1 DeadBug - Bench Press - 2 DB - Alt.
22.5 kg | 16 reps
25 kg | 16 reps
27 kg | 16 reps
2 TRX - Inverted Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 DeadBug - Bench Press - 2 DB - Alt.
22.5 kg | 16 reps
25 kg | 16 reps
27 kg | 16 reps
2 TRX - Inverted Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Narrow Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
2 Biceps - BB
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Narrow Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
2 Biceps - BB
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
14 Rounds
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Вторник, 25 Июня
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Hip Hinge to Rotational - Ball throw
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
5 kg |5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
4 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3| Вторник, 22 Июня
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
2 Half-kneeling - Ncm Vertical Jump to the box
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
Rest: 2:30
1 Back Squat
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
2 Half-kneeling - Ncm Vertical Jump to the box
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
30 cm | 2 reps ea
Rest: 2:30
4 Rounds
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - Alt. 2 DB
Work: 20 sec / Rest: 40 sec
Split Squat Jump - Alt. 2 DB
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 15 Июня
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
3 Rounds
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
6 Rounds
1 Bench Row from Floor - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
Slam Ball
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row from Floor - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
Slam Ball
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
15 kg | 6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull - Ups
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
20 kg ea| 8 reps ea
20kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
After each round:
Rest: 45 secs
1 Pull - Ups
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
20 kg ea| 8 reps ea
20kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 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 1 | Вторник, 11 Июня
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Hurdles - NCM - Vertical Jump
4 reps
3 Rounds
Hurdles - CM - Vertical Jump
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Hurdles - NCM - Vertical Jump
4 reps
3 Rounds
Hurdles - CM - Vertical Jump
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
100kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
Rest: 2:30
1 Trapbar - Deadlift
100kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
Rest: 2:30
14 Rounds
Rope Slam| Slam Ball | Bike
Work: 20 sec / Rest: 40 sec
Work: 20 sec / Rest: 40 sec
Work: 20 sec / Rest: 40 sec
Rope Slam| Slam Ball | Bike
Work: 20 sec / Rest: 40 sec
Work: 20 sec / Rest: 40 sec
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
5
Тренировка 5 | Вторник, 28 Мая
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 NCM Squat Jump (как можно выше)
4 reps
4 reps
4 reps
2 CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
1 NCM Squat Jump (как можно выше)
4 reps
4 reps
4 reps
2 CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Split Position - Deadlift
105 kg | 8 reps ea
110 kg | 8 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 CM Vert. Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 3:00
1 Trapbar - Split Position - Deadlift
105 kg | 8 reps ea
110 kg | 8 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
125 kg | 6 reps ea
130 kg | 6 reps ea
2 CM Vert. Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 3:00
3 Rounds
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
3 Rounds
Wall Drill - Static Hold
:20 sec
:20 sec
:20 sec
3 Rounds
Wall Drill - 1 Leg - Static Hold
:10 sec ea
:10 sec ea
:10 sec ea
4 Rounds
1 Landmine - Front Squat
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
12.5 - 15 kg |10 reps ea
12.5 - 15 kg |10 reps ea
12.5 - 15 kg |10 reps ea
12.5 - 15 kg |10 reps ea
After each round:
Rest: 45 secs
1 Landmine - Front Squat
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
12.5 - 15 kg |10 reps ea
12.5 - 15 kg |10 reps ea
12.5 - 15 kg |10 reps ea
12.5 - 15 kg |10 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, 23 Мая
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Standed - Ball Throw - DC
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Standed - Ball Throw - DC
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
2 TRX - Triceps Press
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
2 TRX - Triceps 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
Сложность: 10
Chest press 80*4, 80*1. No ESD
Тренировка 3| Вторник, 21 Мая
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - BB
80 kg | 8 reps ea
85 kg | 6 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 kg | 6 reps ea
105 kg | 5 reps ea
2 Cm - Vert. Squat Jump on the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
Rest: 2:30
1 Split Squat - BB
80 kg | 8 reps ea
85 kg | 6 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 kg | 6 reps ea
105 kg | 5 reps ea
2 Cm - Vert. Squat Jump on the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
Rest: 2:30
4 Rounds
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - Alt. 2 DB
Work: 20 sec / Rest: 40 sec
Split Squat Jump - Alt. 2 DB
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 16 Мая
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups
5 kg | 10 reps
5 kg | 10 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 6 reps
10 kg | 6 reps
Push Ups (Weighted)
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Pull Ups
5 kg | 10 reps
5 kg | 10 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 6 reps
10 kg | 6 reps
Push Ups (Weighted)
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Sleds - Pull Ups
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
2 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
50 kg | 1 line
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
2 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
25 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Concept - Row| Thrusters with ball@6 kg
Work: 20 sec/ Rest: 10 sec/ Work: 20 sec
Rest: 45 sec
Concept - Row| Thrusters with ball@6 kg
Work: 20 sec/ Rest: 10 sec/ Work: 20 sec
Rest: 45 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 14 Мая
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 NCM Squat Jump (как можно выше)
4 reps
4 reps
4 reps
2 CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
1 NCM Squat Jump (как можно выше)
4 reps
4 reps
4 reps
2 CM Squat to ball press
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 Landmine - Split Squat Jump - alt.
10 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 Landmine - Split Squat Jump - alt.
10 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
15 kg ea | 8 reps ea
Rest: 3:00
4 Rounds
1 Front Squat - 1 KB (очень глубоко)
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Front Squat - 1 KB (очень глубоко)
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
30 kg ea | 12 reps
2 TRX - Y-Fly
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
4
Тренировка 4 | Четверг, 18 Апреля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
2 Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
2 TRX - Triceps Press
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
2 TRX - Triceps 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
Тренировка 3| Вторник, 16 апреля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Split Squat - BB
80 kg | 8 reps ea
85 kg | 6 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 kg | 6 reps ea
105 kg | 5 reps ea
2 Cm - Vert. Squat Jump on the Box
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
1 Split Squat - BB
80 kg | 8 reps ea
85 kg | 6 reps ea
90 kg | 6 reps ea
95 kg | 6 reps ea
100 kg | 6 reps ea
105 kg | 5 reps ea
2 Cm - Vert. Squat Jump on the Box
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
4 Rounds
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
10 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 7
100%, только thrusters 4 и 5 по 10кг взял
Тренировка 2 | Четверг, 11 Апреля
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
3 Rounds
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
6 Rounds
1 Bench Row from Floor - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt.
20 kg ea | 16 reps (каждая по 8)
20 kg ea | 16 reps (каждая по 8)
20 kg ea | 16 reps (каждая по 8)
22.5 kg ea | 16 reps (каждая по 8)
22.5 kg ea | 16 reps (каждая по 8)
25 kg ea | 16 reps (каждая по 8)
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row from Floor - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt.
20 kg ea | 16 reps (каждая по 8)
20 kg ea | 16 reps (каждая по 8)
20 kg ea | 16 reps (каждая по 8)
22.5 kg ea | 16 reps (каждая по 8)
22.5 kg ea | 16 reps (каждая по 8)
25 kg ea | 16 reps (каждая по 8)
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Pull - Ups
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
20 kg ea| 8 reps ea
20kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
After each round:
Rest: 45 secs
1 Pull - Ups
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
20 kg ea| 8 reps ea
20kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 10
pull-ups 6,7,6,5 ; biceps 20kg 7,6,5,3 each
Тренировка 1 | Вторник, 9 Апреля
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
1 Drop Squat with plate
5 kg | 5 reps
5 kg | 5 reps
5kg | 5 reps
2 Drop Squat to Vertical Squat Jump (с приземлением на одну ногу)
5 reps
5 reps
5 reps
After each round:
Rest: 45 sec
1 Drop Squat with plate
5 kg | 5 reps
5 kg | 5 reps
5kg | 5 reps
2 Drop Squat to Vertical Squat Jump (с приземлением на одну ногу)
5 reps
5 reps
5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 Bound - CM Lateral
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 Bound - CM Lateral
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 3:00
4 Rounds
1 Landmine - Cross Lunge
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 Arnold`s shoulder press - 2 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 Arnold`s shoulder press - 2 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
After each round:
Rest: 45 secs
10 Rounds
Shuffle
Work 20 sec/ Rest 40 sec
Shuffle
Work 20 sec/ Rest 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
Сложность: 9
Arnold 10*8*1, 12,5*8*3
3
Тренировка 7 | Четверг, 4 Апреля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
74 kg | 6 reps
77 kg | 5 reps
80 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
74 kg | 6 reps
77 kg | 5 reps
80 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
2 Push Ups with Row - 1DB - Alt.
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
90 kg | 12 reps
90 kg | 12 reps
90 kg | 12 reps
2 Push Ups with Row - 1DB - Alt.
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
After each round:
Rest: 45 secs
8 Rounds
Burpees with Snatch
Work: 45 sec/ Rest: 60 sec
Burpees with Snatch
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 6 | Суббота, 30 Марта
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat (из приседа с лавки)
75 kg | 10 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
90 kg | 6 reps
2 Vertical Squat Jump - as high as possible
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
1 Back Squat (из приседа с лавки)
75 kg | 10 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
90 kg | 6 reps
2 Vertical Squat Jump - as high as possible
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
4 Rounds
1 Pull - Ups
max reps
max reps
max reps
max reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Pull - Ups
max reps
max reps
max reps
max reps
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split squat Jump - 2 DB@8 kg ea - Alt.
Work: 20 sec / Rest: 40 sec
Split squat Jump - 2 DB@8 kg ea - Alt.
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
Сложность: 8
In block standed 23kg, pull ups 8,8,6,6
Тренировка 5 | Четверг, 28 Марта
Focus: French Contrust
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
3 Rounds
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
5 Rounds
Bench Row - BB
65 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
70 kg | 5 reps
75 kg | 4 reps
Landmine - Split Position - Clean - 1 Arm
40 kg| 4 reps ea
40 kg| 4 reps ea
40 kg| 4 reps ea
40 kg| 4 reps ea
40 kg| 4 reps ea
Lateral position to Rotational ball throw
6 kg | 5 reps ea
6 kg | 5 reps ea
6 kg | 5 reps ea
6 kg | 5 reps ea
6 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB
65 kg | 6 reps
65 kg | 6 reps
70 kg | 5 reps
70 kg | 5 reps
75 kg | 4 reps
Landmine - Split Position - Clean - 1 Arm
40 kg| 4 reps ea
40 kg| 4 reps ea
40 kg| 4 reps ea
40 kg| 4 reps ea
40 kg| 4 reps ea
Lateral position to Rotational ball throw
6 kg | 5 reps ea
6 kg | 5 reps ea
6 kg | 5 reps ea
6 kg | 5 reps ea
6 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 BWD Lunge (Negative) - 1 KB
32 kg | 8 reps ea
32 kg | 8 reps ea
32 kg | 8 reps ea
2 Biceps - 2 DB - Alt.
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
After each round:
Rest: 45 secs
1 BWD Lunge (Negative) - 1 KB
32 kg | 8 reps ea
32 kg | 8 reps ea
32 kg | 8 reps ea
2 Biceps - 2 DB - Alt.
15 kg ea| 8 reps ea
15 kg ea| 8 reps ea
15 kg ea| 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
ОБРАТНАЯ СВЯЗЬ
Сложность: 10
75*5!!!! Esd only 8 rounds(((
Тренировка 4 | Вторник, 27 Марта
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
1 Drop Squat with plate
5 kg | 5 reps
5 kg | 5 reps
5kg | 5 reps
2 Drop Squat to Vertical Squat Jump (без блина)
5 reps
5 reps
5 reps
After each round:
Rest: 45 sec
1 Drop Squat with plate
5 kg | 5 reps
5 kg | 5 reps
5kg | 5 reps
2 Drop Squat to Vertical Squat Jump (без блина)
5 reps
5 reps
5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
124 kg | 6 reps
127 kg | 6 reps
2 CM - Vertical Squat Jump with Landing 1 Leg
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
Rest: 3:00
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
124 kg | 6 reps
127 kg | 6 reps
2 CM - Vertical Squat Jump with Landing 1 Leg
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
45 cm | 4 reps ea
Rest: 3:00
4 Rounds
1 Step on the Box - 2 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Arnold`s shoulder press - 2 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Arnold`s shoulder press - 2 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
After each round:
Rest: 45 secs
8 Rounds
Rope Slam by Back
Work 20 sec/ Rest 40 sec
8 Rounds
Bike
Work 15 sec (Max watts > 1000)
Rest: 60 sec (rest)
Rope Slam by Back
Work 20 sec/ Rest 40 sec
8 Rounds
Bike
Work 15 sec (Max watts > 1000)
Rest: 60 sec (rest)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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: 10
1. DL - 128 на 8
2. Без ESD
Тренировка 3 | Суббота, 16 Марта
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
Chest Press - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 5 reps
77 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 5 reps
77 kg | 5 reps
2 Inclined - Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Cross Plank with Row
red band | 8 reps ea
red band | 8 reps ea
red band | 8 reps ea
Cross Plank with Row
red band | 8 reps ea
red band | 8 reps ea
red band | 8 reps ea
3 Rounds
1 RDL - 1 Leg - 2KB
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
2 Bar - Push Ups
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2KB
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
16 kg ea | 12 reps ea
2 Bar - Push Ups
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
After each round:
Rest: 45 secs
8 Rounds
Burpees with Snatch
Work: 45 sec/ Rest: 60 sec
Burpees with Snatch
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 | Четверг, 14 Марта
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat
75 kg | 10 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Position - Over Row - 1 DB
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
Rest: 2:30
1 Back Squat
75 kg | 10 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Position - Over Row - 1 DB
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Split squat Jump - 2 DB@8 kg ea - Alt.
Work: 20 sec / Rest: 40 sec
Split squat Jump - 2 DB@8 kg ea - Alt.
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 12 марта
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 Thrusters with ball @5-6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Thrusters with ball @5-6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
8 Rounds
Work: 20 sec/ 20 sec
Rest: 45 sec
1 Slam ball - 10 kg
2 Rope Slam - Alt.
Rest after block: 4:00
Work: 20 sec/ 20 sec
Rest: 45 sec
1 Slam ball - 10 kg
2 Rope Slam - 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
2
Тренировка 8 | Вторник, 5 Марта
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
3 Rounds
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
Power Pull
35kg | 4 reps
40 kg | 4 reps
45 kg | 4 reps
45 kg | 4 reps
After each round:
rest: 45 sec
7 Rounds
Bench Row - BB
65 kg | 8 reps
68 kg | 6 reps
72 kg | 5 reps
76 kg | 5 reps
79 kg | 4 reps
82 kg | 4 reps
85 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB
65 kg | 8 reps
68 kg | 6 reps
72 kg | 5 reps
76 kg | 5 reps
79 kg | 4 reps
82 kg | 4 reps
85 kg | 3 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 BWD Lunge (Negative) - 1 KB
32 kg | 8 reps ea
32 kg | 8 reps ea
32 kg | 8 reps ea
2 Sleds Pull Ups by Rope -1 Arm
S + 45 kg | 1 line
S + 45 kg | 1 line
S + 45 kg | 1 line
After each round:
Rest: 45 secs
1 BWD Lunge (Negative) - 1 KB
32 kg | 8 reps ea
32 kg | 8 reps ea
32 kg | 8 reps ea
2 Sleds Pull Ups by Rope -1 Arm
S + 45 kg | 1 line
S + 45 kg | 1 line
S + 45 kg | 1 line
After each round:
Rest: 45 secs
3 Rounds
1 Bench - Seated - Shoulder Press - 2 DB
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
2 French Press - 2 DB
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bench - Seated - Shoulder Press - 2 DB
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
2 French Press - 2 DB
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
Сложность тренировки: 8
Bench row 76*3/4 3 sets, 79*2
Тренировка 7 | Суббота, 2 Марта
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
1 Goblet Squat - 1 KB
24 kg | 6 reps
24 kg | 6 reps
24 kg | 6 reps
2 Quadrupped - Hip Mobility
6 reps
6 reps
6 reps
After each round:
Rest: 45 sec
1 Goblet Squat - 1 KB
24 kg | 6 reps
24 kg | 6 reps
24 kg | 6 reps
2 Quadrupped - Hip Mobility
6 reps
6 reps
6 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
2 CM Squat Jump on the Box + Jump on the Box
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
2 CM Squat Jump on the Box + Jump on the Box
45 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 reps
50 cm | 5 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
4 Rounds
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Narrow Push Ups
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
Rest: 45 secs
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Narrow Push Ups
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec (Max watts > 1000)
Rest: 60 sec (rest)
Bike
Work 15 sec (Max watts > 1000)
Rest: 60 sec (rest)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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, 29 Февраля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
Chest Press - BB
55 kg | 8 reps
60 kg | 8 reps
64 kg | 6 reps
68 kg | 6 reps
72 kg | 5 reps
75 kg | 5 reps
2 Lateral - Base Position to Rotational Ball Throw
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
55 kg | 8 reps
60 kg | 8 reps
64 kg | 6 reps
68 kg | 6 reps
72 kg | 5 reps
75 kg | 5 reps
2 Lateral - Base Position to Rotational Ball Throw
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
4 kg | 5 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Cross Plank with Row
red band | 8 reps ea
red band | 8 reps ea
red band | 8 reps ea
Cross Plank with Row
red band | 8 reps ea
red band | 8 reps ea
red band | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
30 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
2 Push Ups with Row
15 kg | 5 reps ea
15 kg | 5 reps ea
15 kg | 5 reps ea
3 Triceps Press - BB
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
30 kg | 8 reps ea
35 kg | 8 reps ea
35 kg | 8 reps ea
2 Push Ups with Row
15 kg | 5 reps ea
15 kg | 5 reps ea
15 kg | 5 reps ea
3 Triceps Press - BB
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 27 Февраля
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
12.5 - 15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Back Squat
75 kg | 10 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Squat Jump - 2 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Rest: 2:30
1 Back Squat
75 kg | 10 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
100 kg | 5 reps
2 Split Squat Jump - 2 DB
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 DB
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
25 kg ea | 8 reps ea
2 Shoulder Extension - 2 DB
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
9 kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 22 Февраля
Focus: Max Strength
Upper Body Pull
Upper Body Pull
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 Arm
20 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Power Snatch - 1 Arm
20 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 5 reps
2 Shoulder Press - 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| T-spine Rotation
Rest: 2:30
Bench Row - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 5 reps
2 Shoulder Press - 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| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
45 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
45 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 20 Февраля
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
1 Goblet Squat - 1 KB
24 kg | 6 reps
24 kg | 6 reps
24 kg | 6 reps
2 Quadrupped - Hip Mobility
6 reps
6 reps
6 reps
After each round:
Rest: 45 sec
1 Goblet Squat - 1 KB
24 kg | 6 reps
24 kg | 6 reps
24 kg | 6 reps
2 Quadrupped - Hip Mobility
6 reps
6 reps
6 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
2 Squat to ball Press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
Rest: 3:00
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
2 Squat to ball Press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 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
4 Rounds
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Arnolds Shoulder Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Arnolds Shoulder Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec (Max watts > 1000)
Rest: 60 sec (rest)
Bike
Work 15 sec (Max watts > 1000)
Rest: 60 sec (rest)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем 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, 15 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
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 5 reps
2 Shoulder Press - 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
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Bench Row - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
66 kg | 6 reps
69 kg | 5 reps
72 kg | 5 reps
2 Shoulder Press - 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
12.5 kg | 12 reps ea
12.5 kg | 12 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
1 Front Squat - BB
45 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
45 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Pull Ups with Band
8 reps
8 reps
8 reps
3 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
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 | Вторник, 6 Февраля
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
Hurdles - NCM Vertical Squat Jump
4 reps
4 reps
4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
Hurdles - NCM Vertical Squat Jump
4 reps
4 reps
4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
12.5 kg | 5 reps
12.5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat (Very deep)
70 kg | 10 reps
75 kg | 10 reps
80 kg | 10 reps
85 kg | 10 reps
90 kg | 10 reps
2 Split Position - Over Row - 1 Arm
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
Rest: 2:30
1 Back Squat (Very deep)
70 kg | 10 reps
75 kg | 10 reps
80 kg | 10 reps
85 kg | 10 reps
90 kg | 10 reps
2 Split Position - Over Row - 1 Arm
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
Rest: 2:30
3 Rounds
1 RDL - 1 Leg - 2DB
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
2 Push Ups (weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
3 Biceps Curl - Alt. - 2 DB
20 kg | 16 Reps
20 kg | 16 Reps
20 kg | 16 Reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2DB
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
2 Push Ups (weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
3 Biceps Curl - Alt. - 2 DB
20 kg | 16 Reps
20 kg | 16 Reps
20 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
ОБРАТНАЯ СВЯЗЬ
Сложность тренировки: 10
Back squat 90*7;
AUX push ups 15*15*2, 15*8*1;
biceps 20*16, 20*12, 20*8
2023
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
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 Thrusters with ball @5-6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Thrusters with ball @5-6 kg
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
8 Rounds
Work: 20 sec/ 20 sec
Rest: 45 sec
1 Slam ball - 10 kg
2 Rope Slam - Alt.
Rest after block: 4:00
Work: 20 sec/ 20 sec
Rest: 45 sec
1 Slam ball - 10 kg
2 Rope Slam - 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 4 | Четверг, 19 Октября
Focus: Max Strength
Chest Press/ Pull Ups
Chest Press/ Pull Ups
Preparation
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
3 Rounds
Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
After each round:
3 reps ea| T-Spine Rotation
Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
After each round:
3 reps ea| T-Spine Rotation
7 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
70 kg | 16 reps
2 Slam Ball (Continuous)
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
-
Rest: 3 mins Rest
1 Chest Press - BB
65 kg | 8 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps
90 kg | 4 reps
70 kg | 16 reps
2 Slam Ball (Continuous)
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
-
Rest: 3 mins Rest
3 Rounds
1 Front Squat - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 1:00 mins
1 Front Squat - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 1:00 mins
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 3 | Вторник, 17 Октября
Focus: Power
Lower Body - Deadlift
Lower Body - 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
1 NCM Squat Jump to the Box
45 сm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
1 NCM Squat Jump to the Box
45 сm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
1 CM Vertical Jump with landing to 1 leg
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
After each round:
Rest: :45 sec
1 CM Vertical Jump with landing to 1 leg
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
After each round:
Rest: :45 sec
4 Rounds
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
6 Rounds
1 Trapbar - Deadlift
125 kg | 8 reps ea
130 kg | 6 reps ea
135 kg | 6 reps ea
140 kg | 5 reps ea
144 kg | 5 reps ea
148 kg | 4 reps ea
After each round:
Rest: 2:30
1 Trapbar - Deadlift
125 kg | 8 reps ea
130 kg | 6 reps ea
135 kg | 6 reps ea
140 kg | 5 reps ea
144 kg | 5 reps ea
148 kg | 4 reps ea
After each round:
Rest: 2:30
3 Rounds
1 DeadBug - Bench Press - 2 DB - Alt.
22.5 kg | 16 reps
25 kg | 16 reps
27 kg | 16 reps
2 Hip Thrust - BB
75 kg | Max reps
80 kg | Max reps
85 kg | Max reps
After each round:
Rest: 45 secs
1 DeadBug - Bench Press - 2 DB - Alt.
22.5 kg | 16 reps
25 kg | 16 reps
27 kg | 16 reps
2 Hip Thrust - BB
75 kg | Max reps
80 kg | Max reps
85 kg | Max reps
After each round:
Rest: 45 secs
3 Rounds
1 Narrow Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
2 Swing - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
Rest: 45 secs
1 Narrow Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
2 Swing - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
Rest: 45 secs
14 Rounds
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Четверг, 12 Октября
Tests - Row
Unloaded - Total Body
Unloaded - 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
Lateral Squat with Slide
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
Rest: 45 secs
Lateral Squat with Slide
25 kg | 8 reps ea
25 kg | 8 reps ea
25 kg | 8 reps ea
Sc. Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
Rest: 45 secs
3 Rounds
Push Ups with Row - Alt.
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
Biceps - BB
37 kg | Max
37 kg | Max
37 kg | Max
After each round:
Rest: 45 secs
Push Ups with Row - Alt.
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
15 kg ea | 5 reps ea
Biceps - BB
37 kg | Max
37 kg | Max
37 kg | Max
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, 10 Октября
Tests
Strength & Power
Strength & Power
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
Broad Jump
3 reps
3 reps
3 reps
Rest: 45 sec - 1:00 min
NCM Vert Jump
3 reps
3 reps
3 reps
Rest: 45 sec - 1:00 min
CM Vert Jump
3 reps
3 reps
3 reps
Rest: 45 sec - 1:00 min
Broad Jump
3 reps
3 reps
3 reps
Rest: 45 sec - 1:00 min
NCM Vert Jump
3 reps
3 reps
3 reps
Rest: 45 sec - 1:00 min
CM Vert Jump
3 reps
3 reps
3 reps
Rest: 45 sec - 1:00 min
6 Rounds
1 Deadlift
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 5 reps
150 kg | 5 reps
155 kg | 4 reps
Rest: 2:30 - 3:00
1 Deadlift
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 5 reps
150 kg | 5 reps
155 kg | 4 reps
Rest: 2:30 - 3:00
6 Rounds
Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
87 kg | 5 reps
90 kg | 4 reps
93 kg | 4 reps
Rest: 2:30 - 3:00
Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
87 kg | 5 reps
90 kg | 4 reps
93 kg | 4 reps
Rest: 2:30 - 3:00
6 Rounds
Squat - BB
85 kg | 8 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 4 reps
Rest: 2:30 - 3:00
Squat - BB
85 kg | 8 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
115 kg | 5 reps
120 kg | 4 reps
Rest: 2:30 - 3:00
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
15
Тренировка 8 | Вторник, 3 Октября
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
Lateral - Base Position to Rotational - Ball Throw
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Lateral - Base Position to Rotational - Ball Throw
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Bench - Row
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 17.5 kg ea | 5 reps ea
BB + 17.5 kg ea | 5 reps ea
BB + 20 kg ea | 5 reps ea
BB + 20 kg ea | 5 reps ea
BB + 22.5 kg ea | 5 reps ea
BB + 22.5 kg ea | 5 reps ea
Rest: 2:30
1 Bench - Row
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 17.5 kg ea | 5 reps ea
BB + 17.5 kg ea | 5 reps ea
BB + 20 kg ea | 5 reps ea
BB + 20 kg ea | 5 reps ea
BB + 22.5 kg ea | 5 reps ea
BB + 22.5 kg ea | 5 reps ea
Rest: 2:30
4 Rounds
TRX - Lateral Plank
8 reps ea
8 reps ea
8 reps ea
8 reps ea
TRX - Lateral Plank
8 reps ea
8 reps ea
8 reps ea
8 reps ea
4 Rounds
1 Seated - Shoulder Press - 2 DB - Alt.
15 kg | 16 reps
15 kg | 16 reps
15 kg | 16 reps
15 kg | 16 reps
2 Landmine - Hip Hinge
BB + 45 kg | 12 reps
BB + 50 kg | 12 reps
BB + 55 kg | 12 reps
BB + 60 kg | 12 reps
After each round:
Rest: 45 secs
1 Seated - Shoulder Press - 2 DB - Alt.
15 kg | 16 reps
15 kg | 16 reps
15 kg | 16 reps
15 kg | 16 reps
2 Landmine - Hip Hinge
BB + 45 kg | 12 reps
BB + 50 kg | 12 reps
BB + 55 kg | 12 reps
BB + 60 kg | 12 reps
After each round:
Rest: 45 secs
6 Rounds
Swing - 1 KB@16 kg
Work: 15 sec| Rest: 30 sec
Rest after 1st part: 3 min
6 Rounds
Rope Slam - Alt./ Shuttle Run
Work: 30 sec/ 30 sec
Rest: 45 sec
Swing - 1 KB@16 kg
Work: 15 sec| Rest: 30 sec
Rest after 1st part: 3 min
6 Rounds
Rope Slam - Alt./ Shuttle Run
Work: 30 sec/ 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 7 | Суббота, 30 сентября
Focus: Power
Lower Body - Squat
Комментарии:
SQUAT 117*5;
OVER ROW 3 rounds*15kg, 2*20kg, 1*25kg;
BICEPS 37kg *10, *10,*8, *5,
no ESD
Lower Body - Squat
Комментарии:
SQUAT 117*5;
OVER ROW 3 rounds*15kg, 2*20kg, 1*25kg;
BICEPS 37kg *10, *10,*8, *5,
no 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.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
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 NCM Squat Jump to the Box
45 сm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
1 NCM Squat Jump to the Box
45 сm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
1 CM Vertical Jump with landing to 1 leg
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
After each round:
Rest: :45 sec
1 CM Vertical Jump with landing to 1 leg
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
After each round:
Rest: :45 sec
4 Rounds
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
6 Rounds
1 Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
117 kg | 4 reps ea
2 Landmine - Split Position - Over Row
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
After each round:
Rest: 2:30
1 Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
117 kg | 4 reps ea
2 Landmine - Split Position - Over Row
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
BB + 15 kg | 8 Reps ea
After each round:
Rest: 2:30
4 Rounds
1 Landmine - Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 Biceps - BB
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 Biceps - BB
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6 | Четверг, 28 Сентября
Focus: French Contrust
Chest Press
Chest Press
Preparation
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
3 Rounds
Granny Toss - Ball
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Granny Toss - Ball
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
5 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
88 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
3 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
After Each Round:
3 mins Rest
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
85 kg | 5 reps
88 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
3 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
After Each Round:
3 mins Rest
4 Rounds
1 (In Block) - Standed - Low to High
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 (In Block) - Standed - Low to High
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
3 Rounds
1 RDL - 1 Leg - with Row
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Bar - French Press
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: 1:00 mins
1 RDL - 1 Leg - with Row
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Bar - French Press
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: 1:00 mins
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 5 | Вторник, 26 Сентября
Focus: Power
Lower Body
Lower 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
1 Half-Kneeling - to Ball Throw - 1 Leg - Landing
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: :90 sec
1 Half-Kneeling - to Ball Throw - 1 Leg - Landing
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: :90 sec
6 Rounds
1 Trapbar - Deadlift
120 kg | 8 reps
135 kg | 8 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 5 reps
154 kg | 4 reps
After each round:
Rest: 2:30
1 Trapbar - Deadlift
120 kg | 8 reps
135 kg | 8 reps
140 kg | 6 reps
145 kg | 6 reps
150 kg | 5 reps
154 kg | 4 reps
After each round:
Rest: 2:30
4 Rounds
Fronted - BWD Lunge (Negative) - BB
45 kg ea | 8 reps ea
45 kg ea | 8 reps ea
45 kg ea | 8 reps ea
45 kg ea | 8 reps ea
2 Biceps - BB
37 kg ea | Max reps
37 kg ea | Max reps
37 kg ea | Max reps
37 kg ea | Max reps
After each round:
Rest: 45 secs
Fronted - BWD Lunge (Negative) - BB
45 kg ea | 8 reps ea
45 kg ea | 8 reps ea
45 kg ea | 8 reps ea
45 kg ea | 8 reps ea
2 Biceps - BB
37 kg ea | Max reps
37 kg ea | Max reps
37 kg ea | Max reps
37 kg ea | Max reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Четверг, 21 сентября
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.
4 Rounds
1 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 Reps ea
5 kg | 4 Reps ea
5 kg | 4 Reps ea
After each round:
Rest: :90 sec
1 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 Reps ea
5 kg | 4 Reps ea
5 kg | 4 Reps ea
After each round:
Rest: :90 sec
6 Rounds
1 Pull-Ups with 3-points pauses
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 2:30
1 Pull-Ups with 3-points pauses
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 2:30
3 Rounds
1 Turkish Half Get-Up
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
2 Tall-kneeling - Chest Pass
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
Rest: 45 secs
1 Turkish Half Get-Up
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
2 Tall-kneeling - Chest Pass
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds - Pull ups
S + 40 kg | 1 line
S + 45 kg | 1 line
S + 50 kg | 1 line
2 Arnold`s Shoulder Press - 2 DB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - Pull ups
S + 40 kg | 1 line
S + 45 kg | 1 line
S + 50 kg | 1 line
2 Arnold`s Shoulder Press - 2 DB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Inclined-Sc.Extension - 2 DB
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Inclined-Sc.Extension - 2 DB
6 kg | 12 reps ea
6 kg | 12 reps ea
6 kg | 12 reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Вторник, 19 сентября
Focus: Power
Lower Body - Squat
Lower Body - 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
1 Hurdle - NCM Squat Jump - with landing to 1 leg
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: :45 sec
1 Hurdle - NCM Squat Jump - with landing to 1 leg
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: :45 sec
4 Rounds
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
1 CM - Squat to Ball Press
10 kg | 4 Reps
10 kg | 4 Reps
10 kg | 4 Reps
After each round:
Rest: :90 sec
6 Rounds
1 Split Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
117 kg | 4 reps ea
2 Landmine - Low Row
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
After each round:
Rest: 2:30
1 Split Squat - BB
90 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 5 reps ea
115 kg | 5 reps ea
117 kg | 4 reps ea
2 Landmine - Low Row
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
BB + 15 kg | 12 Reps
After each round:
Rest: 2:30
4 Rounds
1 Landmine - Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 Biceps - BB
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
2 Biceps - BB
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
35 kg | Max reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Bike
Work: 10 sec (Max Tempo) / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Четверг, 14 Сентября
Focus: French Contrust
Chest Press
Chest Press
Preparation
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
3 Rounds
Granny Toss - Ball
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Granny Toss - Ball
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
5 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 5 reps
85 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
3 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
After Each Round:
3 mins Rest
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 5 reps
85 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
3 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
After Each Round:
3 mins Rest
4 Rounds
1 (In Block) - Standed - Low to High
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 (In Block) - Standed - Low to High
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
3 Rounds
1 RDL - 1 Leg - with Row
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Bar - French Press
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: 1:00 mins
1 RDL - 1 Leg - with Row
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Bar - French Press
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: 1:00 mins
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 1 | Вторник, 12 сентября
Focus: Power
Lower Body
Lower 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
1 Half-Kneeling - to Ball Throw - 1 Leg - Landing
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: :90 sec
1 Half-Kneeling - to Ball Throw - 1 Leg - Landing
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: :90 sec
6 Rounds
1 Deadlift - BB
60 kg | 10 reps
65 kg | 10 reps
70 kg | 8 reps
75 kg | 8 reps
80 kg | 8 reps
85 kg | 8 reps
2 Half-Kneeling - Shoulder Press - 1 DB
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
15 kg | 12 Reps ea
After each round:
Rest: 2:30
1 Deadlift - BB
60 kg | 10 reps
65 kg | 10 reps
70 kg | 8 reps
75 kg | 8 reps
80 kg | 8 reps
85 kg | 8 reps
2 Half-Kneeling - Shoulder Press - 1 DB
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
15 kg | 12 Reps ea
After each round:
Rest: 2:30
4 Rounds
Bulgarian Split Squat - 2 DB
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
2 Inclined - Sc. Extension - 2 DB
5 kg ea | 12 reps
5 kg ea | 12 reps
5 kg ea | 12 reps
5 kg ea | 12 reps
After each round:
Rest: 45 secs
Bulgarian Split Squat - 2 DB
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
24 kg ea | 8 reps ea
2 Inclined - Sc. Extension - 2 DB
5 kg ea | 12 reps
5 kg ea | 12 reps
5 kg ea | 12 reps
5 kg ea | 12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
14
Тренировка 8 | Четверг , 7 Сентября
Focus: Mobility
Focus: Total Body
Focus: Total Body
Миофасциальный релиз вместе с тренером
Тренировка 7 | Вторник , 5 Сентября
Focus: 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.
4 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 20 sec/ 20 sec / 20 sec
Rest: 60 sec
1 Push Ups
2 Lateral to Rotational - Ball Throw (5 kg - reactive ball)
Rest after block: 4:00
Work: 20 sec/ 20 sec / 20 sec
Rest: 60 sec
1 Push Ups
2 Lateral to Rotational - Ball Throw (5 kg - reactive ball)
Rest after block: 4:00
12 Rounds
Work: 15 sec
Rest: 35 sec
1 Bike - Max Tempo
Work: 15 sec
Rest: 35 sec
1 Bike - Max Tempo
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6| Суббота, 2 Сентября
Focus: French Contust
Focus: Pull Ups
Focus: Pull Ups
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Pull Ups - L
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
2 Sleds pull ups by rope - 1 Arm
50 kg | 1 Line
50 kg | 1 Line
55 kg | 1 Line
55 kg | 1 Line
55 kg | 1 Line
3 Concept - Row
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
Rest: 3:00
1 Pull Ups - L
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
2 Sleds pull ups by rope - 1 Arm
50 kg | 1 Line
50 kg | 1 Line
55 kg | 1 Line
55 kg | 1 Line
55 kg | 1 Line
3 Concept - Row
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
Rest: 3:00
4 Rounds
Lateral Plank - Dynamic
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
Lateral Plank - Dynamic
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
4 Rounds
1 Landmine - Standed - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
2 RDL - BB
60 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Standed - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
2 RDL - BB
60 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
60 kg | 12 reps
After each round:
Rest: 45 secs
6 Rounds
Work: 15 sec| Rest: 30 sec
Swing - 1 KB@24 kg
Rest after 1st part: 3 min
6 Rounds
Work: 30 sec/ 30 sec
Rest: 45 sec
Rope Slam - Alt./ Shuttle Run
Work: 15 sec| Rest: 30 sec
Swing - 1 KB@24 kg
Rest after 1st part: 3 min
6 Rounds
Work: 30 sec/ 30 sec
Rest: 45 sec
Rope Slam - Alt./ Shuttle Run
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Четверг, 31 Августа
Focus: Max Strength
Squat
Squat
Preparation
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
3 Rounds
CM - Ball Throw - 10 kg
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
CM - Ball Throw - 10 kg
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
6 Rounds
1 Squat - BB
90 kg | 8 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
112 kg | 5 reps
2 Sleds - Fast
30 kg | 1 line
30 kg | 1 line
35 kg | 1 line
35 kg | 1 line
40 kg | 1 line
40 kg | 1 line
After Each Round:
3 mins Rest
1 Squat - BB
90 kg | 8 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
112 kg | 5 reps
2 Sleds - Fast
30 kg | 1 line
30 kg | 1 line
35 kg | 1 line
35 kg | 1 line
40 kg | 1 line
40 kg | 1 line
After Each Round:
3 mins Rest
4 Rounds
1 V-Ups
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
After each round:
Rest: :45 secs
1 V-Ups
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
8 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 Сross Lunge - BB
BB + 30 kg | 8 reps ea
BB + 30 kg | 8 reps ea
BB + 30 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | Max
10 kg | Max
10 kg | Max
3 Biceps Curl - 2 DB
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
1 Сross Lunge - BB
BB + 30 kg | 8 reps ea
BB + 30 kg | 8 reps ea
BB + 30 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | Max
10 kg | Max
10 kg | Max
3 Biceps Curl - 2 DB
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
12 Rounds
Rope Slam by Back/ Split Squat Jump
Work: 15 sec/15 sec
Rest: 30 sec
Rope Slam by Back/ Split Squat Jump
Work: 15 sec/15 sec
Rest: 30 sec
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 4 | Вторник, 29 Августа
Focus: French Contrust
Chest Press
Chest Press
Preparation
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
:30 sec| Trigger Point - Foot & Pecs & Trapezius
:30 sec ea| Foam Roll –Upper Back, Shoulders, Pecs, Glutei, Quads
5 reps ea| T-Spine Rotation
3 reps ea| Supine - Hamstring Stretch
Core
3 Rounds
10 reps| Pillar Bridge to Sh.Tap
3 Rounds
Granny Toss - Ball
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Granny Toss - Ball
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| T-Spine Rotation
5 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 5 reps
85 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
3 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
After Each Round:
3 mins Rest
1 Chest Press - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 5 reps
85 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
5 kg | 4 reps ea
3 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
After Each Round:
3 mins Rest
4 Rounds
1 (In Block) - Standed - Low to High
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 (In Block) - Standed - Low to High
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
3 Rounds
1 RDL - 1 Leg - with Row
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Bar - French Press
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
3 Sc. Extension - 2 DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
After each round:
Rest: 1:00 mins
1 RDL - 1 Leg - with Row
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Bar - French Press
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
3 Sc. Extension - 2 DB
6 kg | 12 reps
6 kg | 12 reps
6 kg | 12 reps
After each round:
Rest: 1:00 mins
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 3 | Суббота, 26 Августа
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Trapbar - Deadlift
120 kg | 5 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 4 reps
140 kg | 4 reps
2 Сlean to Squat - BB
35 kg | 3 reps
40 kg | 3 reps
42 kg | 3 reps
45 kg | 3 reps
47 kg | 3 reps
Rest: 3:00
1 Trapbar - Deadlift
120 kg | 5 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 4 reps
140 kg | 4 reps
2 Сlean to Squat - BB
35 kg | 3 reps
40 kg | 3 reps
42 kg | 3 reps
45 kg | 3 reps
47 kg | 3 reps
Rest: 3:00
3 Rounds
1 Sleds - March
120 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds - March
120 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 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 2 | Четверг, 17 Августа
Focus: French Contust
Focus: Pull Ups
Focus: Pull Ups
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Lateral - Base Position - Overhead - Ball Throw
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Pull Ups - L
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
2 Sleds pull ups by rope - 1 Arm
50 kg | 1 Line
50 kg | 1 Line
50 kg | 1 Line
50 kg | 1 Line
50 kg | 1 Line
3 Concept - Row
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
Rest: 3:00
1 Pull Ups - L
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
2 Sleds pull ups by rope - 1 Arm
50 kg | 1 Line
50 kg | 1 Line
50 kg | 1 Line
50 kg | 1 Line
50 kg | 1 Line
3 Concept - Row
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
~20 sec | Max Tempo (~12 kkal)
Rest: 3:00
4 Rounds
Lateral Plank - Dynamic
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
Lateral Plank - Dynamic
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
6-8 kg | 8 reps ea
4 Rounds
1 Landmine - Standed - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
2 RDL - BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Standed - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
2 RDL - BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
After each round:
Rest: 45 secs
6 Rounds
Work: 15 sec| Rest: 30 sec
Swing - 1 KB@24 kg
Rest after 1st part: 3 min
6 Rounds
Work: 30 sec/ 30 sec
Rest: 45 sec
Rope Slam - Alt./ Shuttle Run
Work: 15 sec| Rest: 30 sec
Swing - 1 KB@24 kg
Rest after 1st part: 3 min
6 Rounds
Work: 30 sec/ 30 sec
Rest: 45 sec
Rope Slam - Alt./ Shuttle Run
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Вторник, 15 августа
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
1 NCM - Box Jump
40 cm | 4 reps
40 cm | 4 reps
40 cm | 4 reps
2 Split Squat to Box Step to Ball Throw
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
After each round:
Rest: 45 sec
1 NCM - Box Jump
40 cm | 4 reps
40 cm | 4 reps
40 cm | 4 reps
2 Split Squat to Box Step to Ball Throw
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
After each round:
Rest: 45 sec
6 Rounds
1 Landmine - Front Squat - BB
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Landmine - Front Squat - BB
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
40 kg | 8 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 TRX - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with slide
20 kg ea| 12 steps
20 kg ea| 12 steps
20 kg ea| 12 steps
2 TRX - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
13
Тренировка 8 | Вторник, 1 Августа
Focus: Max Strength
Focus: Pull Ups
Focus: Pull Ups
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Pull Ups - L
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
2 Push Ups (weighted)
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
Rest: 3:00
1 Pull Ups - L
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
2 Push Ups (weighted)
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
Rest: 3:00
4 Rounds
Split Position - to Stand - Ball Throw
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
Split Position - to Stand - Ball Throw
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
4 Rounds
1 Sleds - Pull Ups - 1 Arm
45 kg | 1 line
50 kg | 1 line
55 kg | 1 line
60 kg | 1 line
2 Fronted - BWD Lunge - Negative
24 kg | 8 Reps ea
24 kg | 8 Reps ea
24 kg | 8 Reps ea
24 kg | 8 Reps ea
After each round:
Rest: 45 secs
1 Sleds - Pull Ups - 1 Arm
45 kg | 1 line
50 kg | 1 line
55 kg | 1 line
60 kg | 1 line
2 Fronted - BWD Lunge - Negative
24 kg | 8 Reps ea
24 kg | 8 Reps ea
24 kg | 8 Reps ea
24 kg | 8 Reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 7 | Суббота, 29 Июля
Focus: Foundation
Focus: Lower Body - Pull
Focus: Lower Body - Pull
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-BB
65 kg | 12 reps
70 kg | 10 reps
75 kg | 10 reps
80 kg | 10 reps
85 kg | 10 reps
90 kg | 10 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
Rest: 2:30
1 Deadlift-BB
65 kg | 12 reps
70 kg | 10 reps
75 kg | 10 reps
80 kg | 10 reps
85 kg | 10 reps
90 kg | 10 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
Rest: 2:30
4 Rounds
1 Bulgarian Split Squat - BB
50 kg | 8 reps ea
50 kg | 8 reps ea
50 kg | 8 reps ea
50 kg | 8 reps ea
2 TRX - Inverted Row
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - BB
50 kg | 8 reps ea
50 kg | 8 reps ea
50 kg | 8 reps ea
50 kg | 8 reps ea
2 TRX - Inverted Row
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec (~500-550 watts)
Rest: 90 sec (very slow)
Bike
Work: 30 sec (~500-550 watts)
Rest: 90 sec (very slow)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6 | Четверг, 27 Июля
Focus: French Contrast
Focus: Upper Body - Push
Focus: Upper 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.
5 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Landmine - Split Position - Push Press - 1 Arm
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
2 Skier (~10 kkal)
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Landmine - Split Position - Push Press - 1 Arm
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
2 Skier (~10 kkal)
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
3 Rounds
In Block - RDL - 1 Leg - Low to High
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
In Block - RDL - 1 Leg - Low to High
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
4 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Narrow Push Ups
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Narrow Push Ups
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt./ Swing - 1 KB@24 kg
Work: 15 sec /15 sec
Rest: 30 sec
Rope Slam - Alt./ Swing - 1 KB@24 kg
Work: 15 sec /15 sec
Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Вторник, 25 Июля
Focus: Max Strength
Focus: Lower Body - Push
Focus: 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
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
6 Rounds
1 Back Squat - BB
85 kg | 8 reps
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Position - Over Row - 1 Arm
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
Rest: 2:30
1 Back Squat - BB
85 kg | 8 reps
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Position - Over Row - 1 Arm
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
25 kg | 12 reps ea
Rest: 2:30
4 Rounds
1 Sleds - March
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
3 Biceps Curl - 2 DB - Alt.
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
After each round:
Rest: 45 secs
1 Sleds - March
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
3 Biceps Curl - 2 DB - Alt.
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 20 sec
Rest: 30 sec
Bike
Work: 20 sec
Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Четверг, 20 Июля
Focus: Max Strength
Focus: Pull Ups
Focus: Pull Ups
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Pull Ups - L
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
2 Push Ups (weighted)
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
Rest: 3:00
1 Pull Ups - L
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
5-10 kg | 8 reps
2 Push Ups (weighted)
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
Rest: 3:00
4 Rounds
Standed - 1 Leg - Ball Throw
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Standed - 1 Leg - Ball Throw
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 Sleds - Pull Ups - 1 Arm
40 kg | 1 line
45 kg | 1 line
50 kg | 1 line
2 Goblet Deep Squat - 1 KB (3-3)
24 kg | 12 Reps
24 kg | 12 Reps
24 kg | 12 Reps
3 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups - 1 Arm
40 kg | 1 line
45 kg | 1 line
50 kg | 1 line
2 Goblet Deep Squat - 1 KB (3-3)
24 kg | 12 Reps
24 kg | 12 Reps
24 kg | 12 Reps
3 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 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, 18 Июля
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Trapbar - Deadlift
120 kg | 5 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 4 reps
140 kg | 4 reps
2 Power Clean - BB
30 kg | 3 reps
35 kg | 3 reps
40 kg | 3 reps
45 kg | 3 reps
50 kg | 3 reps
Rest: 3:00
1 Trapbar - Deadlift
120 kg | 5 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 4 reps
140 kg | 4 reps
2 Power Clean - BB
30 kg | 3 reps
35 kg | 3 reps
40 kg | 3 reps
45 kg | 3 reps
50 kg | 3 reps
Rest: 3:00
4 Rounds
Deadbug - with Rotation Plate
6 kg | 3 reps ea
6 kg | 3 reps ea
6 kg | 3 reps ea
Deadbug - with Rotation Plate
6 kg | 3 reps ea
6 kg | 3 reps ea
6 kg | 3 reps ea
3 Rounds
1 Sleds - March
120 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
3 Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
1 Sleds - March
120 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
3 Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Вторник, 13 Июля
Focus: French Contrast
Focus: Upper Body - Push
Focus: Upper 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.
5 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Landmine - Split Position - Push Press - 1 Arm
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
2 Skier (~10 kkal)
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Landmine - Split Position - Push Press - 1 Arm
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
BB+15 kg | 4 reps
2 Skier (~10 kkal)
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Narrow Push Ups
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Narrow Push Ups
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt./ Run
Work: 15 sec /15 sec
Rest: 30 sec
Rope Slam - Alt./ Run
Work: 15 sec /15 sec
Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Вторник, 11 Июля
Focus: Max Strength
Focus: Lower Body - Push
Focus: 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
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
6 Rounds
1 Back Squat - BB
85 kg | 8 reps
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - 2 DB
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
Rest: 2:30
1 Back Squat - BB
85 kg | 8 reps
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - 2 DB
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
17.5 kg | 5 reps ea
Rest: 2:30
4 Rounds
1 Sleds - March
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
3 Biceps Curl - 2 DB - Alt.
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
After each round:
Rest: 45 secs
1 Sleds - March
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
125 kg | 2 lines
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
3 Biceps Curl - 2 DB - Alt.
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
15kg ea | 20 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 20 sec
Rest: 30 sec
Bike
Work: 20 sec
Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
4.1
Тренировка 4 | Вторник, 4 Июля
Focus: French Contrast
Focus: Upper Body
Focus: Upper Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Row From flour - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
87 kg | 6 reps
2 Split Position - Slam Ball
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
3 Concept - Skier (Max Tempo)
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
Rest: 2:30
1 Row From flour - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
87 kg | 6 reps
2 Split Position - Slam Ball
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
10 kg | 5 reps ea
3 Concept - Skier (Max Tempo)
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
Rest: 2:30
3 Rounds
1 Landmine - Cross Lunge
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
3 Supine - French Press - BB
30 kg | 14 reps
30 kg | 14 reps
30 kg | 14 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
3 Supine - French Press - BB
30 kg | 14 reps
30 kg | 14 reps
30 kg | 14 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt./ Run
Work: 15 sec / 15 sec
Rest: 30 sec
Rope Slam - Alt./ Run
Work: 15 sec / 15 sec
Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Четверг, 29 Июня
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
120 kg | 8 reps
125 kg | 8 reps
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
2 Landmine - Push Press - 1 Arm
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
Rest: 2:30
1 Trapbar - Deadlift
120 kg | 8 reps
125 kg | 8 reps
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
145 kg | 6 reps
2 Landmine - Push Press - 1 Arm
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
Rest: 2:30
3 Rounds
1 Sleds - March
120 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
3 Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
1 Sleds - March
120 kg | 2 lines
125 kg | 2 lines
130 kg | 2 lines
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
3 Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 15 sec / Rest: 30 sec
Bike
Work: 15 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Вторник, 27 Июня
Focus: French Contrast
Focus: Upper Body
Focus: Upper Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Lateral - Base Position - Overhed Ball Throw
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Lateral - Base Position - Overhed Ball Throw
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Bar - Push Ups
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Bar - Push Ups
15 kg | 8 Reps
15 kg | 8 Reps
15 kg | 8 Reps
15 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 1 | Суббота, 24 июня
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Landmine - Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Landmine - Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
40 kg | 12 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
4 Rounds
Dead Bug with Contr. Press
8 reps ea
Dead Bug with Contr. Press
8 reps ea
3 Rounds
1 FWD Lunge - 2 DB
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
2 TRX - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 DB
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
2 TRX - Inverted Row
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
4
Тренировка 10 | Суббота, 3 Июня
Focus: French Contrast
Focus: Upper Body
Focus: Upper Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Row From flour - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
87 kg | 6 reps
2 Split-Position - Push - Bar
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
3 Concept - Skier (Max Tempo)
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
Rest: 2:30
1 Row From flour - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
87 kg | 6 reps
2 Split-Position - Push - Bar
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
BB + 10 kg | 5 reps ea
3 Concept - Skier (Max Tempo)
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
Rest: 2:30
3 Rounds
1 Landmine - Cross Lunge
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
3 Supine - French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
3 Supine - French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 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 9 | Вторник, 30 Мая
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
125 kg | 8 reps
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
146 kg | 6 reps
2 Landmine - Push Press - 1 Arm
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
Rest: 2:30
1 Trapbar - Deadlift
125 kg | 8 reps
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
146 kg | 6 reps
2 Landmine - Push Press - 1 Arm
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
Rest: 2:30
4 Rounds
Deadbug with Arm Press (Contr)
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
Deadbug with Arm Press (Contr)
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
3 Rounds
1 RDL - 1 Leg with Row
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 8 | Суббота, 27 Мая
Focus: French Contrast
Focus: Upper Body
Focus: Upper Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Lateral - Base Position - Overhed Ball Throw
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
82 kg | 6 reps
2 Lateral - Base Position - Overhed Ball Throw
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
Palloff Press - Propulsive
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Palloff Press - Propulsive
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Bar - Push Ups
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Bar - Push Ups
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 7 | Четверг, 25 Мая
Focus: Unloaded
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.
5 Rounds
Pull Ups with Band
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 Plyo Push Ups with Stabilization
6 reps
6 reps
6 reps
6 reps
6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with Band
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 Plyo Push Ups with Stabilization
6 reps
6 reps
6 reps
6 reps
6 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Standed - High to Low
20 kg ea | 8 ea
Standed - High to Low
20 kg ea | 8 ea
3 Rounds
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Inclined - Scapular Extension - 2 DB
5 kg ea| 12 reps
5 kg ea| 12 reps
5 kg ea| 12 reps
3 Biceps - 2 DB - Alt.
15-17.5 kg ea| 20 reps
15-17.5 kg ea| 20 reps
15-17.5 kg ea| 20 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Inclined - Scapular Extension - 2 DB
5 kg ea| 12 reps
5 kg ea| 12 reps
5 kg ea| 12 reps
3 Biceps - 2 DB - Alt.
15-17.5 kg ea| 20 reps
15-17.5 kg ea| 20 reps
15-17.5 kg ea| 20 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6 | Вторник, 23 Мая
Focus: French Contrast
Focus: Lower Body
Focus: Lower Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Back Squat - BB
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - Very High
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
3 Sleds Push Ups (Very Fast)
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
Rest: 2:30
1 Back Squat - BB
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - Very High
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
3 Sleds Push Ups (Very Fast)
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
Rest: 2:30
4 Rounds
1 TRX - Inverted Row
15 kg ea| 10 reps
15 kg ea| 10 reps
15 kg ea| 10 reps
15 kg ea| 10 reps
2 Shoulder Extension - 2 DB
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
1 TRX - Inverted Row
15 kg ea| 10 reps
15 kg ea| 10 reps
15 kg ea| 10 reps
15 kg ea| 10 reps
2 Shoulder Extension - 2 DB
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Суббота, 20 Мая
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
125 kg | 8 reps
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
146 kg | 6 reps
130x3+x3+x2, 135x3+x3, 140x5, 146x1
2 Landmine - Push Press - 1 Arm
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
Rest: 2:30
1 Trapbar - Deadlift
125 kg | 8 reps
130 kg | 8 reps
135 kg | 6 reps
140 kg | 6 reps
146 kg | 6 reps
130x3+x3+x2, 135x3+x3, 140x5, 146x1
2 Landmine - Push Press - 1 Arm
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
BB + 15 kg | 5 reps ea
Rest: 2:30
4 Rounds
Deadbug with Arm Press (Contr)
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
Deadbug with Arm Press (Contr)
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
3 Rounds
1 RDL - 1 Leg with Row
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 12 Reps ea
15 kg | 12 Reps ea
15 kg | 12 Reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Четверг, 18 Мая
Focus: French Contrast
Focus: Upper Body
Focus: Upper Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Row From flour - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
2 Thrusters - 2 DB
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
3 Concept - Skier
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
Rest: 2:30
1 Row From flour - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
2 Thrusters - 2 DB
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
3 Concept - Skier
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
10 resistance | :15 sec
Rest: 2:30
3 Rounds
1 Lateral Squat with Slide
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 45 secs
1 Lateral Squat with Slide
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
20 kg ea| 8 reps ea
2 Push Ups
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Вторник, 16 Мая
Focus: French Contrast
Focus: Lower Body
Focus: Lower Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Back Squat - BB
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - Very High
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
3 Sleds Push Ups (Very Fast)
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
Rest: 2:30
1 Back Squat - BB
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Split Squat Jump - Very High
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
3 Sleds Push Ups (Very Fast)
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
S + 45 kg | 2 lines
Rest: 2:30
4 Rounds
1 TRX - Inverted Row
15 kg ea| 10 reps
15 kg ea| 10 reps
15 kg ea| 10 reps
2 Shoulder Extension - 2 DB
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
1 TRX - Inverted Row
15 kg ea| 10 reps
15 kg ea| 10 reps
15 kg ea| 10 reps
2 Shoulder Extension - 2 DB
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 90 sec
Bike
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Суббота, 13 Мая
Focus: French Contrast
Focus: Upper Body
Focus: Upper Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
2 Plyo Push Ups
5 reps
5 reps
5 reps
5 reps
5 reps
3 Lateral - Base Position - Overhed Ball Throw
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
2 Plyo Push Ups
5 reps
5 reps
5 reps
5 reps
5 reps
3 Lateral - Base Position - Overhed Ball Throw
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
5 kg ea | 5 reps ea
Rest: 2:30
3 Rounds
Palloff Press - Propulsive
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
Palloff Press - Propulsive
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Bar - Push Ups
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Bar - Push Ups
10 kg | 10 Reps
10 kg | 10 Reps
10 kg | 10 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Четверг, 11 Мая
Focus: Foundation
Total Body Strength
Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Drop Jump with Plate
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
70 kg | 12 reps
70 kg | 12 reps
2 Butterfly - 2 DB
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
15 kg ea | 12 reps
15 kg ea | 12 reps
15 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
70 kg | 12 reps
70 kg | 12 reps
2 Butterfly - 2 DB
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
12,5 kg ea | 12 reps
15 kg ea | 12 reps
15 kg ea | 12 reps
15 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 FWD Lunge - 2 DB
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
2 TRX - Inverted Row
10 kg | 10 Reps
10 kg | 10Reps
10 kg | 10Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 DB
20 kg ea| 24 steps
20 kg ea| 24 steps
20 kg ea| 24 steps
2 TRX - Inverted Row
10 kg | 10 Reps
10 kg | 10Reps
10 kg | 10Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
3
Тренировка 5 | Вторник, 25 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
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
6 Rounds
1 Split Squat - BB
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
2 Keiser - Bent Knee - Pull Over
20 kg | 12 reps
20 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Split Squat - BB
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 6 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
2 Keiser - Bent Knee - Pull Over
20 kg | 12 reps
20 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
30 kg ea| 10 reps
30 kg ea| 10 reps
30 kg ea| 10 reps
2 Push Ups
15 kg | 20Reps
15 kg | 20Reps
15 kg | 20Reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
30 kg ea| 10 reps
30 kg ea| 10 reps
30 kg ea| 10 reps
2 Push Ups
15 kg | 20Reps
15 kg | 20Reps
15 kg | 20Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Суббота, 22 Апреля
Focus: Movements Skill - Acceleration
Lower Body Push
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
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.
Wall Drills
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
5 Rounds
Sleds Push
S + 100 kg | 2 lines
After each round:
Rest: 1:30
5 Rounds
Sleds Bounding
S + 50 kg | 2 lines
After each round:
Rest: 1:30
Sleds Push
S + 100 kg | 2 lines
After each round:
Rest: 1:30
5 Rounds
Sleds Bounding
S + 50 kg | 2 lines
After each round:
Rest: 1:30
4 Rounds
1 Seated - Shoulder Press - 2 DB
20 kg ea| 8 reps
20 kg ea| 8 reps
20 kg ea| 8 reps
20 kg ea| 8 reps
2 Inverted - Low Row
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Seated - Shoulder Press - 2 DB
20 kg ea| 8 reps
20 kg ea| 8 reps
20 kg ea| 8 reps
20 kg ea| 8 reps
2 Inverted - Low Row
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
3 Rounds
1 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 French Press - BB
30 kg | 12 reps
30 kg | 12 reps
30 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, 18 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
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.
Wall Drills
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
74 kg | 6 reps
77 kg | 6 reps
80 kg | 6 reps
83 kg | 6 reps
Chest press 80x5, 83x4;
2 Hip Hinge with Rotation to Ball Throw
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 8 reps
74 kg | 6 reps
77 kg | 6 reps
80 kg | 6 reps
83 kg | 6 reps
Chest press 80x5, 83x4;
2 Hip Hinge with Rotation to Ball Throw
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
5 kg cm | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
1 Landmine - RDL - 1 Leg
40 kg ea| 8 reps ea
40 kg ea| 8 reps ea
40 kg ea| 8 reps ea
2 Push Ups
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
push ups 20, 15, 10;
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
40 kg ea| 8 reps ea
40 kg ea| 8 reps ea
40 kg ea| 8 reps ea
2 Push Ups
10 kg | 20 reps
10 kg | 20 reps
10 kg | 20 reps
push ups 20, 15, 10;
After each round:
Rest: 45 secs
3 Rounds
1 Pull Ups
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
pull ups 5, 4, 3
After each round:
Rest: 45 secs
1 Pull Ups
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
pull ups 5, 4, 3
After each round:
Rest: 45 secs
10 Rounds
Treadmil
Work: 15 sec / Rest: 90 sec
Treadmil
Work: 15 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Четверг, 13 Апреля
Focus: Max Strength
Lower Body Push - TB - DL
Lower Body Push - TB - 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
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.
Wall Drills
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
6 Rounds
1 TrapBar - Split Position - Deadlift
110 kg | 8 reps ea
120 kg | 8 reps ea
125 kg | 6 reps ea
125 kg | 6 reps ea
128 kg | 6 reps ea
128 kg | 6 reps ea
2 NCM Vertical Jump
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 TrapBar - Split Position - Deadlift
110 kg | 8 reps ea
120 kg | 8 reps ea
125 kg | 6 reps ea
125 kg | 6 reps ea
128 kg | 6 reps ea
128 kg | 6 reps ea
2 NCM Vertical Jump
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
40 kg ea| 10 reps
40 kg ea| 10 reps
40 kg ea| 10 reps
2 Bench (45 degrees) - Shoulder Press - 2 DB - Alt.
20 kg ea| 16 reps ea
20 kg ea| 16 reps ea
20 kg ea| 16 reps ea
After each round:
Rest: 45 secs
1 Landmine - Front Squat
40 kg ea| 10 reps
40 kg ea| 10 reps
40 kg ea| 10 reps
2 Bench (45 degrees) - Shoulder Press - 2 DB - Alt.
20 kg ea| 16 reps ea
20 kg ea| 16 reps ea
20 kg ea| 16 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Bar - Triceps Press
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
Rest: 45 secs
1 Bar - Triceps Press
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Treadmil
Work: 15 sec / Rest: 90 sec
Treadmil
Work: 15 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Суббота, 8 Апреля
Focus: Movements Skill - Acceleration
Lower Body Push
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
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.
Wall Drills
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
2 Rounds
2*20 sec | Wall Drill - Hold
2 Rounds
2*20 sec ea | Wall Drill - Hold - 1 Leg
2 Rounds
2*20 sec ea | Wall Drill - Hip Hinge - 1 Leg
After each round:
Rest: 2:00
2 Rounds
Sleds March
S + 30 kg | 2 lines
3 Rounds
Sleds Bounding
S + 30 kg | 2 lines
After each round:
Rest: 2:00
Sleds March
S + 30 kg | 2 lines
3 Rounds
Sleds Bounding
S + 30 kg | 2 lines
After each round:
Rest: 2:00
4 Rounds
1 NCM Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
4 Rounds
2 CM - Jump to the Box
45 cm | 5 reps
50 cm | 5 reps
60 cm | 5 reps
70 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: 2:30
1 NCM Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
4 Rounds
2 CM - Jump to the Box
45 cm | 5 reps
50 cm | 5 reps
60 cm | 5 reps
70 cm | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: 2:30
3 Rounds
3 ea| Half-Kneeling - Low to High
3 ea| Half-Kneeling - Low to High
4 Rounds
1 Split Squat - Banded
75 kg ea| 5 reps ea
80 kg ea| 5 reps ea
85 kg ea| 5 reps ea
85 kg ea| 5 reps ea
2 CM - Squat Jump - Continuous
5 reps
5 reps
5 reps
5 reps
After each round:
Rest: 45 secs
1 Split Squat - Banded
75 kg ea| 5 reps ea
80 kg ea| 5 reps ea
85 kg ea| 5 reps ea
85 kg ea| 5 reps ea
2 CM - Squat Jump - Continuous
5 reps
5 reps
5 reps
5 reps
After each round:
Rest: 45 secs
3 Rounds
1 Landmine- Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
1 Plyo Push Ups
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
After each round:
Rest: 45 secs
1 Landmine- Half-Kneeling - Shoulder Press - 1 Arm
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
1 Plyo Push Ups
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
After each round:
Rest: 45 secs
6 Rounds
Treadmill - Sprint
Work: 20 sec (~1200 - 1300 Watts)
Rest: 120 sec
Treadmill - Sprint
Work: 20 sec (~1200 - 1300 Watts)
Rest: 120 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
2
Тренировка 14 | Вторник, 28 Марта
Focus: Test
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
5 Rounds
1 Bench - Row
65 kg | 7 reps
70 kg | 6 reps
74 kg | 5 reps
78 kg | 5 reps
82 kg | 4 reps>
After each round:
Rest: 3:30
1 Bench - Row
65 kg | 7 reps
70 kg | 6 reps
74 kg | 5 reps
78 kg | 5 reps
82 kg | 4 reps>
After each round:
Rest: 3:30
5 Rounds
1 Pull Ups
no weigth | 8 reps
no weigth | 8 reps
no weigth | 8 reps
no weigth | 8 reps
no weigth | 8 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 2:30
1 Pull Ups
no weigth | 8 reps
no weigth | 8 reps
no weigth | 8 reps
no weigth | 8 reps
no weigth | 8 reps
2 Shoulder Extension - 2 DB
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 2:30
Assult Treadmill
Work: 20 sec (Max Tempo)
Rest: 120 sec (walk near by treadmill)
Work: 20 sec (Max Tempo)
Rest: 120 sec (walk near by treadmill)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 13 | Суббота, 25 Марта
Focus: Test
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
115 kg | 8 reps
125 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
145 kg | 5 reps
148 kg | 6 reps>
After each round:
Rest: 3:30
1 TrapBar - Deadlift
115 kg | 8 reps
125 kg | 6 reps
135 kg | 6 reps
140 kg | 5 reps
145 kg | 5 reps
148 kg | 6 reps>
After each round:
Rest: 3:30
6 Rounds
1 Chest Press - BB
70 kg | 8 reps
75 kg | 7 reps
80 kg | 6 reps
84 kg | 5 reps
88 kg | 5 reps
92 kg | 4 reps>
After each round:
Rest: 3:30
1 Chest Press - BB
70 kg | 8 reps
75 kg | 7 reps
80 kg | 6 reps
84 kg | 5 reps
88 kg | 5 reps
92 kg | 4 reps>
After each round:
Rest: 3:30
6 Rounds
1 Back Squat - BB
90 kg | 7 reps
95 kg | 7 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
115 kg | 4 reps>
After each round:
Rest: 3:30
1 Back Squat - BB
90 kg | 7 reps
95 kg | 7 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
115 kg | 4 reps>
After each round:
Rest: 3:30
5 Rounds
1 Bench - Row
65 kg | 7 reps
70 kg | 6 reps
74 kg | 5 reps
78 kg | 5 reps
82 kg | 4 reps>
After each round:
Rest: 3:30
1 Bench - Row
65 kg | 7 reps
70 kg | 6 reps
74 kg | 5 reps
78 kg | 5 reps
82 kg | 4 reps>
After each round:
Rest: 3:30
Assult Treadmill
Work: 20 sec (Max Tempo)
Rest: 120 sec (walk near by treadmill)
Work: 20 sec (Max Tempo)
Rest: 120 sec (walk near by treadmill)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 12 | Вторник, 21 Марта
Focus: Unloaded
Lower Body Push - Squat
Lower Body Push - Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling 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 Deed Back Squat - BB
80 kg | 10 reps
80 kg | 10 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
90 kg | 8 reps 7 reps
2 Shoulder Extension - 2 DB
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: 2:30
1 Deed Back Squat - BB
80 kg | 10 reps
80 kg | 10 reps
85 kg | 8 reps
85 kg | 8 reps
85 kg | 8 reps
90 kg | 8 reps 7 reps
2 Shoulder Extension - 2 DB
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
9-10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: 2:30
4 Rounds
8 reps | Tall-Kneeling - Wheel Reach
8 reps | Tall-Kneeling - Wheel Reach
3 Rounds
1 Lateral Squat - KB
24 kg | 10 reps ea
24 kg | 10 reps ea 20 kg | 10 reps ea
24 kg | 10 reps ea 20 kg | 10 reps ea
2 TRX - Inverted Row
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
After each round:
Rest: 45 secs
1 Lateral Squat - KB
24 kg | 10 reps ea
24 kg | 10 reps ea 20 kg | 10 reps ea
24 kg | 10 reps ea 20 kg | 10 reps ea
2 TRX - Inverted Row
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
After each round:
Rest: 45 secs
3 Rounds
1 Biceps - BB
BB + 20kg | 8 reps 6 reps
BB + 20kg | 8 reps 4 reps
BB + 20kg | 8 reps 4 reps
After each round:
Rest: 45 secs
1 Biceps - BB
BB + 20kg | 8 reps 6 reps
BB + 20kg | 8 reps 4 reps
BB + 20kg | 8 reps 4 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 20 sec (max tempo)
Rest: 60 sec
Bike
Work: 20 sec (max tempo)
Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 11 | Суббота, 18 Марта
Focus: Unloaded
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
Power Snatch - 2DB
15 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Power Snatch - 2DB
15 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Chest Press - BB
55 kg | 10 reps
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
65 kg | 8 reps
65 kg | 8 reps
2 Inclined - Scapular Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
55 kg | 10 reps
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
65 kg | 8 reps
65 kg | 8 reps
2 Inclined - Scapular Extension - 2 DB
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
6 kg ea | 12 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
6 ea| Pillar - Rolling
6 ea| Pillar - Rolling
3 Rounds
1 Front Squat - BB
50 kg ea| 8 reps ea
50 kg ea| 8 reps ea
50 kg ea| 8 reps ea
2 Split Position - Over Row - 1 Arm
20 kg ea| 12 reps ea
20 kg ea| 12 reps ea
20 kg ea| 12 reps ea
After each round:
Rest: 45 secs
1 Front Squat - BB
50 kg ea| 8 reps ea
50 kg ea| 8 reps ea
50 kg ea| 8 reps ea
2 Split Position - Over Row - 1 Arm
20 kg ea| 12 reps ea
20 kg ea| 12 reps ea
20 kg ea| 12 reps ea
After each round:
Rest: 45 secs
10 Rounds
Rope Slam Alt + Run
Work: 15 sec (Max tempo)/:5 sec/ 15 sec (5-6 lines)/ Rest: 30 sec
Rope Slam Alt + Run
Work: 15 sec (Max tempo)/:5 sec/ 15 sec (5-6 lines)/ Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 10 | Вторник, 14 Марта
Focus: Hypertrophy
Lower Body Push - TB - DL
Lower Body Push - TB - 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.
6 Rounds
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps
125 kg | 8 reps
128 kg | 8 reps
128 kg | 8 reps
2 Split Squat Jump - 2 DB
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps
125 kg | 8 reps
128 kg | 8 reps
128 kg | 8 reps
2 Split Squat Jump - 2 DB
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
3 ea| DeadBug to Rotation with Plate@5 kg
3 ea| DeadBug to Rotation with Plate@5 kg
3 Rounds
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
15 kg ea| 15 reps
15 kg ea| 15 reps
15 kg ea| 15 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
35 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
15 kg ea| 15 reps
15 kg ea| 15 reps
15 kg ea| 15 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Push back
S + 65 kg| 2 lines 67 reps
S + 65 kg| 2 lines 87 reps
S + 65 kg| 2 lines 87 reps
After each round:
Rest: 45 secs
1 Sleds Push back
S + 65 kg| 2 lines 67 reps
S + 65 kg| 2 lines 87 reps
S + 65 kg| 2 lines 87 reps
After each round:
Rest: 45 secs
10 Rounds
Row
Work: 60 sec(`35 kkal)/ Rest: 60 sec
Row
Work: 60 sec(`35 kkal)/ Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 9 | Cуббота, 11 Марта
Focus: Max Strength
Upper Body - Pull
Upper Body - Pull
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 (Fast)
BB+10 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Landmine - Push Press (Fast)
BB+10 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Row From Floor - BB
55 kg | 10 reps
60 kg | 10 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
78 kg | 8 reps 6 reps
2 Skier
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Row From Floor - BB
55 kg | 10 reps
60 kg | 10 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
78 kg | 8 reps 6 reps
2 Skier
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
~5-7 kkal/ :30 Sec
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
1 Sleds Push Ups
110 kg ea | 2 lines
120 kg ea | 2 lines
130 kg ea | 2 lines
2 Push Ups
15 kg | 25 reps 18 reps
15 kg | 25 reps 18 reps
15 kg | 25 reps 15 reps
After each round:
Rest: 45 secs
1 Sleds Push Ups
110 kg ea | 2 lines
120 kg ea | 2 lines
130 kg ea | 2 lines
2 Push Ups
15 kg | 25 reps 18 reps
15 kg | 25 reps 18 reps
15 kg | 25 reps 15 reps
After each round:
Rest: 45 secs
3 Rounds
1 Pull Ups
15 kg| Max 4
15 kg| Max 2
15 kg| Max 1
2 Bicpes Curl - 2 DB - Alt.
15 kg ea| 16 reps (8 ea)
15 kg ea| 16 reps (8 ea)
15 kg ea| 16 reps (8 ea)
After each round:
Rest: 45 secs
1 Pull Ups
15 kg| Max 4
15 kg| Max 2
15 kg| Max 1
2 Bicpes Curl - 2 DB - Alt.
15 kg ea| 16 reps (8 ea)
15 kg ea| 16 reps (8 ea)
15 kg ea| 16 reps (8 ea)
After each round:
Rest: 45 secs
Test
Assult Treadmill
Work: 20 sec (Max Tempo)
Rest: 120 sec (walk near by treadmill)
Assult Treadmill
Work: 20 sec (Max Tempo)
Rest: 120 sec (walk near by treadmill)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 8 | Вторник, 7 Марта
Focus: Functional Hypertrophy
Lower Body Push - Split Squat
Lower Body Push - Split 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
2*:20| Wall Drill - 1 Leg - Static
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
2*:20| Wall Drill - 1 Leg - Static
6 Rounds
1 Split Squat - BB
80 kg | 10 reps ea
85 kg | 8 reps ea
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 6 reps ea
100 kg | 6 reps ea
2 Hurdles - NCM - Vertical Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 2:30
1 Split Squat - BB
80 kg | 10 reps ea
85 kg | 8 reps ea
90 kg | 8 reps ea
95 kg | 8 reps ea
100 kg | 6 reps ea
100 kg | 6 reps ea
2 Hurdles - NCM - Vertical Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
After each round:
3 reps ea| Tall-Kneeling with Lats Stretch
Rest: 2:30
4 Rounds
8 ea| Keiser - Tall - Kneeling - Overhead - 10-15 kg
8 ea| Keiser - Tall - Kneeling - Overhead - 10-15 kg
3 Rounds
1 Hip Thrust - BB
60 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
2 Half - Kneeling - Shoulder Press - 1 DB
15 kg ea| 12 reps ea
15 kg ea| 12 reps ea
15 kg ea| 12 reps ea
After each round:
Rest: 45 secs
1 Hip Thrust - BB
60 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
2 Half - Kneeling - Shoulder Press - 1 DB
15 kg ea| 12 reps ea
15 kg ea| 12 reps ea
15 kg ea| 12 reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Landmine - Front Squat
BB + 35 kg| 12 reps
BB + 35 kg| 12 reps
BB + 40 kg| 12 reps
2 Split Position - Over Row - 1 DB
20 kg| 12 reps ea
20 kg| 12 reps ea
20 kg| 12 reps ea
After each round:
Rest: 45 secs
1 Landmine - Front Squat
BB + 35 kg| 12 reps
BB + 35 kg| 12 reps
BB + 40 kg| 12 reps
2 Split Position - Over Row - 1 DB
20 kg| 12 reps ea
20 kg| 12 reps ea
20 kg| 12 reps ea
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 7 | Суббота, 4 Марта
Focus: Functional Hypertrophy
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
2*:20| Wall Drill - 1 Leg - Static
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
2*:20| Wall Drill - 1 Leg - Static
4 Rounds
Power Snatch - 2DB
15 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Power Snatch - 2DB
15 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Chest Press - BB
60 kg | 10 reps
65 kg | 10 reps
70 kg | 8 reps
70 kg | 8 reps 7 reps
74 kg | 6 reps 5 reps
74 kg | 6 reps 3 reps
2 DeadBall Slam
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
60 kg | 10 reps
65 kg | 10 reps
70 kg | 8 reps
70 kg | 8 reps 7 reps
74 kg | 6 reps 5 reps
74 kg | 6 reps 3 reps
2 DeadBall Slam
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
8 ea| Keiser - HIp Hinge - Low to High (25 kg)
8 ea| Keiser - HIp Hinge - Low to High (25 kg)
3 Rounds
1 BWD Lunge - BB
60 kg ea| 8 reps ea
65 kg ea| 8 reps ea
72 kg ea| 8 reps ea
2 Scapular Extension - 2 DB
5 kg ea| 12 reps
5 kg ea| 12 reps
5 kg ea| 12 reps
After each round:
Rest: 45 secs
1 BWD Lunge - BB
60 kg ea| 8 reps ea
65 kg ea| 8 reps ea
72 kg ea| 8 reps ea
2 Scapular Extension - 2 DB
5 kg ea| 12 reps
5 kg ea| 12 reps
5 kg ea| 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Pull Ups
S + 55 kg| 1 lines S + 80 kg| 1 lines
S + 55 kg| 1 lines S + 80 kg| 1 lines
S + 55 kg| 1 lines S + 80 kg| 1 lines
2 French Press - BB
30 kg| 12-15 Reps
30 kg| 12-15 Reps
30 kg| 12-15 Reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups
S + 55 kg| 1 lines S + 80 kg| 1 lines
S + 55 kg| 1 lines S + 80 kg| 1 lines
S + 55 kg| 1 lines S + 80 kg| 1 lines
2 French Press - BB
30 kg| 12-15 Reps
30 kg| 12-15 Reps
30 kg| 12-15 Reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam Alt + Run
Work: 15 sec (Max tempo)/:5 sec/ 15 sec (5-6 lines)/ Rest: 30 sec
Rope Slam Alt + Run
Work: 15 sec (Max tempo)/:5 sec/ 15 sec (5-6 lines)/ Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
1
Тренировка 6 | Вторник, 28 Февраля
Focus: Hypertrophy
Lower Body Push - TB - DL
Lower Body Push - TB - 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
2*:20| Wall Drill - Static
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
2*:20| Wall Drill - Static
5 Rounds
Thrusters - 2DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps
125 kg | 8 reps
128 kg | 8 reps
128 kg | 8 reps
2 Split Squat Jump - 2 DB
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps
125 kg | 8 reps
128 kg | 8 reps
128 kg | 8 reps
2 Split Squat Jump - 2 DB
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
3 ea| DeadBug to Rotation with Plate@5 kg
3 ea| DeadBug to Rotation with Plate@5 kg
3 Rounds
1 Landmine - RDL - 1 Leg (50%)
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
15 kg ea| 15 reps
15 kg ea| 15 reps
15 kg ea| 15 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg (50%)
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
30 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
15 kg ea| 15 reps
15 kg ea| 15 reps
15 kg ea| 15 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Push back
S + 50 kg| 2 lines
S + 50 kg| 2 lines
S + 50 kg| 2 lines
After each round:
Rest: 45 secs
1 Sleds Push back
S + 50 kg| 2 lines
S + 50 kg| 2 lines
S + 50 kg| 2 lines
After each round:
Rest: 45 secs
10 Rounds
Row
Work: 60 sec(`35 kkal)/ Rest: 60 sec
Row
Work: 60 sec(`35 kkal)/ Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Вторник, 21 Февраля
Focus: Max Strength
Upper Body - Pull
Upper Body - Pull
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
2*:20| Wall Drill - Static
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
2*:20| Wall Drill - Static
4 Rounds
Thrusters - 2DB
15 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
15 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Row From Floor - BB
50 kg | 10 reps
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
2 Skier
:30 Sec
:30 Sec
:30 Sec
:30 Sec
:30 Sec
:30 Sec
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Row From Floor - BB
50 kg | 10 reps
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
2 Skier
:30 Sec
:30 Sec
:30 Sec
:30 Sec
:30 Sec
:30 Sec
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
8 reps| High to Low (15-20 kg)
8 reps| High to Low (15-20 kg)
3 Rounds
1 Bulgarian Split Squat - 2DB
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Push Ups
15 kg | 20 reps
15 kg | 20 reps
15 kg | 20 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2DB
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Push Ups
15 kg | 20 reps
15 kg | 20 reps
15 kg | 20 reps
After each round:
Rest: 45 secs
3 Rounds
1 Hip Thrust - BB
60 kg| 10-12 reps
60 kg| 10-12 reps
60 kg| 10-12 reps
2 Sleds Pull Ups
60 kg| 1 line
60 kg| 1 line
60 kg| 1 line
After each round:
Rest: 45 secs
1 Hip Thrust - BB
60 kg| 10-12 reps
60 kg| 10-12 reps
60 kg| 10-12 reps
2 Sleds Pull Ups
60 kg| 1 line
60 kg| 1 line
60 kg| 1 line
After each round:
Rest: 45 secs
10 Rounds
Thrusters - 2 DB@12.5 kg
Work: 20 sec/ Rest: 40 sec
Thrusters - 2 DB@12.5 kg
Work: 20 sec/ Rest: 40 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Суббота, 18 Февраля
Focus: Max Strength
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
2*:20| Wall Drill - Static
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
2*:20| Wall Drill - Static
4 Rounds
Thrusters - 2DB
15 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
15 kg ea | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Squat - BB
74 kg | 10 reps
77 kg | 10 reps
87 kg | 8 reps
87 kg | 8 reps
92 kg | 8 reps
92 kg | 8 reps
2 Sqaut to the Box - NCM
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Squat - BB
74 kg | 10 reps
77 kg | 10 reps
87 kg | 8 reps
87 kg | 8 reps
92 kg | 8 reps
92 kg | 8 reps
2 Sqaut to the Box - NCM
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
45/50 cm | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
8 reps| Body Saw (slides) with Plate@10 kg
8 reps| Body Saw (slides) with Plate@10 kg
3 Rounds
1 Landmine - BWD Lunge to Press
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
2 TRX - Inverted Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge to Press
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
2 TRX - Inverted Row
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Biceps - BB
35 kg| Max
35 kg| Max
35 kg| Max
After each round:
Rest: 45 secs
1 Biceps - BB
35 kg| Max
35 kg| Max
35 kg| Max
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 15 sec (Max tempo)/ Rest: 60 sec
Bike
Work: 15 sec (Max tempo)/ Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Вторник, 14 Февраля
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
2*:20| Wall Drill - Static
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
2*:20| Wall Drill - Static
4 Rounds
Power Snatch - 2DB
15 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Power Snatch - 2DB
15 kg | 5 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Chest Press - BB
60 kg | 10 reps
65 kg | 10 reps
70 kg | 8 reps
70 kg | 8 reps
72 kg | 8 reps 6 reps
74 kg | 8 reps 4 reps
2 DeadBall Slam
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press - BB
60 kg | 10 reps
65 kg | 10 reps
70 kg | 8 reps
70 kg | 8 reps
72 kg | 8 reps 6 reps
74 kg | 8 reps 4 reps
2 DeadBall Slam
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
20 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
8 ea| Keiser - HIp Hinge - Low to High (10-15-20 kg) - 25 kg
8 ea| Keiser - HIp Hinge - Low to High (10-15-20 kg) - 25 kg
3 Rounds
1 BWD Lunge - BB
60 kg ea| 8 reps
65 kg ea| 8 reps
70 kg ea| 8 reps
2 Scapular Extension - 2 DB
5 kg ea| 12 reps
5 kg ea| 12 reps
5 kg ea| 12 reps
After each round:
Rest: 45 secs
1 BWD Lunge - BB
60 kg ea| 8 reps
65 kg ea| 8 reps
70 kg ea| 8 reps
2 Scapular Extension - 2 DB
5 kg ea| 12 reps
5 kg ea| 12 reps
5 kg ea| 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Pull Ups
S + 55 kg| 1 lines
S + 55 kg| 1 lines
S + 55 kg| 1 lines
2 French Press - BB
30 kg| 12-15 Reps
30 kg| 12-15 Reps
30 kg| 12-15 Reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups
S + 55 kg| 1 lines
S + 55 kg| 1 lines
S + 55 kg| 1 lines
2 French Press - BB
30 kg| 12-15 Reps
30 kg| 12-15 Reps
30 kg| 12-15 Reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam Alt + Run
Work: 15 sec (Max tempo)/:5 sec/ 15 sec (5-6 lines)/ Rest: 30 sec
Rope Slam Alt + Run
Work: 15 sec (Max tempo)/:5 sec/ 15 sec (5-6 lines)/ Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Вторник, 7 Февраля
Focus: Max Strength
Lower Body Push - TB - DL
Lower Body Push - TB - 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
2*:20| Wall Drill - Static
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
2*:20| Wall Drill - Static
5 Rounds
Thrusters - 2DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps 7 reps
125 kg | 8 reps
128 kg | 8 reps 5 reps
128 kg | 8 reps 7 reps
2 Split Squat Jump - 2 DB
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
1 TrapBar - Deadlift
110 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps 7 reps
125 kg | 8 reps
128 kg | 8 reps 5 reps
128 kg | 8 reps 7 reps
2 Split Squat Jump - 2 DB
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
20 kg ea | 6 reps ea
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: 2:30
3 Rounds
3 ea| DeadBug to Rotation with Plate@5 kg
3 ea| DeadBug to Rotation with Plate@5 kg
3 Rounds
1 RDL - 1 Leg with 2DB (50%)
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
15 kg ea| 15 reps
15 kg ea| 15 reps
15 kg ea| 15 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with 2DB (50%)
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
24 kg ea| 8 reps ea
2 Seated - Shoulder Press - 2 DB
15 kg ea| 15 reps
15 kg ea| 15 reps
15 kg ea| 15 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Push back
S + 50 kg| 2 lines
S + 50 kg| 2 lines
S + 50 kg| 2 lines
After each round:
Rest: 45 secs
1 Sleds Push back
S + 50 kg| 2 lines
S + 50 kg| 2 lines
S + 50 kg| 2 lines
After each round:
Rest: 45 secs
10 Rounds
Row
Work: 60 sec(`35 kkal)/ Rest: 60 sec
Row
Work: 60 sec(`35 kkal)/ Rest: 60 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Суббота, 4 Февраля
Focus: Hypertrophy
Upper Body Pull - Pull Ups
Lower Body Push
Upper Body Pull - Pull Ups
Lower Body Push
Preparation
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 ea| Z-Position - Glutei Stretch
5 ea| Supine - Dynamic Bent Knee Hamstring Stretch
5 reps ea| Glutei Bridge - March - Alt.
5 reps| Handwalk with Push Ups
Core
3 Rounds
10| Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
Thrusters - 2DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Thrusters - 2DB
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
5 Rounds
Pull Ups with plate
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 Push Ups with Plate
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with plate
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
2 Push Ups with Plate
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
10 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
8 ea| V-Ups
8 ea| V-Ups
3 Rounds
1 Front Squat - BB (50%)
60 kg ea| 8 reps
60 kg ea| 8 reps
60 kg ea| 8 reps
2 Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Front Squat - BB (50%)
60 kg ea| 8 reps
60 kg ea| 8 reps
60 kg ea| 8 reps
2 Scapular Extension - 2 DB
6 kg ea| 12 reps
6 kg ea| 12 reps
6 kg ea| 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Pull Ups
S + 50 kg| 1 line
S + 50 kg| 1 line
S + 50 kg| 1 line
2 Inclined - Bench Press - 2 DB - Alt.
20 kg ea| 20
20 kg ea| 20
20 kg ea| 20
After each round:
Rest: 45 secs
1 Sleds Pull Ups
S + 50 kg| 1 line
S + 50 kg| 1 line
S + 50 kg| 1 line
2 Inclined - Bench Press - 2 DB - Alt.
20 kg ea| 20
20 kg ea| 20
20 kg ea| 20
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt.
Work: 30 sec/ Rest: 30 sec
Rope Slam - Alt.
Work: 30 sec/ Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Исходные данные
Health Status
Антропометрия:
Возраст: 31
Рост: 172 см
Вес: 80kg
Ограничения:
Силовые тренировки из-за резкой потери веса.
Возраст: 31
Рост: 172 см
Вес: 80kg
Ограничения:
Силовые тренировки из-за резкой потери веса.
FMS Testing
Зоны развития:
- Мобильность т/б суставов;
- Мобильность грудного отдела;
- Стабилизация лопаток;
- Стабилизация колена;
Strength & Power Testing
Power:
Horizontal Jump: 241 см
Лучший результат: 243 см
Strength:
Deadlift: 148kg - 6 reps
Chest Press: 92kg - 3reps
Squat: 115kg - 5 reps
Row: 80kg - 4 reps
Horizontal Jump: 241 см
Лучший результат: 243 см
Strength:
Deadlift: 148kg - 6 reps
Chest Press: 92kg - 3reps
Squat: 115kg - 5 reps
Row: 80kg - 4 reps
Goals & Targets
Цели:
Работа на рельеф
Задачи цикла:
Работа на рельеф
Задачи цикла:
- Работа на гипертрофию
- Улучшение паттерна колен-доминантных упражнений
Тестирование (Август, 22 vs Октябрь, 22)
- 4%Squat (123,8 kg 1PM)
- 8%Deadlift (170,7 kg 1PM)
- 0%Chest Press (94,2 kg 1PM)
- 0%Row (87,3 kg 1PM)
- 2%Broad Jump (241cm)
Best result - 243 cm - 0%RSA
(Distance: 11237,35;
Max-1883 watts;
Avg- 925watts;)
Тестирование (Октябрь, 22 vs Март, 23)
- 5%Squat (129,4 kg 1PM)
- 1%Deadlift (171,9 kg 1PM)
- 3%Chest Press (97,2 kg 1PM)
- 2%Row (87,3 kg 1PM)
- 2%Broad Jump (241 cm)
Best result - 243 cm - 0%Need check - RSA (Watts)
Тестирование (Март, 23 vs Октябрь, 23)
- 4%Squat (135 kg 1PM)
- 1%Deadlift (174,4 kg 1PM)
- 0%Chest Press (92,62 kg 1PM)
- 2%Row (91,6 kg 1PM)
- 4%CM Jump (53 cm)
- 4%NCM Jump (45,72 cm)
- 2%Broad Jump (247 cm)
- 0%Need check - RSA (Watts)
Техническая поддержка
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