Расписание и программа тренировок
Пакет: 8 group sessions
Срок действия пакета: 3 Декабря - 28 Декабря
Пакет: 8 group sessions
Срок действия пакета: 3 Декабря - 28 Декабря
Тренировка 3 | Вторник, 10 Декабря
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 Deadlift - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
2 Half-kneeling - Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 3:00
1 Deadlift - BB
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
2 Half-kneeling - Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 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 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 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 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 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
Bike
Work 20 sec
Rest: 40 sec
Bike
Work 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 7 Декабря
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
Power Snatch - 1 DB
20 kg| 4 reps ea
20 kg| 4 reps ea
20 kg| 4 reps ea
After each round:
rest: 45 sec
6 Rounds
1 Chest Press - BB
45 kg | 12 reps
45 kg | 12 reps
47 kg | 12 reps
50 kg | 12 reps
52 kg | 12 reps
55 kg | 12 reps
2 Tall-kneeling - Chest Pass (5 kg - фиолетовый мяч)
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
45 kg | 12 reps
45 kg | 12 reps
47 kg | 12 reps
50 kg | 12 reps
52 kg | 12 reps
55 kg | 12 reps
2 Tall-kneeling - Chest Pass (5 kg - фиолетовый мяч)
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
5 kg |5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Standed - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
Standed - Low to High
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
30 - 35 kg | 8 reps ea
4 Rounds
1 RDL - 1 leg with Row - 16 kg
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 leg with Row - 16 kg
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 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, 3 Декабря
Focus: French Contrust
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Back Squat - до лавки
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
Rest: 2:30
1 Back Squat - до лавки
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
2 CM - Squat Jump
5 reps
5 reps
5 reps
5 reps
5 reps
3 Thrusters - 2 DB
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
12,5 kg | 5 reps
Rest: 2:30
4 Rounds
1 Bent Knee - Pull Over
30 kg ea | 12 reps
35 kg ea | 12 reps
40 kg ea | 12 reps
45 kg ea | 12 reps
2 Biceps Curl - 2DB - Alt
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
After each round:
Rest: 45 secs
1 Bent Knee - Pull Over
30 kg ea | 12 reps
35 kg ea | 12 reps
40 kg ea | 12 reps
45 kg ea | 12 reps
2 Biceps Curl - 2DB - Alt
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
20 kg ea | 16 reps
After each round:
Rest: 45 secs
10 Rounds
Split Squat Jump - 2DB@8 kg
Work: 20 sec / Rest: 40 sec
Split Squat Jump - 2DB@8 kg
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
10
Тренировка 5 | Суббота, 23 Ноября
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
8 Rounds
Bench - Row
45 kg | 8 reps
49 kg | 8 reps
52 kg | 8 reps
55 kg | 8 reps
57 kg | 8 reps
60 kg | 8 reps
Plyo Push Ups - Cont
5 reps
5 reps
5 reps
5 reps
5 reps
Skier
20 sec
20 sec
20 sec
20 sec
20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
45 kg | 8 reps
49 kg | 8 reps
52 kg | 8 reps
55 kg | 8 reps
57 kg | 8 reps
60 kg | 8 reps
Plyo Push Ups - Cont
5 reps
5 reps
5 reps
5 reps
5 reps
Skier
20 sec
20 sec
20 sec
20 sec
20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups
8 reps
8 reps
8 reps
2 Biceps - 2 DB
12,5 kg | 8-10 reps
12,5 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
8 reps
8 reps
8 reps
2 Biceps - 2 DB
12,5 kg | 8-10 reps
12,5 kg | 8-10 reps
15 kg | 8-10 reps
15 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 4 | Вторник, 19 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
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
2 Half-kneeling - Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 3:00
1 Trapbar - Deadlift
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
2 Half-kneeling - Vertical Jump
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 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 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 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 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 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
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
Тренировка 3 | Четверг, 14 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
45 kg | 12 reps
45 kg | 12 reps
47 kg | 12 reps
50 kg | 12 reps
52 kg | 12 reps
55 kg | 12 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
45 kg | 12 reps
45 kg | 12 reps
47 kg | 12 reps
50 kg | 12 reps
52 kg | 12 reps
55 kg | 12 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 или RDL - 20 kg к весу
60 kg | 12 reps
70 kg | 12 reps
80 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB или RDL - 20 kg к весу
60 kg | 12 reps
70 kg | 12 reps
80 kg | 12 reps
95 kg | 12 reps
2 French Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 9 Ноября
Focus: Cardio-Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg-40 kg or BB
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg-40 kg or BB
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
12 Rounds or Time limit - 10 mins
1 10 reps - TRX - Inverted Row
2 10 reps - Push ups
Rest: No
Rest after block: 4:00
1 10 reps - TRX - Inverted Row
2 10 reps - Push ups
Rest: No
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 5 Ноября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
8 Rounds
Bench - Row
40 kg | 8 reps
45 kg | 8 reps
48 kg | 8 reps
51 kg | 8 reps
54 kg | 8 reps
55 kg | 8 reps
57 kg | 8 reps
60 kg | 8 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench - Row
40 kg | 8 reps
45 kg | 8 reps
48 kg | 8 reps
51 kg | 8 reps
54 kg | 8 reps
55 kg | 8 reps
57 kg | 8 reps
60 kg | 8 reps
Push Ups
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
12,5 kg | 8-10 reps
12,5 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
1 line
1 line
1 line
2 Biceps - 2 DB
12,5 kg | 8-10 reps
12,5 kg | 8-10 reps
15 kg | 8-10 reps
15 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
7
Тренировка 5 | Вторник, 10 Сентября
Focus: Max Strength
Focus: Squat
Focus: Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
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
6 Rounds
1 Back Squat
90 kg | 8 reps
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
2 Seated - NCM - Vertical Jump from the box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
1 Back Squat
90 kg | 8 reps
95 kg | 8 reps
100 kg | 6 reps
105 kg | 6 reps
110 kg | 5 reps
115 kg | 5 reps
2 Seated - NCM - Vertical Jump from the box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
3 Rounds
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
In block - Standed - Overhead
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
25-30-35 kg | 8 reps ea
4 Rounds
1 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
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
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
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
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Acceleration
Work: 15 sec
Rest: 50 sec
Treadmill - Acceleration
Work: 15 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Суббота, 7 Сентября
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Row from Floor - BB с паузой вверху
40 kg | 8 reps
45 kg | 8 reps
50 kg | 6 reps
53 kg | 6 reps
56 kg | 5 reps
59 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
17.5 kg ea | 16 reps
17.5 kg ea | 16 reps
17.5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Row from Floor - BB с паузой вверху
40 kg | 8 reps
45 kg | 8 reps
50 kg | 6 reps
53 kg | 6 reps
56 kg | 5 reps
59 kg | 5 reps
Deadbug Bench Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
17.5 kg ea | 16 reps
17.5 kg ea | 16 reps
17.5 kg ea | 16 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
1 Pull Ups
6-8 reps
6-8 reps
6-8 reps
6-8 reps
2 Biceps - 2 DB
12.5 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Pull Ups
6-8 reps
6-8 reps
6-8 reps
6-8 reps
2 Biceps - 2 DB
12.5 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
15 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 3 Сентября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
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
90 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
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
12,5 kg | 8 reps ea
Rest: 3:00
1 Trapbar - Deadlift
90 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 Landmine- Shoulder press - 1 Arm
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
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
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
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 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
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 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 8 | 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
15 kg | 4 Reps
15 kg | 4 Reps
15 kg | 4 Reps
After each round:
Rest: :90 sec
1 CM - Squat to Ball Press
15 kg | 4 Reps
15 kg | 4 Reps
15 kg | 4 Reps
After each round:
Rest: :90 sec
5 Rounds
1 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps
130 kg | 8 reps
135 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 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 8 reps
125 kg | 8 reps
130 kg | 8 reps
135 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 Arnold`s Shoulder Press
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 Arnold`s Shoulder Press
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 7| Вторник, 2 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 Bench Row - BB
60 kg | 8 reps
64 kg | 8 reps
68 kg | 6 reps
72 kg | 5 reps
76 kg | 5 reps
80 kg | 5 reps
Half-kneeling to Stand - Ball Throw
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row - BB
60 kg | 8 reps
64 kg | 8 reps
68 kg | 6 reps
72 kg | 5 reps
76 kg | 5 reps
80 kg | 5 reps
Half-kneeling to Stand - Ball Throw
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Landmine - Cross Lunge
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
35 kg | 8 reps ea
2 Sleds - Pull Ups
70 kg | 1 line
75 kg | 1 line
80 kg | 1 line
85 kg | 1 line
3 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
27 kg | 8-10 reps
27 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Landmine - Cross Lunge
25 kg | 8 reps ea
25 kg | 8 reps ea
30 kg | 8 reps ea
35 kg | 8 reps ea
2 Sleds - Pull Ups
70 kg | 1 line
75 kg | 1 line
80 kg | 1 line
85 kg | 1 line
3 Biceps - BB
25 kg | 8-10 reps
25 kg | 8-10 reps
27 kg | 8-10 reps
27 kg | 8-10 reps
After each round:
Rest: 45 secs
12 Rounds
Burpees
Work: 45 sec
Rest: 60 sec
Burpees
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, 29 июня
Focus: Cardio-Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
15 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg-40 kg or BB
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
Work: 30 sec/ 30 sec
Rest: 60 sec
1 Deadlift - 1 KB@35 kg-40 kg or BB
2 Squat Jump from the Box - Alt.
Rest after block: 4:00
12 Rounds or Time limit - 10 mins
1 10 reps - TRX - Inverted Row
2 10 reps - Push ups
Rest: No
Rest after block: 4:00
1 10 reps - TRX - Inverted Row
2 10 reps - Push ups
Rest: No
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Четверг, 27 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.
6 Rounds
1 Chest Press - BB
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 3 reps
86 kg | 3 reps
2 Standed - Ball Throw - DC
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
1 Chest Press - BB
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 3 reps
86 kg | 3 reps
2 Standed - Ball Throw - DC
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
TRX - Roll Out
8 reps
8 reps
8 reps
TRX - Roll Out
8 reps
8 reps
8 reps
4 Rounds
1 Inclined - Row - 1 Arm with Pause
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
2 French Press - BB
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Inclined - Row - 1 Arm with Pause
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
20 kg | 8 reps ea
2 French Press - BB
27 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
27 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 4 | Вторник, 25 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 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
6 Rounds
1 Back Squat
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
2 Seated - NCM - Vertical Jump from the box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
1 Back Squat
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
2 Seated - NCM - Vertical Jump from the box
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
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
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 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
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
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
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
After each round:
Rest: 45 secs
10 Rounds
Treadmill - Acceleration
Work: 15 sec
Rest: 50 sec
Treadmill - Acceleration
Work: 15 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 18 Июня
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Push Ups (Weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Pull Ups (первые без резинки, остальные с резинками)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
Push Ups (Weighted)
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
15 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
3 Rounds
TRX - Body Saw
8 reps
TRX - Body Saw
8 reps
4 Rounds
1 Sleds - Pull Ups
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
85 kg | 1 line
2 Biceps - BB
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
60 kg | 1 line
70 kg | 1 line
80 kg | 1 line
85 kg | 1 line
2 Biceps - BB
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
30 kg | 8-10 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Суббота, 15 Июня
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM - Squat Jump to Landing - 1 Leg
3 reps
3reps
3reps
After each round:
Rest: 45 sec
NCM - Squat Jump to Landing - 1 Leg
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
CM - Split Squat Jump with Stabilization
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: 45 sec
CM - Split Squat Jump with Stabilization
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: 45 sec
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
7 Rounds
1 BB - Deadlift
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
2 Half-kneeling - NCM Vertical Jump to the box
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
Rest: 3:00
1 BB - Deadlift
65 kg | 8 reps
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 6 reps
2 Half-kneeling - NCM Vertical Jump to the box
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
2 reps ea
Rest: 3:00
3 Rounds
(In block) Dead bug - Arms hold & Leg Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
(In block) Dead bug - Arms hold & Leg Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
12 Rounds
Split Position - Rope Slam by Squat
Work 20 sec
Rest: 40 sec
Rest after 8 rounds: 4 mins
10 Rounds
Thrusters - 2 DB@10 kg ea
Work: 20 sec
Rest: 45 rest
Split Position - Rope Slam by Squat
Work 20 sec
Rest: 40 sec
Rest after 8 rounds: 4 mins
10 Rounds
Thrusters - 2 DB@10 kg ea
Work: 20 sec
Rest: 45 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 1 | Вторник, 11 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
7 Rounds
Chest Press - BB
45 kg | 10 reps
50 kg | 8 reps
60 kg | 6 reps
90 kg | 3 reps ( eccentric)
90 kg | 3 reps ( eccentric)
90 kg | 3 reps ( eccentric)
90 kg | 3 reps ( eccentric)
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
45 kg | 10 reps
50 kg | 8 reps
60 kg | 6 reps
90 kg | 3 reps ( eccentric)
90 kg | 3 reps ( eccentric)
90 kg | 3 reps ( eccentric)
90 kg | 3 reps ( eccentric)
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
4 Rounds
1 Landmine- RDL - 1 Leg
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 Swing - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine- RDL - 1 Leg
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 Swing - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 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
5
Тренировка 8 | Четверг, 6 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 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
6 Rounds
1 Back Squat
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
2 Landmine - Front Squat to Press
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 20 kg | 6 reps
BB + 20 kg | 6 reps
Rest: 2:30
1 Back Squat
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 5 reps
120 kg | 5 reps
2 Landmine - Front Squat to Press
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 15 kg | 6 reps
BB + 20 kg | 6 reps
BB + 20 kg | 6 reps
Rest: 2:30
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
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 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
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
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - 2 KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
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
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 4 Июня
Focus: Max Strength
Row
Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
After each round:
3 reps ea| Half-Kneeling to Rotation
Rest: no
6 Rounds
Bench Row - BB
50 kg | 8 reps
53 kg | 8 reps
56 kg | 6 reps
59 kg | 6 reps
62 kg | 5 reps
65 kg | 4 reps
Landmine - Half-kneeling - Shoulder Press - 1 Arm
5 kg | 8 reps ea
7.5 kg | 8 reps ea
7.5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
Bench Row - BB
50 kg | 8 reps
53 kg | 8 reps
56 kg | 6 reps
59 kg | 6 reps
62 kg | 5 reps
65 kg | 4 reps
Landmine - Half-kneeling - Shoulder Press - 1 Arm
5 kg | 8 reps ea
7.5 kg | 8 reps ea
7.5 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
4 Rounds
1 Front Squat - KB
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Biceps - BB
25-30 kg | 8-10 reps
25-30 kg | 8-10 reps
25-30 kg | 8-10 reps
25-30 kg | 8-10 reps
After each round:
Rest: 45 secs
1 Front Squat - KB
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Biceps - BB
25-30 kg | 8-10 reps
25-30 kg | 8-10 reps
25-30 kg | 8-10 reps
25-30 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 6 | Четверг, 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
NCM - Squat Jump to Landing - 1 Leg
3 reps
3reps
3reps
After each round:
Rest: 45 sec
NCM - Squat Jump to Landing - 1 Leg
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
CM - Split Squat Jump with Stabilization
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: 45 sec
CM - Split Squat Jump with Stabilization
4 reps ea
4 reps ea
4 reps ea
After each round:
Rest: 45 sec
6 Rounds
1 Trap Bar - Split Position - Deadlift
95 kg | 8 reps ea
100 kg | 8 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
2 Cm Vertical Jump to Vertical Jump on the box
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
1 Trap Bar - Split Position - Deadlift
95 kg | 8 reps ea
100 kg | 8 reps ea
105 kg | 6 reps ea
110 kg | 6 reps ea
115 kg | 6 reps ea
120 kg | 6 reps ea
2 Cm Vertical Jump to Vertical Jump on the box
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 3:00
3 Rounds
(In block) Dead bug - Arms hold & Leg Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
(In block) Dead bug - Arms hold & Leg Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
4 Rounds
1 Lateral - Sleds March
60 kg | 1 lines ea
60 kg | 1 lines ea
80 kg | 1 lines ea
80 kg | 1 lines ea
2 TRX - Inverted Row
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Lateral - Sleds March
60 kg | 1 lines ea
60 kg | 1 lines ea
80 kg | 1 lines ea
80 kg | 1 lines ea
2 TRX - Inverted Row
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
15 Rounds
Bike
Work 90 sec (Green Zone)
Rest: 90 sec (slow)
Bike
Work 90 sec (Green Zone)
Rest: 90 sec (slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 28 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
Chest Press - BB
50 kg | 10 reps
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
Inclined - Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
50 kg | 10 reps
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 6 reps
75 kg | 6 reps
Inclined - Scapular Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
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 ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 Seated - Shoulder Press - BB
25 kg | 10 reps
30 kg | 10 reps
30 kg | 10 reps
35 kg | 10 reps
3 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine- RDL - 1 Leg
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 Seated - Shoulder Press - BB
25 kg | 10 reps
30 kg | 10 reps
30 kg | 10 reps
35 kg | 10 reps
3 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
10 Rounds
Slamball@10-15 kg
Work: 20 sec/ Rest: 40 sec
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
10 Rounds
Slamball@10-15 kg
Work: 20 sec/ Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Суббота, 25 Мая
Focus: Max Strength
Focus: Split Squat
Focus: Split Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
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 Vertical Squat Jump
50 cm | 4 reps
60 cm | 4 reps
75 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump
50 cm | 4 reps
60 cm | 4 reps
75 cm | 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
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 | 5 reps ea
115 kg | 5 reps ea
2 Lateral - Cm Bounce
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 2:30 mins
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 | 5 reps ea
115 kg | 5 reps ea
2 Lateral - Cm Bounce
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
3 reps ea
Rest: 2:30 mins
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
14 Rounds
Bike
Work: 20 sec / Rest: 40 sec
Bike
Work: 20 sec / Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Четверг, 23 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 Bench - Row - BB
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
64 kg | 5 reps
67 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt. (вес по самочувствию плеча)
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 - BB
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
64 kg | 5 reps
67 kg | 5 reps
Deadbug - Chest Press - 2 DB - Alt. (вес по самочувствию плеча)
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
3 Rounds
(in block) Standed - Overhead
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
(in block) Standed - Overhead
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
4 Rounds
1 Pull - Ups
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
15-20 kg ea| 16 reps
15-20 kg ea| 16 reps
15-20 kg ea| 16 reps
15-20 kg ea| 16 reps
After each round:
Rest: 45 secs
1 Pull - Ups
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
15-20 kg ea| 16 reps
15-20 kg ea| 16 reps
15-20 kg ea| 16 reps
15-20 kg ea| 16 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Cуббота, 18 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.
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 - Vert. Squat Jump (с места как можно выше)
5 reps
5 reps
5 reps
5 reps
5 reps
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 - Vert. Squat Jump (с места как можно выше)
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 3:00
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 Inclined - Y-Extension
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 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 Inclined - Y-Extension
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
1-2 kg | 8 reps
After each round:
Rest: 45 secs
14 Rounds
Bike
Work 30 sec (Max)
Rest: 90sec
Bike
Work 30 sec (Max)
Rest: 90sec
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: 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
каждые 2 минуты
45 kg | 12 reps
47 kg | 12 reps
50 kg | 12 reps
53 kg | 12 reps
56 kg | 2 reps
56 kg | 12 reps
Slamball
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
каждые 2 минуты
45 kg | 12 reps
47 kg | 12 reps
50 kg | 12 reps
53 kg | 12 reps
56 kg | 2 reps
56 kg | 12 reps
Slamball
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 reps
10 kg | 8 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 Landmine- RDL - 1 Leg
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine- RDL - 1 Leg
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
10 Rounds
Slamball@10-15 kg
Work: 20 sec/ Rest: 40 sec
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
10 Rounds
Slamball@10-15 kg
Work: 20 sec/ Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
4
Тренировка 4| Суббота, 20 Апреля
Focus: Cardio-Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
CM - Squat to Ball Press
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
8 Rounds
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @5-6 kg
2 Concept - Row
Rest after block: 4:00
Work: 30 sec/ Rest: 15 sec / Work: 30 sec
Rest after round: 60 sec
1 Thrusters with ball @5-6 kg
2 Concept - Row
Rest after block: 4:00
12 Rounds
Work: 30 sec
Rest: 60 sec
1 Bike
Rest after block: 4:00
Work: 30 sec
Rest: 60 sec
1 Bike
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 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
CM Vertical Squat Jump
50 cm | 4 reps
60 cm | 4 reps
75 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump
50 cm | 4 reps
60 cm | 4 reps
75 cm | 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
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 | 5 reps ea
115 kg | 5 reps ea
2 CM Vert. Jump to Squat Jump on the Box
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30 mins
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 | 5 reps ea
115 kg | 5 reps ea
2 CM Vert. Jump to Squat Jump on the Box
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
Rest: 2:30 mins
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
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.
5 Rounds
1 Bench Row from Floor - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
2 Slamball
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
3 Skier
20 sec
20 sec
20 sec
20 sec
20 sec
After each round:
3 reps ea| T-spine Rotation
Rest: 3:00
1 Bench Row from Floor - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 6 reps
65 kg | 5 reps
70 kg | 5 reps
2 Slamball
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
3 Skier
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 Pull - Ups (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
20 kg ea| 8 reps ea
20 kg 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 (c резиной)
Max Reps
Max Reps
Max Reps
Max Reps
2 Biceps - 2 DB - Alt.
20 kg ea| 8 reps ea
20 kg 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, 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.
4 Rounds
CM - Squat Jump to the box to CM Squat Jump on the Box
45 cm | 3 reps
45 cm | 3 reps
50 cm | 3 reps
50 cm | 3 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box to CM Squat Jump on the Box
45 cm | 3 reps
45 cm | 3 reps
50 cm | 3 reps
50 cm | 3 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
2 CM - Squat Jump - 1 Leg
30 cm | 4 reps ea
30 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
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
2 CM - Squat Jump - 1 Leg
30 cm | 4 reps ea
30 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 Sleds March
S + 100 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 110 kg | 2 lines
2 Push Ups (weighted)
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 Push Ups (weighted)
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Shuttle Run
Work 30 sec (Max)
Rest: 60sec
Shuttle Run
Work 30 sec (Max)
Rest: 60sec
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
3
Тренировка 7 | Суббота, 6 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
10 Rounds
Chest Press - BB
каждые 2 минуты
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
76 kg | 2 reps
77 kg | 2 reps
78 kg | 2 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Chest Press - BB
каждые 2 минуты
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
75 kg | 2 reps
76 kg | 2 reps
77 kg | 2 reps
78 kg | 2 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 Landmine- RDL - 1 Leg
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine- RDL - 1 Leg
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
2 French Press - BB
25 kg | 12 reps
27 kg | 12 reps
27 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
10 Rounds
Slamball@10-15 kg
Work: 20 sec/ Rest: 40 sec
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
10 Rounds
Slamball@10-15 kg
Work: 20 sec/ Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6| Четверг, 4 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 Back Squat
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
2 Shoulder Extension - 2 DB
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
Rest: 2:30
1 Back Squat
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
2 Shoulder Extension - 2 DB
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
10 kg | 12 reps ea
Rest: 2:30
8 Rounds
Split squat Jump from the box
Work: 20 sec / Rest: 40 sec
Rest: 4 mins
8 Rounds
Swing - 1 KB@24 kg
Work: 20 sec / Rest: 40 sec
Rest: 4 mins
8 Rounds
Skier
Work: 20 sec / Rest: 40 sec
Rest: 4 mins
Split squat Jump from the box
Work: 20 sec / Rest: 40 sec
Rest: 4 mins
8 Rounds
Swing - 1 KB@24 kg
Work: 20 sec / Rest: 40 sec
Rest: 4 mins
8 Rounds
Skier
Work: 20 sec / Rest: 40 sec
Rest: 4 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Cуббота, 30 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
5 Rounds
Bench Row - BB
50 kg | 6 reps
52 kg | 6 reps
55 kg | 5 reps
58 kg | 5 reps
64 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
50 kg | 6 reps
52 kg | 6 reps
55 kg | 5 reps
58 kg | 5 reps
64 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
no
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 21 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
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the box
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
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
7 Rounds
1 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 5 reps
140 kg | 4 reps
145 kg | 3 reps
Rest: 3:00
1 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 5 reps
140 kg | 4 reps
145 kg | 3 reps
Rest: 3:00
3 Rounds
1 BWD Lunge (Negative) - BB
50 kg | 8 reps ea
55 kg | 8 reps ea
60 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 BWD Lunge (Negative) - BB
50 kg | 8 reps ea
55 kg | 8 reps ea
60 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
15 Rounds
Bike
Work 30 sec
Rest: 50 sec
Bike
Work 30 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 19 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
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
55 kg | 8 reps
60 kg | 8 reps
65 kg | 6 reps
70 kg | 6 reps
75 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
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
10 Rounds
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
12 Rounds
Burpees with Snatch@ 12.5 - 15 kg
Work: 45 sec/ Rest: 60 sec
Rope Slam - Alt.
15 sec/ 30 sec
Rest: 4 mins
12 Rounds
Burpees with Snatch@ 12.5 - 15 kg
Work: 45 sec/ Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
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
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 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
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 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: 10 mins
Rest: no
1 Sleds - Pull Ups by Rope - 1 Arms Alt.
2 Skier (20 sec)
Rest after block: 4:00
Work: 10 mins
Rest: no
1 Sleds - Pull Ups by Rope - 1 Arms Alt.
2 Skier (20 sec)
Rest after block: 4:00
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2
Тренировка 8 | 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
Broad Jump
1 reps
After each round:
Rest: 45 sec
3 Rounds
NCM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
CM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
Broad Jump
1 reps
After each round:
Rest: 45 sec
3 Rounds
NCM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
CM VERTICAL JUMP
1 reps
After each round:
Rest: 25 sec
3 Rounds
Power Snatch - 1 DB
15 kg | 4 reps ea
15 kg | 4 reps ea
15 kg | 4 reps ea
After each round:
Rest: 45 sec
Power Snatch - 1 DB
15 kg | 4 reps ea
15 kg | 4 reps ea
15 kg | 4 reps ea
After each round:
Rest: 45 sec
7 Rounds
1 Chest Press - BB
60 kg | 7 reps
64 kg | 6 reps
68 kg | 6 reps
72 kg | 5 reps
75 kg | 5 reps
78 kg | 5 reps
82 kg | 5 reps
Rest: 3:00
1 Chest Press - BB
60 kg | 7 reps
64 kg | 6 reps
68 kg | 6 reps
72 kg | 5 reps
75 kg | 5 reps
78 kg | 5 reps
82 kg | 5 reps
Rest: 3:00
3 Rounds
Standed - Palloff Press - Propulsive
15-20 kg | 8 reps ea
15-20 kg | 8 reps ea
15-20 kg | 8 reps ea
Standed - Palloff Press - Propulsive
15-20 kg | 8 reps ea
15-20 kg | 8 reps ea
15-20 kg | 8 reps ea
3 Rounds
1 RDL - 1 Leg - BB
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
2 Bar - Triceps Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
3 Bent Knee - Sc.Extension - 2DB
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - BB
45 kg | 8 reps ea
45 kg | 8 reps ea
45 kg | 8 reps ea
2 Bar - Triceps Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
3 Bent Knee - Sc.Extension - 2DB
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 27 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
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Broad Jump
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
Rest: 3:00
1 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 Broad Jump
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
Rest: 3:00
3 Rounds
(in-block) Deadbug - Arms Loding & Legs Reach
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
(in-block) Deadbug - Arms Loding & Legs Reach
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
10-15-20 kg | 8 reps ea
3 Rounds
1 Hip Thrust - BB
70 kg | 2 lines
80 kg | 2 lines
90 kg | 2 lines
2 Shoulder Extension - 2 DB
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
70 kg | 2 lines
80 kg | 2 lines
90 kg | 2 lines
2 Shoulder Extension - 2 DB
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | 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
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
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Plyo Push Ups Contin.
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Plyo Push Ups Contin.
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 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds - Pull Ups
S + 60 kg| 1 line
S + 65 kg| 1 line
S + 70 kg| 1 line
2 Inclined - Scapular Extension - 2 DB
3 kg ea| 12 reps
3 kg ea| 12 reps
3 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
S + 60 kg| 1 line
S + 65 kg| 1 line
S + 70 kg| 1 line
2 Inclined - Scapular Extension - 2 DB
3 kg ea| 12 reps
3 kg ea| 12 reps
3 kg ea| 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 20 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
CM Vertical Squat Jump - Landing to 1 Leg
45 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump - Landing to 1 Leg
45 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
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
6 Rounds
1 Back Squat - BB
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
112 kg | 5 reps
2 CM Vertical Jump to the Box - 1 Leg
30 сm | 4 reps ea
30 сm | 4 reps ea
30 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
Rest: 2:30 mins
1 Back Squat - BB
90 kg | 8 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 5 reps
110 kg | 5 reps
112 kg | 5 reps
2 CM Vertical Jump to the Box - 1 Leg
30 сm | 4 reps ea
30 сm | 4 reps ea
30 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
45 сm | 4 reps ea
Rest: 2:30 mins
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
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 BWD Lunge to Hold - 1 Leg
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 45 secs
1 BWD Lunge to Hold - 1 Leg
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
15-20 kg | 6 reps ea
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
27-30 kg | 8 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec / Rest: 60 sec
Bike
Work: 30 sec / Rest: 60 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 15 Февраля
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
60 kg | 7 reps
64 kg | 6 reps
68 kg | 6 reps
72 kg | 5 reps
75 kg | 5 reps
78 kg | 5 reps
81 kg | 5 reps (запасной)
2 Lateral - Base Position to Overhead to ball Throw
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
Rest: 3:00
1 Chest Press - BB
60 kg | 7 reps
64 kg | 6 reps
68 kg | 6 reps
72 kg | 5 reps
75 kg | 5 reps
78 kg | 5 reps
81 kg | 5 reps (запасной)
2 Lateral - Base Position to Overhead to ball Throw
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
4 kg | 4 reps
Rest: 3:00
3 Rounds
1 Hip thrust - 1 Leg - 1 KB
20 kg | 10 reps ea
20 kg | 10 reps ea
20 kg | 10 reps ea
2 Bar - Triceps Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
3 Bent Knee - Sc.Extension - 2DB
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
1 Hip thrust - 1 Leg - 1 KB
20 kg | 10 reps ea
20 kg | 10 reps ea
20 kg | 10 reps ea
2 Bar - Triceps Push Ups
5 kg | 8 reps
5 kg | 8 reps
5 kg | 8 reps
3 Bent Knee - Sc.Extension - 2DB
4kg ea | 12 reps
4kg ea | 12 reps
4kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
shuttle run/ rope slam (Yellow/ Red)
Work: 30 sec/30 sec
Rest: 50 sec
shuttle run/ rope slam (Yellow/ Red)
Work: 30 sec/30 sec
Rest: 50 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 13 Февраля
Focus: Power Potentiation
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
CM - Vertical Jump to the box - CM Vert. Squat Jump on the Box
45 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
After each round:
Rest: 45 sec
3 Rounds
СМ - Squat to ball press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
СМ - Squat to ball press
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Trapbar - Squat Jump
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
130 kg | 5 reps
2 CM - Vertical Jump
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
Rest: 3:00
1 Trapbar - Squat Jump
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
60 kg | 5 reps
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
130 kg | 5 reps
2 CM - Vertical Jump
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
Rest: 3:00
3 Rounds
Dead Bug - Contr. Arm to Leg Press
8 reps ea
8 reps ea
8 reps ea
Dead Bug - Contr. Arm to Leg Press
8 reps ea
8 reps ea
8 reps ea
3 Rounds
1 Sleds - March (high load)
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
2 Shoulder Extension - 2 DB
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March (high load)
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
2 Shoulder Extension - 2 DB
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
10-12.5 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Concept Row
Work 30 sec (yellow zone)
Rest: 60 sec (rest)
Concept Row
Work 30 sec (yellow zone)
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, 8 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
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
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
ОБРАТНАЯ СВЯЗЬ
Сложность тренировки: 7
Бэнч 72х4
Тренировка 1 | Вторник, 6 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
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat Jump
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump
50 cm | 4 reps
60 cm | 4 reps
60 cm | 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
6 Rounds
1 Back Squat - BB
85 kg | 8 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
110 kg | 5 reps (запасной)
2 Split Squat Jump - 2 DB
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
Rest: 2:30 mins
1 Back Squat - BB
85 kg | 8 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
110 kg | 5 reps (запасной)
2 Split Squat Jump - 2 DB
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
10 kg ea | 5 reps ea
Rest: 2:30 mins
3 Rounds
Landmine - BWD Lunge
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
1 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
Landmine - BWD Lunge
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
30 kg ea | 8 reps ea
1 Shoulder Extension - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
2 TRX - Inverted - Row
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
1
Тренировка 8 | Четверг, 1 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.
6 Rounds
1 Chest Press - BB (старт из нижней точки)
45 kg | 6 reps
47 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
57 kg | 5 reps
60 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
Rest: 3:00
1 Chest Press - BB (старт из нижней точки)
45 kg | 6 reps
47 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
57 kg | 5 reps
60 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
Rest: 3:00
3 Rounds
1 RDL - 1 Leg with Row - 1 KB
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
2 Triceps Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 Inclined - Y-Fly
1-2 kg ea | 8 reps
1-2 kg ea | 8 reps
1-2 kg ea | 8 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row - 1 KB
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
16-20 kg | 8 reps ea
2 Triceps Press - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
3 Inclined - Y-Fly
1-2 kg ea | 8 reps
1-2 kg ea | 8 reps
1-2 kg ea | 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 7 | Вторник, 30 Января
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat Jump to the box to CM Squat Jump on the Box
45cm | 3 reps
45 cm | 3 reps
50 cm | 3 reps
60 cm | 3 reps
After each round:
Rest: 45 sec
CM - Squat Jump to the box to CM Squat Jump on the Box
45cm | 3 reps
45 cm | 3 reps
50 cm | 3 reps
60 cm | 3 reps
After each round:
Rest: 45 sec
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
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
135 (запасной)
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
45 cm | 3 reps ea
45 cm | 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
135 (запасной)
2 CM Vertical Jump to the Box (30 cm) - 1 Leg
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
30 cm | 3 reps ea
45 cm | 3 reps ea
45 cm | 3 reps ea
Rest: 3:00
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
Rest: 45 sec
Bike
Work 15 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 6 | Четверг, 25 Января
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
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Push Ups with Plate
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
Pull Ups with Band
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 Push Ups with Plate
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
5 kg | 15 reps
After each round:
3 reps ea| T-spine Rotation
Rest: 2:30
3 Rounds
Tall-kneeling - Chets Pass
3 kg | 8 reps
Tall-kneeling - Chets Pass
3 kg | 8 reps
3 Rounds
1 Front Squat - BB
40 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
1 Front Squat - BB
40 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Biceps - BB
27 kg | 8 reps
27 kg | 8 reps
27 kg | 8 reps
After each round:
Rest: 45 secs
3 Rounds
1 Landmine - Split Position - Row - 1 Arm
S + 20 kg| 8 reps ea
S + 25 kg| 8 reps ea
S + 25 kg| 8 reps ea
2 Inclined - Scapular Extension - 2 DB
4-5 kg ea| 12 reps
4-5 kg ea| 12 reps
4-5 kg ea| 12 reps
After each round:
Rest: 45 secs
1 Landmine - Split Position - Row - 1 Arm
S + 20 kg| 8 reps ea
S + 25 kg| 8 reps ea
S + 25 kg| 8 reps ea
2 Inclined - Scapular Extension - 2 DB
4-5 kg ea| 12 reps
4-5 kg ea| 12 reps
4-5 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
ОБРАТНАЯ СВЯЗЬ
Сложность тренировки: 10
Тренировка 5 | Вторник, 23 Января
Focus: French Contrust
Back Squat
Back 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
Hurdles - NCM - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
CM - Squat to Ball Press
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Hurdles - NCM - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
CM - Squat to Ball Press
10 kg | 4 reps
10 kg | 4 reps
10 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
5 Rounds
1 Squat - BB
80 kg | 8 reps ea
85 kg | 6 reps ea
90 kg | 6 reps ea
95 kg | 5 reps ea
100 kg | 5 reps ea
2 CM - Vertical Squat Jump to the Box - 1 Leg
50 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
3 Landmine - Front Squat to Press (fast to up)
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After Each Round:
3 mins Rest
1 Squat - BB
80 kg | 8 reps ea
85 kg | 6 reps ea
90 kg | 6 reps ea
95 kg | 5 reps ea
100 kg | 5 reps ea
2 CM - Vertical Squat Jump to the Box - 1 Leg
50 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
3 Landmine - Front Squat to Press (fast to up)
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After Each Round:
3 mins Rest
4 Rounds
1 Plank with Arm Reach
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
After each round:
Rest: :45 secs
1 Plank with Arm Reach
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 TRX - Inverted - Row
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
2 Biceps Curl - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
1 TRX - Inverted - Row
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
2 Biceps Curl - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 18 Января
Focus: Power Potentiation
Chest Press
Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Tall-kneeling - Chest Pass
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
Tall-kneeling - Chest Pass
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| T-Spine Rotation
3 Rounds
Hip Hinge - 1 Leg - to Rotation - Ball Throw
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: 45 sec
Hip Hinge - 1 Leg - to Rotation - Ball Throw
5 kg | 5 reps ea
5 kg | 5 reps ea
5 kg | 5 reps ea
After each round:
Rest: 45 sec
6 Rounds
1 Chest Press - BB
55 kg | 7 reps
60 kg | 6 reps
65 kg | 6 reps
68 kg | 5 reps
72 kg | 5 reps
75 kg | 5 reps
78 kg | 5 reps (запасной)
2 Plyo Push Ups - Cont.
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After Each Round:
3 mins Rest
1 Chest Press - BB
55 kg | 7 reps
60 kg | 6 reps
65 kg | 6 reps
68 kg | 5 reps
72 kg | 5 reps
75 kg | 5 reps
78 kg | 5 reps (запасной)
2 Plyo Push Ups - Cont.
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
After Each Round:
3 mins Rest
4 Rounds
1 RDL- BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Bench - French Press - BB
25 kg | max reps (10 +)
25 kg | max reps (10 +)
25 kg | max reps (10 +)
25 kg | max reps (10 +)
After each round:
Rest: 1:00 mins
1 RDL- BB
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Bench - French Press - BB
25 kg | max reps (10 +)
25 kg | max reps (10 +)
25 kg | max reps (10 +)
25 kg | max reps (10 +)
After each round:
Rest: 1:00 mins
14 Rounds
Slam ball@10 kg
Work: 20 sec
Rest: 30 sec
Slam ball@10 kg
Work: 20 sec
Rest: 30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 3 | Вторник, 16 Января
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
NCM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
CM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
CM - Squat Jump to the hill
3 reps
3reps
3reps
After each round:
Rest: 45 sec
3 Rounds
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
115 kg | 8 reps
120 kg | 8 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 CM - Vertical Jump
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
Rest: 3:00
1 Trapbar - Deadlift
115 kg | 8 reps
120 kg | 8 reps
125 kg | 6 reps
130 kg | 6 reps
135 kg | 6 reps
140 kg | 6 reps
2 CM - Vertical Jump
50 cm | 4 reps
50 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
60 cm | 4 reps
Rest: 3:00
4 Rounds
1 Sleds - March (high load)
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
120 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
10 kg | 8 reps ea
12.5 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
After each round:
Rest: 45 secs
1 Sleds - March (high load)
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
120 kg | 2 lines
2 Landmine - Shoulder Press - 1 Arm
10 kg | 8 reps ea
12.5 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
After each round:
Rest: 45 secs
12 Rounds
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Bike
Work 15 sec (very fast)
Rest: 60 sec (slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 11 Января
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: no
Plyo Push Ups with Stabilization
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-spine Rotation
Rest: no
3 Rounds
Slamball (power)
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
Slamball (power)
10 kg | 5 reps
10 kg | 5 reps
10 kg | 5 reps
After each round:
Rest: 45 sec
7 Rounds
1 Bench - Row
45 kg | 8 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
64 kg | 5 reps
67 kg | 4 reps
70 kg | 4 reps
Rest: 3:00
1 Bench - Row
45 kg | 8 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
64 kg | 5 reps
67 kg | 4 reps
70 kg | 4 reps
Rest: 3:00
3 Rounds
1 Lateral Squat with Slide
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Sleds Pull Ups by Rope
S + 20 kg | 1 line
S + 30 kg | 1 line
S + 40 kg | 1 line
3 Inclined - Y-Fly
2 kg | 12 kg
2 kg | 12 kg
2 kg | 12 kg
After each round:
Rest: 45 secs
1 Lateral Squat with Slide
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 Sleds Pull Ups by Rope
S + 20 kg | 1 line
S + 30 kg | 1 line
S + 40 kg | 1 line
3 Inclined - Y-Fly
2 kg | 12 kg
2 kg | 12 kg
2 kg | 12 kg
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
ОБРАТНАЯ СВЯЗЬ
Cложность тренировки 7 ИСД подубило
Тренировка 1 | Вторник, 9 Января
Focus: Foundation
Focus: Total Body Strength
Focus: Total Body Strength
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Drop Squat Jump with Plate
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
3 Rounds
CM Vertical Squat Jump to the Box
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
Rest: no
CM Vertical Squat Jump to the Box
45 cm | 4 reps
50 cm | 4 reps
50 cm | 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)
65 kg | 12 reps
70 kg | 12 reps
75 kg | 12 reps
80 kg | 10 reps
85 kg | 10 reps
2 Split Position - Over Row - 1 Arm
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
Rest: 2:30
1 Back Squat (Very deep)
65 kg | 12 reps
70 kg | 12 reps
75 kg | 12 reps
80 kg | 10 reps
85 kg | 10 reps
2 Split Position - Over Row - 1 Arm
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
20 - 25 kg | 12 reps ea
Rest: 2:30
3 Rounds
1 RDL - 1 Leg - 2DB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Push Ups (weighted)
5-10 kg | 15 reps
5-10 kg | 15 reps
5-10 kg | 15 reps
3 Biceps Curl - Alt. - 2 DB
15 kg | 16 Reps
15 kg | 16 Reps
15 kg | 16 Reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2DB
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
16 kg ea | 8 reps ea
2 Push Ups (weighted)
5-10 kg | 15 reps
5-10 kg | 15 reps
5-10 kg | 15 reps
3 Biceps Curl - Alt. - 2 DB
15 kg | 16 Reps
15 kg | 16 Reps
15 kg | 16 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
2023
Тренировка 8 | Четверг, 28 Декабря
Focus: Max Strength
Focus: Upper Body - Push
Комментарии:
Focus: Upper Body - Push
Комментарии:
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 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
Plyo Push Ups with Stabilization
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
3 Rounds
Slam ball
10kg | 6 reps
10kg | 6 reps
10kg | 6 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
Slam ball
10kg | 6 reps
10kg | 6 reps
10kg | 6 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
7 Rounds
1 Chest Press - BB
55 kg | 6 reps
60 kg | 6 reps
64 kg | 5 reps
68 kg | 5 reps
71 kg | 5 reps
74 kg | 4 reps
77 kg | 4 reps
Rest: 2:30
1 Chest Press - BB
55 kg | 6 reps
60 kg | 6 reps
64 kg | 5 reps
68 kg | 5 reps
71 kg | 5 reps
74 kg | 4 reps
77 kg | 4 reps
Rest: 2:30
4 Rounds
1 RDL - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
2 TRX - Triceps Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 RDL - BB
55 kg | 12 reps
55 kg | 12 reps
60 kg | 12 reps
65 kg | 12 reps
2 TRX - Triceps Press
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 26 Декабря
Focus: Max Strength
Squat
Комментарии:
Squat
Комментарии:
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 - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM Vertical Jump - Continuous to Box Jump
4 reps
4 reps
4 reps
After each round:
Rest: 45 sec
Hurdles - NCM - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
Hurdles - CM Vertical Jump - Continuous to Box Jump
4 reps
4 reps
4 reps
After each round:
Rest: 45 sec
7 Rounds
1 Squat - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
After Each Round:
3 mins Rest
1 Squat - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 5 reps
100 kg | 5 reps
After Each Round:
3 mins Rest
4 Rounds
1 Half-Kneeling - Low to High
15-20-25 kg | 8 reps ea
15-20-25 kg | 8 reps ea
15-20-25 kg | 8 reps ea
15-20-25 kg | 8 reps ea
After each round:
Rest: :45 secs
1 Half-Kneeling - Low to High
15-20-25 kg | 8 reps ea
15-20-25 kg | 8 reps ea
15-20-25 kg | 8 reps ea
15-20-25 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 Landmine-Cross Lunge
BB + 20 kg | 8 reps ea
BB + 20 kg | 8 reps ea
BB + 20 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 1:00 mins
1 Landmine-Cross Lunge
BB + 20 kg | 8 reps ea
BB + 20 kg | 8 reps ea
BB + 20 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
After each round:
Rest: 1:00 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 6 | Четверг, 21 декабря
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Bench - Row
50 kg | 8 reps
54 kg | 6 reps
58 kg | 6 reps
62 kg | 6 reps
65 kg | 5 reps
68 kg | 4 reps
Rest: 3:00
1 Bench - Row
50 kg | 8 reps
54 kg | 6 reps
58 kg | 6 reps
62 kg | 6 reps
65 kg | 5 reps
68 kg | 4 reps
Rest: 3:00
4 Rounds
Lateral Plank - Dynamic - 1 DB
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
Lateral Plank - Dynamic - 1 DB
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
6 kg | 8 reps ea
4 Rounds
1 Pull Ups
Max Reps
Max Reps
Max Reps
Max Reps
1 Sc. Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
2 Biceps Curl - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 Pull Ups
Max Reps
Max Reps
Max Reps
Max Reps
1 Sc. Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
2 Biceps Curl - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 19 Декабря
Focus: Max Strength
Focus: Deadlift
Комментарии:
Focus: Deadlift
Комментарии:
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM - Hurdles
4 reps
3 Rounds
CM - Hurdles
4 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
NCM - Hurdles
4 reps
3 Rounds
CM - Hurdles
4 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
85 kg | 8 reps
90 kg | 8 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Trap Bar - Vertical Jump
60 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
Rest: 2:30
1 Trapbar - Deadlift
85 kg | 8 reps
90 kg | 8 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
110 kg | 5 reps
2 Trap Bar - Vertical Jump
60 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
65 kg | 5 reps
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Half-Kneeling - Horizontal Row
25-30 kg | 12 reps ea
25-30 kg | 12 reps ea
25-30 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Half-Kneeling - Horizontal Row
25-30 kg | 12 reps ea
25-30 kg | 12 reps ea
25-30 kg | 12 reps ea
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 14 Декабря
Focus: Power Potentiation
Focus: Upper Body - Push
Комментарии:
Focus: Upper Body - Push
Комментарии:
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 Round
Plyo Push UPS - Continues
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
Plyo Push UPS - Continues
5 reps
5 reps
5 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: no
3 Rounds
Power Clean - 1 Arm
20 kg | 3 reps ea
25 kg | 3 reps ea
25 kg | 3 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: no
Power Clean - 1 Arm
20 kg | 3 reps ea
25 kg | 3 reps ea
25 kg | 3 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: no
6 Rounds
1 Chest Press - BB
47 kg | 8 reps
52 kg | 8 reps
57 kg | 6 reps
62 kg | 5 reps
67 kg | 5 reps
70 kg | 5 reps
73 kg | 4 reps - если хорошо пойдет, делаем 7ой
Rest: 2:30
1 Chest Press - BB
47 kg | 8 reps
52 kg | 8 reps
57 kg | 6 reps
62 kg | 5 reps
67 kg | 5 reps
70 kg | 5 reps
73 kg | 4 reps - если хорошо пойдет, делаем 7ой
Rest: 2:30
4 Rounds
1 RDL - 1 Leg with Row
16-20 kg ea | 8 reps
16-20 kg ea | 8 reps
16-20 kg ea | 8 reps
16-20 kg ea | 8 reps
2 Narrow Push Ups
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row
16-20 kg ea | 8 reps
16-20 kg ea | 8 reps
16-20 kg ea | 8 reps
16-20 kg ea | 8 reps
2 Narrow Push Ups
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Shuttle Run/ Rope Slam - Alt.
Work: 15 sec/ 15 sec.
Rest: 45 sec
Shuttle Run/ Rope Slam - Alt.
Work: 15 sec/ 15 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 3 | Вторник, 12 Декабря
Focus: French Contrust
Split Squat
Комментарии:
Split Squat
Комментарии:
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 - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
CM - Squat to Ball Press
4 reps
4 reps
4 reps
After each round:
3 reps ea| Deep Squat to Stand
Hurdles - NCM - Squat Jump
4 reps
4 reps
4 reps
3 Rounds
CM - Squat to Ball Press
4 reps
4 reps
4 reps
After each round:
3 reps ea| Deep Squat to Stand
5 Rounds
1 Split Squat - BB
70 kg | 8 reps ea
75 kg | 6 reps ea
80 kg | 6 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
2 CM - Vertical Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
3 Thrusters - 2 DB
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
After Each Round:
3 mins Rest
1 Split Squat - BB
70 kg | 8 reps ea
75 kg | 6 reps ea
80 kg | 6 reps ea
85 kg | 5 reps ea
90 kg | 5 reps ea
2 CM - Vertical Squat Jump to the Box
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
3 Thrusters - 2 DB
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
After Each Round:
3 mins Rest
4 Rounds
1 Plank with Arm Reach
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
After each round:
Rest: :45 secs
1 Plank with Arm Reach
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
10-15 kg | 6 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 TRX - Inverted - Row
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
2 Biceps Curl - 2 DB - Alt.
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
After each round:
Rest: 1:00 mins
1 TRX - Inverted - Row
10 kg ea | 12 reps
10 kg ea | 12 reps
10 kg ea | 12 reps
2 Biceps Curl - 2 DB - Alt.
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
12.5 kg ea | 16 reps
After each round:
Rest: 1:00 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 7 декабря
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Lateral - Base Position to Rotational - Ball Throw
4kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Lateral - Base Position to Rotational - Ball Throw
4kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Bench - Row
45 kg | 8 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
2 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
3 Landmine - Front Squat to Press
20 kg | 6 reps
20 kg | 6 reps
20 kg | 6 reps
20 kg | 6 reps
20 kg | 6 reps
Rest: 3:00
1 Bench - Row
45 kg | 8 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 5 reps
2 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
3 Landmine - Front Squat to Press
20 kg | 6 reps
20 kg | 6 reps
20 kg | 6 reps
20 kg | 6 reps
20 kg | 6 reps
Rest: 3:00
4 Rounds
1 Lateral Squat - 1KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
1 In block - Seated - Vertical Row - 1 Arm
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
2 Biceps Curl - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat - 1KB
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
20-25 kg | 8 reps ea
1 In block - Seated - Vertical Row - 1 Arm
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
20 kg | 12 reps
2 Biceps Curl - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
25 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 декабря
Focus: Max Strength
Focus: Deadlift
Комментарии:
Focus: Deadlift
Комментарии:
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
Deadlift - BB
105 kg | 8 reps
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
Seated - Shoulder Press - 2DB
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
Rest: 2:30 - 3:00
Deadlift - BB
105 kg | 8 reps
110 kg | 8 reps
115 kg | 8 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
Seated - Shoulder Press - 2DB
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
Rest: 2:30 - 3:00
4 Rounds
Deadbug with Lateral Arms&Legs Reach
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
After each round:
Rest: 45 secs
Deadbug with Lateral Arms&Legs Reach
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
After each round:
Rest: 45 secs
4 Rounds
1 Step on the Box - 2 KB
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
3 Biceps Curl - 1 Arm
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
24 kg | 8 reps ea
2 TRX - Inverted - Row
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
10 kg | 10 reps
3 Biceps Curl - 1 Arm
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
15 kg | 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 15 sec (Max Tempo)
Rest: 45 sec (Slow)
Bike
Work: 15 sec (Max Tempo)
Rest: 45 sec (Slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
17
Тренировка 8 | Четверг, 30 Ноября
Tests: Deadlift |Chest Press
Комментарии:
Комментарии:
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
NCM - Vertical Squat Jump to the box
45 cm |3 reps
45 cm |3 reps
45 cm |3 reps
3 Rounds
Thrusters with ball (Большой набивной мяч)
5 kg | 5 reps
6 Rounds
Trapbar - Deadlift
115 kg | 8 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 5 reps
138 kg | 4 reps
Rest: 3:00
Trapbar - Deadlift
115 kg | 8 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 5 reps
138 kg | 4 reps
Rest: 3:00
6 Rounds
Chest Press - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 5 reps
64 kg | 5 reps
67 kg | 4 reps
70 kg | 4 reps
After each round:
Rest: 45 secs
Chest Press - BB
50 kg | 8 reps
55 kg | 8 reps
60 kg | 5 reps
64 kg | 5 reps
67 kg | 4 reps
70 kg | 4 reps
After each round:
Rest: 45 secs
16 Rounds
Rope Slam/ Shuttle Run
Work: 20 sec/ 20 sec (Max Tempo)
Rest: 60 sec (Stop)
Rope Slam/ Shuttle Run
Work: 20 sec/ 20 sec (Max Tempo)
Rest: 60 sec (Stop)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 28 Ноября
Tests: Plyo| Squat |Row
Комментарии:
Комментарии:
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 Rounds
NCM - Vertical Squat Jump
3 Rounds
CM - Vertical Squat Jump
3 Rounds
Thrusters with ball (Большой набивной мяч)
5 kg | 5 reps
Broad Jump
3 Rounds
NCM - Vertical Squat Jump
3 Rounds
CM - Vertical Squat Jump
3 Rounds
Thrusters with ball (Большой набивной мяч)
5 kg | 5 reps
6 Rounds
Back Squat - BB
115 kg | 8 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 5 reps
138 kg | 4 reps
Rest: 3:00
Back Squat - BB
115 kg | 8 reps
120 kg | 6 reps
125 kg | 5 reps
130 kg | 5 reps
135 kg | 5 reps
138 kg | 4 reps
Rest: 3:00
5 Rounds
Bench - Row
45 kg | 6 reps
50 kg | 5 reps
54 kg | 5 reps
57 kg | 4 reps
60 kg | 4 reps
After each round:
Rest: 45 secs
Bench - Row
45 kg | 6 reps
50 kg | 5 reps
54 kg | 5 reps
57 kg | 4 reps
60 kg | 4 reps
After each round:
Rest: 45 secs
16 Rounds
Bike
Work: 20 sec (Max Tempo)
Rest: 40 sec (Stop)
Bike
Work: 20 sec (Max Tempo)
Rest: 40 sec (Stop)
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, 23 Ноября
Focus: Max Strength
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.
6 Rounds
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
2 Push Ups - Continuous
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
3 Rounds
Wall Drill - Static Hold
2*20 sec
2*20 sec
2*20 sec
3 Rounds
Half-Kneeling - Hip Hinge to Rotation
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Wall Drill - Static Hold
2*20 sec
2*20 sec
2*20 sec
3 Rounds
Half-Kneeling - Hip Hinge to Rotation
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 Landmine - RDL - 1 Leg
BB + 30 kg ea| 10 reps ea
BB + 30 kg ea| 10 reps ea
BB + 30 kg ea| 10 reps ea
2 Swing - KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 Bench - Triceps Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
BB + 30 kg ea| 10 reps ea
BB + 30 kg ea| 10 reps ea
BB + 30 kg ea| 10 reps ea
2 Swing - KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
3 Bench - Triceps Press - BB
25 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
After each round:
Rest: 45 secs
12 Rounds
Slam ball@10 kg
Work: 20 sec
Rest: 30 sec
Slam ball@10 kg
Work: 20 sec
Rest: 30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 21 Ноября
Focus: Power Potentiation
Squat
Комментарии:
Squat
Комментарии:
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Hurdles - CM Vertical Squat Jump
4 reps
4 reps
4 reps
After each round:
Rest: 45 sec
Hurdles - CM Vertical Squat Jump
4 reps
4 reps
4 reps
After each round:
Rest: 45 sec
3 Rounds
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea|Deep Squat to Stand
Thrusters - 2 DB
15 kg | 5 reps
15 kg | 5 reps
15 kg | 5 reps
After each round:
3 reps ea|Deep Squat to Stand
6 Rounds
1 Squat - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
2 Split Position - Over Row - 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:
2:30 mins Rest
1 Squat - BB
70 kg | 8 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 6 reps
90 kg | 6 reps
95 kg | 5 reps
2 Split Position - Over Row - 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:
2:30 mins Rest
4 Rounds
1 Plank with Arm Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
After each round:
Rest: :45 secs
1 Plank with Arm Reach
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 Bulgarian Split Squat
17.5 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Biceps - BB
27 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
After each round:
Rest: 1:00 mins
1 Bulgarian Split Squat
17.5 kg ea | 8 reps ea
20 kg ea | 8 reps ea
20 kg ea | 8 reps ea
2 Biceps - BB
27 kg | 8 reps
30 kg | 8 reps
30 kg | 8 reps
After each round:
Rest: 1:00 mins
12 Rounds
Bike
Work: 20 sec
Rest: 40 sec
Bike
Work: 20 sec
Rest: 40 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 16 Ноября
Focus: Max Strength
Upper Body - Row
Upper Body - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Clean - 1 DB
20 kg | 4 reps ea
25 kg | 4 reps ea
25 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Clean - 1 DB
20 kg | 4 reps ea
25 kg | 4 reps ea
25 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Row from Flour - BB
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 15 kg ea | 5 reps ea
BB + 15 kg ea | 5 reps ea
BB + 17.5 kg ea | 5 reps ea
BB + 17.5 kg ea | 5 reps ea
BB + 20 kg ea | 5 reps ea
3 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
1 Row from Flour - BB
55 kg | 10 reps
60 kg | 8 reps
65 kg | 8 reps
70 kg | 8 reps
75 kg | 8 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 15 kg ea | 5 reps ea
BB + 15 kg ea | 5 reps ea
BB + 17.5 kg ea | 5 reps ea
BB + 17.5 kg ea | 5 reps ea
BB + 20 kg ea | 5 reps ea
3 Skier
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
Rest: 2:30
4 Rounds
1 Pull-Ups with 3-points pauses
4 reps
4 reps
4 reps
4 reps
2 Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
Rest: 45 secs
1 Pull-Ups with 3-points pauses
4 reps
4 reps
4 reps
4 reps
2 Push Ups
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 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, 14 Ноября
Focus: Max Strength
Focus: Deadlift
Комментарии: Шолдер прес 15
Дед в лифте 6й подход 130х8
Focus: Deadlift
Комментарии: Шолдер прес 15
Дед в лифте 6й подход 130х8
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
Deadlift - BB
100 kg | 8 reps
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
Seated - Shoulder Press - 2DB
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
Rest: 2:30 - 3:00
Deadlift - BB
100 kg | 8 reps
105 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
Seated - Shoulder Press - 2DB
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
12.5 kg ea | 10 reps ea
Rest: 2:30 - 3:00
4 Rounds
Deadbug with Lateral Arms&Legs Reach
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
After each round:
Rest: 45 secs
Deadbug with Lateral Arms&Legs Reach
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
5 kg ea | 8 reps ea
After each round:
Rest: 45 secs
5 Rounds
Landmine - BWD Lunge
BB + 20 kg | 10 reps ea
BB + 25 kg | 10 reps ea
BB + 30 kg | 10 reps ea
Bent Knee - Over Row
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
Biceps - BB
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
After each round:
Rest: 45 secs
Landmine - BWD Lunge
BB + 20 kg | 10 reps ea
BB + 25 kg | 10 reps ea
BB + 30 kg | 10 reps ea
Bent Knee - Over Row
30 kg | 12 reps
35 kg | 12 reps
35 kg | 12 reps
Biceps - BB
27 kg | 10 reps
27 kg | 10 reps
27 kg | 10 reps
After each round:
Rest: 45 secs
12 Rounds
Bike
Work: 15 sec (Max Tempo)
Rest: 45 sec (Slow)
Bike
Work: 15 sec (Max Tempo)
Rest: 45 sec (Slow)
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 2 | Четверг, 9 Ноября
Focus: Max Strength
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.
6 Rounds
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
55 kg | 5 reps
59 kg | 5 reps
62 kg | 5 reps
65 kg | 5 reps
2 Slam Ball (Power)
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
Rest: 2:30
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
55 kg | 5 reps
59 kg | 5 reps
62 kg | 5 reps
65 kg | 5 reps
2 Slam Ball (Power)
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
Rest: 2:30
3 Rounds
Turkish - Half Get-Up
5-8 kg | 8 reps ea
5-8 kg | 8 reps ea
5-8 kg | 8 reps ea
3 Rounds
Wall Drill - Hip Hinge
5 reps
5 reps
5 reps
Turkish - Half Get-Up
5-8 kg | 8 reps ea
5-8 kg | 8 reps ea
5-8 kg | 8 reps ea
3 Rounds
Wall Drill - Hip Hinge
5 reps
5 reps
5 reps
3 Rounds
1 Hip Thrust - BB
BB + 50 kg ea| 12 reps
BB + 60 kg ea| 12 reps
BB + 70 kg ea| 12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
3 TRX - Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
BB + 50 kg ea| 12 reps
BB + 60 kg ea| 12 reps
BB + 70 kg ea| 12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
3 TRX - Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Вторник, 7 ноября
Focus: Endurance
Total Body
Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 Rounds
CM - Squat to Ball Press
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 6 | Вторник, 31 Октября
Focus: Max Strength
Squat
Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Ball Throw
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
CM - Ball Throw
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
6 Rounds
1 Split Squat - BB
75 kg | 8 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 5 reps ea
95 kg | 5 reps ea
100 kg | 5 reps ea
2 Shoulder Extension - 2 DB
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
After Each Round:
3 mins Rest
1 Split Squat - BB
75 kg | 8 reps ea
80 kg | 6 reps ea
85 kg | 6 reps ea
90 kg | 5 reps ea
95 kg | 5 reps ea
100 kg | 5 reps ea
2 Shoulder Extension - 2 DB
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
6-8 kg | 12 reps
After Each Round:
3 mins Rest
4 Rounds
1 Palloff Press - Eccentric
10 - 15 kg | 8 reps ea
10 - 15 kg | 8 reps ea
10 - 15 kg | 8 reps ea
10 - 15 kg | 8 reps ea
After each round:
Rest: :45 secs
1 Palloff Press - Eccentric
10 - 15 kg | 8 reps ea
10 - 15 kg | 8 reps ea
10 - 15 kg | 8 reps ea
10 - 15 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 Front Squat - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Split Position - Over Row - 1 Arm
20 kg | 12 reps ea
20 kg | 12 reps ea
25 kg | 12 reps ea
After each round:
Rest: 1:00 mins
1 Front Squat - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Split Position - Over Row - 1 Arm
20 kg | 12 reps ea
20 kg | 12 reps ea
25 kg | 12 reps ea
After each round:
Rest: 1:00 mins
3 Rounds
1 TRX - Y-Fly
12 reps
12 reps
12 reps
2 TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 1:00 mins
1 TRX - Y-Fly
12 reps
12 reps
12 reps
2 TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 1:00 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 5 | Вторник, 31 Октября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch
15 kg | 5 reps ea
15 kg | 5 reps ea
20 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Snatch
15 kg | 5 reps ea
15 kg | 5 reps ea
20 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
5 Rounds
1 Chest Press - BB
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
2 Landmine - Push Press (Fast) - 1 Arm
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
3 Rope Slam - Alt.
:15 sec
:15 sec
:15 sec
:15 sec
:15 sec
Rest: 2:30 - 3:00
1 Chest Press - BB
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
60 kg | 6 reps
65 kg | 6 reps
2 Landmine - Push Press (Fast) - 1 Arm
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
3 Rope Slam - Alt.
:15 sec
:15 sec
:15 sec
:15 sec
:15 sec
Rest: 2:30 - 3:00
3 Rounds
Quadrupped - Handwalk
10 kg | 3 rounds | 4 steps ea
10 kg | 3 rounds | 4 steps ea
10 kg | 3 rounds | 4 steps ea
Quadrupped - Handwalk
10 kg | 3 rounds | 4 steps ea
10 kg | 3 rounds | 4 steps ea
10 kg | 3 rounds | 4 steps ea
3 Rounds
1 Glutei Bridge - Eccentric (with slides)
25 kg | 8 reps
2 TRX - Inverted Row
10 kg | 12 reps
3 Narrow Push Ups
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 Glutei Bridge - Eccentric (with slides)
25 kg | 8 reps
2 TRX - Inverted Row
10 kg | 12 reps
3 Narrow Push Ups
5 kg | 12 Reps
After each round:
Rest: 45 secs
10 Rounds
Skier
Work: 30 sec / Rest: 30 sec
Skier
Work: 30 sec / Rest: 30 sec
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 4 | Четверг, 26 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 CM - Squat Jump to Box - Landing - 1 Leg
45 cm | 4 reps ea
45 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
Rest: 2:30
1 Trapbar - Deadlift
100 kg | 8 reps
110 kg | 8 reps
115 kg | 6 reps
120 kg | 6 reps
125 kg | 6 reps
130 kg | 6 reps
2 CM - Squat Jump to Box - Landing - 1 Leg
45 cm | 4 reps ea
45 cm | 4 reps ea
50 cm | 4 reps ea
50 cm | 4 reps ea
60 cm | 4 reps ea
60 cm | 4 reps ea
Rest: 2:30
3 Rounds
1 Sleds March
S + 105 kg | 2 lines
S + 110 kg | 2 lines
S + 115 kg | 2 lines
2 Half-kneeling - Shoulder Press - 1 Arm
10 kg | 12 Reps
12.5 kg | 12 Reps
12.5 kg | 12 Reps
12.5 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds March
S + 105 kg | 2 lines
S + 110 kg | 2 lines
S + 115 kg | 2 lines
2 Half-kneeling - Shoulder Press - 1 Arm
10 kg | 12 Reps
12.5 kg | 12 Reps
12.5 kg | 12 Reps
12.5 kg | 12 Reps
After each round:
Rest: 45 secs
3 Rounds
1 RDL - 1 Leg - 2 DB
16 kg| 8 reps ea
16 kg| 8 reps ea
16 kg| 8 reps ea
2 Swing - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg - 2 DB
16 kg| 8 reps ea
16 kg| 8 reps ea
16 kg| 8 reps ea
2 Swing - 1 KB
24 kg | 12 reps
24 kg | 12 reps
24 kg | 12 reps
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
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, 19 октября
Focus: Max Strength
Focus: Row
Комментарии:
Sleds pull up by rope 2й подход 70 3й подход 90 вес
Focus: Row
Комментарии:
Sleds pull up by rope 2й подход 70 3й подход 90 вес
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
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
59 kg | 6 reps
62 kg | 5 reps
65 kg | 5 reps
2 Plyo Push Ups (Continuous)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
1 Bench - Row
45 kg | 8 reps
50 kg | 8 reps
55 kg | 6 reps
59 kg | 6 reps
62 kg | 5 reps
65 kg | 5 reps
2 Plyo Push Ups (Continuous)
6 reps
6 reps
6 reps
6 reps
6 reps
6 reps
Rest: 2:30
4 Rounds
Palloff Press - Eccentric
10 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
Palloff Press - Eccentric
10 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
3 Rounds
1 Sleds Pull Ups by Rope
S + 50 kg | 1 line
S + 60 kg | 1 line
S + 65 kg | 1 line
2 Hip Thrust - BB
60 kg | 12 reps
65 kg | 12 reps
70 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
S + 50 kg | 1 line
S + 60 kg | 1 line
S + 65 kg | 1 line
2 Hip Thrust - BB
60 kg | 12 reps
65 kg | 12 reps
70 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
Arnold`s Shoulder Press - 2 DB
10 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
After each round:
Rest: 45 secs
Arnold`s Shoulder Press - 2 DB
10 kg | 12 reps
12.5 kg | 12 reps
12.5 kg | 12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Вторник, 17 Октября
Focus: Max Strength
Squat
Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Ball Throw
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
CM - Ball Throw
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
6 Rounds
1 Squat - BB
72 kg | 8 reps
77 kg | 6 reps
82 kg | 5 reps
87 kg | 5 reps
92 kg | 5 reps
96 kg | 5 reps
2 СM - Vertical 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
After Each Round:
3 mins Rest
1 Squat - BB
72 kg | 8 reps
77 kg | 6 reps
82 kg | 5 reps
87 kg | 5 reps
92 kg | 5 reps
96 kg | 5 reps
2 СM - Vertical 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
After Each Round:
3 mins Rest
4 Rounds
1 Body Saw with Slides
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: :45 secs
1 Body Saw with Slides
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: :45 secs
4 Rounds
1 Front - BWD Lunge (Negative)
BB + 20 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 30 kg | 8 reps ea
BB + 30 kg | 8 reps ea
2 In Block - Bent Knee - Over Row
20 kg | 12 reps
20 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
3 Biceps Curl - 2 DB
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
1 Front - BWD Lunge (Negative)
BB + 20 kg | 8 reps ea
BB + 25 kg | 8 reps ea
BB + 30 kg | 8 reps ea
BB + 30 kg | 8 reps ea
2 In Block - Bent Knee - Over Row
20 kg | 12 reps
20 kg | 12 reps
25 kg | 12 reps
25 kg | 12 reps
3 Biceps Curl - 2 DB
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 1 | Четверг, 12 Октября
Focus: Max Strength
Focus: Chest Press
Focus: Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Power Snatch
15 kg | 5 reps ea
15 kg | 5 reps ea
20 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Power Snatch
15 kg | 5 reps ea
15 kg | 5 reps ea
20 kg | 5 reps ea
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
45 kg | 8 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
2 Inclined - Sc. Extension
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
Rest: 2:30 - 3:00
1 Chest Press - BB
40 kg | 8 reps
45 kg | 8 reps
50 kg | 6 reps
55 kg | 6 reps
60 kg | 5 reps
65 kg | 5 reps
2 Inclined - Sc. Extension
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
Rest: 2:30 - 3:00
3 Rounds
1 Glutei Bridge - Eccentric (with slides)
25 kg | 8 reps
2 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
1 Glutei Bridge - Eccentric (with slides)
25 kg | 8 reps
2 Swing - 1 KB
24 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 TRX - Inverted Row
10 kg | 12 reps
2 Narrow Push Ups
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 TRX - Inverted Row
10 kg | 12 reps
2 Narrow Push Ups
5 kg | 12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
15
Тренировка 1 | Вторник, 10 Октября
Focus: Tests & Cardio
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
Lateral - Base Position - to Rotational Ball Throw
4-5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
Lateral - Base Position - to Rotational Ball Throw
4-5 kg | 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
Chest Press - BB
72 kg | 6 reps
77 kg | 6 reps
82 kg | 5 reps
87 kg | 5 reps
91 kg | 4 reps
95 kg | 4 reps
Rest: 2:30 - 3:00
Chest Press - BB
72 kg | 6 reps
77 kg | 6 reps
82 kg | 5 reps
87 kg | 5 reps
91 kg | 4 reps
95 kg | 4 reps
Rest: 2:30 - 3:00
6 Rounds
1 TRX - Inverted Row
20 kg ea | 12 reps
2 Narrow Push Ups
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 TRX - Inverted Row
20 kg ea | 12 reps
2 Narrow Push Ups
5 kg | 12 Reps
After each round:
Rest: 45 secs
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
15
Тренировка 8 | Четверг, 5 Октября
Focus: Cardio-Endurance
Focus: Total Body
Focus: Total Body
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Lateral - Base Position - Overhead to Ball Throw (мягкий черный мяч)
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Lateral - Base Position - Overhead to Ball Throw (мягкий черный мяч)
5 kg | 4 reps ea
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Раскатка для дома
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
После раскатки делаем по порядку вот эти упражнения
8 ea| Supine - Dynamic Bent Knee Hamstring Stretch
8 ea| Z-Position - Glutei Stretch
8 ea| T-Spine Rotation
Тренировка 7 | Вторник, 3 Октября
Focus: Max Strength
Focus: Deadlift
Focus: Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
128 kg | 5 reps
2 Sleds - Fast (Straight Arms)
30 kg | 1 Line
35 kg | 1 Line
35 kg | 1 Line
37 kg | 1 Line
40 kg | 1 Line
40 kg | 1 Line
Rest: 2:30
1 Trapbar - Deadlift
105 kg | 8 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 5 reps
125 kg | 5 reps
128 kg | 5 reps
2 Sleds - Fast (Straight Arms)
30 kg | 1 Line
35 kg | 1 Line
35 kg | 1 Line
37 kg | 1 Line
40 kg | 1 Line
40 kg | 1 Line
Rest: 2:30
3 Rounds
1 Sleds - March
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
120 kg | 2 lines
2 Push Ups
10kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds - March
110 kg | 2 lines
115 kg | 2 lines
120 kg | 2 lines
120 kg | 2 lines
2 Push Ups
10kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
10 kg | 12 Reps
3 Biceps - BB
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
30 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Thrusters with Ball@5 kg
Work: 30 sec
Rest: 45 sec
Thrusters with Ball@5 kg
Work: 30 sec
Rest: 45 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6 | Четверг, 28 Сентября
Focus: Max Strength
Focus: Row
Focus: Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
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
45 kg | 8 reps
50 kg | 8 reps
53 kg | 6 reps
56 kg | 6 reps
59 kg | 6 reps
62 kg | 6 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
Rest: 2:30
1 Bench - Row
45 kg | 8 reps
50 kg | 8 reps
53 kg | 6 reps
56 kg | 6 reps
59 kg | 6 reps
62 kg | 6 reps
2 Landmine - Push Press - 1 Arm (Power)
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
BB + 10 kg ea | 5 reps ea
Rest: 2:30
4 Rounds
1 Sleds Pull Ups by Rope
S + 30 kg | 1 line
S + 30 kg | 1 line
S + 30 kg | 1 line
S + 30 kg | 1 line
2 Hip Thrust - BB
60 kg | 12 reps
65 kg | 12 reps
70 kg | 12 reps
75 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope
S + 30 kg | 1 line
S + 30 kg | 1 line
S + 30 kg | 1 line
S + 30 kg | 1 line
2 Hip Thrust - BB
60 kg | 12 reps
65 kg | 12 reps
70 kg | 12 reps
75 kg | 12 reps
After each round:
Rest: 45 secs
8 Rounds
Work: 15 sec| Rest: 30 sec
Swing - 1 KB@16 kg
Rest after 1st part: 3 min
8 Rounds
Work: 30 sec/ 30 sec
Rest: 45 sec
Rope Slam - Alt./ Shuttle Run
Work: 15 sec| Rest: 30 sec
Swing - 1 KB@16 kg
Rest after 1st part: 3 min
8 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 | Вторник, 26 Сентября
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
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
CM - Ball Throw
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
6 Rounds
1 Squat - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
84 kg | 5 reps
87 kg | 5 reps
90 kg | 5 reps
2 СM - Vertical 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
After Each Round:
3 mins Rest
1 Squat - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
84 kg | 5 reps
87 kg | 5 reps
90 kg | 5 reps
2 СM - Vertical 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
After Each Round:
3 mins Rest
4 Rounds
1 Body Saw with Slides
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: :45 secs
1 Body Saw with Slides
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: :45 secs
4 Rounds
1 Landmine - BWD Lunge
BB + 20 kg | 8 reps ea
BB + 25 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
10 kg | Max
3 Biceps Curl - 2 DB
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
1 Landmine - BWD Lunge
BB + 20 kg | 8 reps ea
BB + 25 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
10 kg | Max
3 Biceps Curl - 2 DB
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 1:00 mins
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
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
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
2 Push Ups
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
After each round:
Rest: 2:30
1 Pull-Ups with 3-points pauses
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
2 Push Ups
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
10 - 15 kg | 12 Reps
After each round:
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
12.5 - 15 kg | 12 reps
12.5 - 15 kg | 12 reps
12.5 - 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
12.5 - 15 kg | 12 reps
12.5 - 15 kg | 12 reps
12.5 - 15 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Inclined-Sc.Extension - 2 DB
4 kg | 12 reps ea
4 kg | 12 reps ea
4 kg | 12 reps ea
After each round:
Rest: 45 secs
1 Inclined-Sc.Extension - 2 DB
4 kg | 12 reps ea
4 kg | 12 reps ea
4 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: French Contrust
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
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
5 Rounds
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 CM - Box Jump
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
3 Landmine - Push Press - 1 Arm
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
Rest: 2:30
1 Trapbar - Deadlift
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 CM - Box Jump
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
3 Landmine - Push Press - 1 Arm
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
Rest: 2:30
3 Rounds
1 Sleds - March
105 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Arnold`s Shoulder Press - 2 DB
12.5 kg | 12 Reps
12.5 kg | 12 Reps
12.5 kg | 12 Reps
3 TRX - Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Sleds - March
105 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Arnold`s Shoulder Press - 2 DB
12.5 kg | 12 Reps
12.5 kg | 12 Reps
12.5 kg | 12 Reps
3 TRX - Y-Fly
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 15 sec (Max Tempo)
Rest: 30sec
Bike
Work: 15 sec (Max Tempo)
Rest: 30sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2| Четверг, 14 Сентября
Focus: Max Strength
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
Power Clean 1 DB
20 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea| T-Spine Rotation
Power Clean 1 DB
20 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea| T-Spine Rotation
6 Rounds
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
54 kg | 6 reps
57 kg | 5 reps
60 kg | 5 reps
62 kg | 5 reps
2 Split Position - Hip Hinge - Rotational - Ball Throw
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
After Each Round:
Rest: 2:30 mins
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
54 kg | 6 reps
57 kg | 5 reps
60 kg | 5 reps
62 kg | 5 reps
2 Split Position - Hip Hinge - Rotational - Ball Throw
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
5 kg | 6 reps ea
After Each Round:
Rest: 2:30 mins
4 Rounds
1 In Block - Half - Kneeling - Low to High
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
After each round:
Rest: :45 secs
1 In Block - Half - Kneeling - Low to High
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
15 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 RDL - 1 Leg - with Row
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 Seated - Shoulder Press - 2 DB - Alt.
12.5 kg ea | 20 reps
12.5 kg ea | 20 reps
12.5 kg ea | 20 reps
After each round:
Rest: 1:00 mins
1 RDL - 1 Leg - with Row
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 Seated - Shoulder Press - 2 DB - Alt.
12.5 kg ea | 20 reps
12.5 kg ea | 20 reps
12.5 kg ea | 20 reps
After each round:
Rest: 1:00 mins
3 Rounds
2 Supine - French Press - 2 DB
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
After each round:
Rest: 1:00 mins
2 Supine - French Press - 2 DB
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
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: 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.
6 Rounds
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
40 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
55 kg | 12 reps
2 Shoulder Extension - 2 DB
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
8 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Step on the Box - 2 KB
17.5 kg ea| 8 steps ea
17.5 kg ea| 8 steps ea
17.5 kg ea| 8 steps ea
2 Inclined - Row - 2DB
20 kg | 12 Reps
20 kg | 12 Reps
20 kg | 12 Reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
17.5 kg ea| 8 steps ea
17.5 kg ea| 8 steps ea
17.5 kg ea| 8 steps ea
2 Inclined - Row - 2DB
20 kg | 12 Reps
20 kg | 12 Reps
20 kg | 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: 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
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
12.5 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 7 | Вторник, 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
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 Half-kneeling to 1 Leg Stand to 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
5 kg | 4 reps ea
Rest: 2:30
1 Trapbar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 Half-kneeling to 1 Leg Stand to 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
5 kg | 4 reps ea
Rest: 2:30
3 Rounds
1 Sleds - March
105 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Push Ups
5 kg | 14 Reps
5 kg | 14 Reps
5 kg | 14 Reps
After each round:
Rest: 45 secs
1 Sleds - March
105 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Push Ups
5 kg | 14 Reps
5 kg | 14 Reps
5 kg | 14 Reps
After each round:
Rest: 45 secs
3 Rounds
BWD Lunge - 1 KB
25 kg| 10 reps ea
25 kg| 10 reps ea
25 kg| 10 reps ea
TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
BWD Lunge - 1 KB
25 kg| 10 reps ea
25 kg| 10 reps ea
25 kg| 10 reps ea
TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 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 - 3 Point Pause
4 reps
4 reps
4 reps
4 reps
4 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 - 3 Point Pause
4 reps
4 reps
4 reps
4 reps
4 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
10 kg | 8 reps ea
10 kg | 8 reps ea
12.5 kg | 8 reps ea
12.5 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
10 kg | 8 reps ea
10 kg | 8 reps ea
12.5 kg | 8 reps ea
12.5 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 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
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
CM - Ball Throw - 10 kg
5 kg | 4 reps
5 kg | 4 reps
5 kg | 4 reps
After each round:
3 reps ea| Deep Squat to Stand
6 Rounds
1 Squat - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 5 reps
85 kg | 5 reps
88 kg | 5 reps
2 Sleds - Fast
20 kg | 1 line
25 kg | 1 line
25 kg | 1 line
30 kg | 1 line
30 kg | 1 line
30 kg | 1 line
After Each Round:
3 mins Rest
1 Squat - BB
70 kg | 8 reps
75 kg | 6 reps
80 kg | 5 reps
83 kg | 5 reps
85 kg | 5 reps
88 kg | 5 reps
2 Sleds - Fast
20 kg | 1 line
25 kg | 1 line
25 kg | 1 line
30 kg | 1 line
30 kg | 1 line
30 kg | 1 line
After Each Round:
3 mins Rest
4 Rounds
1 Body Saw with Slides
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: :45 secs
1 Body Saw with Slides
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
15 kg | 8 reps
After each round:
Rest: :45 secs
4 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
Power Clean 1 DB
15 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea| T-Spine Rotation
Power Clean 1 DB
15 kg | 4 reps ea
20 kg | 4 reps ea
20 kg | 4 reps ea
After each round:
3 reps ea| T-Spine Rotation
5 Rounds
1 Chest Press - BB
45 kg | 8 reps
50 kg | 6 reps
52 kg | 5 reps
54 kg | 5 reps
57 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
4 kg | 4 reps ea
4 kg | 4 reps ea
4 kg | 4 reps ea
4 kg | 4 reps ea
4 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
45 kg | 8 reps
50 kg | 6 reps
52 kg | 5 reps
54 kg | 5 reps
57 kg | 5 reps
2 Lateral - Base Position - Overhead - Ball Throw
4 kg | 4 reps ea
4 kg | 4 reps ea
4 kg | 4 reps ea
4 kg | 4 reps ea
4 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 - Half - Kneeling - Low to High
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
After each round:
Rest: :45 secs
1 In Block - Half - Kneeling - Low to High
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
10-15 kg | 8 reps ea
After each round:
Rest: :45 secs
3 Rounds
1 RDL - 1 Leg - with Row
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 Supine - French Press - 2 DB
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
3 Sc. Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
After each round:
Rest: 1:00 mins
1 RDL - 1 Leg - with Row
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 Supine - French Press - 2 DB
8 kg | 12 reps ea
8 kg | 12 reps ea
8 kg | 12 reps ea
3 Sc. Extension - 2 DB
4 kg | 12 reps
4 kg | 12 reps
4 kg | 12 reps
After each round:
Rest: 1:00 mins
12 Rounds
Rope Slam - Alt.
Work: 30 sec/30 sec
Rope Slam - Alt.
Work: 30 sec/30 sec
Focus - Upper Body
Foam Roll | Trigger Point | PNF
Foam Roll | Trigger Point | PNF
Тренировка 3 | Вторник, 22 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
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
12.5 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Trapbar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 CM - Box Jump - 1 Leg
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
Rest: 2:30
1 Trapbar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 CM - Box Jump - 1 Leg
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
30 cm | 4 reps ea
Rest: 2:30
3 Rounds
1 Sleds - March
105 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Push Ups
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds - March
105 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Push Ups
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
3 Rounds
BWD Lunge - 1 KB
20 kg| 8 reps ea
20 kg| 8 reps ea
20 kg| 8 reps ea
TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
BWD Lunge - 1 KB
20 kg| 8 reps ea
20 kg| 8 reps ea
20 kg| 8 reps ea
TRX - Biceps Curl
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Четверг, 17 Августа
Focus: French Contrust
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
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
2 Rope from the floor (very fast)
50 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
3 Plyo Push Ups - Continuos
8 reps
8 reps
8 reps
8 reps
8 reps
Rest: 3:00
1 Pull Ups
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
5 kg | 6 reps
2 Rope from the floor (very fast)
50 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
55 kg | 6 reps
60 kg | 6 reps
3 Plyo Push Ups - Continuos
8 reps
8 reps
8 reps
8 reps
8 reps
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
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 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
10 kg | 8 reps ea
10 kg | 8 reps ea
10 kg | 8 reps ea
10 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
8 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
8 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.
6 Rounds
1 Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
2 Push Ups (weighted)
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Front Squat - BB
30 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
2 Push Ups (weighted)
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Step on the Box - 2 KB
16 kg ea| 8 steps ea
16 kg ea| 8 steps ea
16 kg ea| 8 steps ea
2 Inclined - Row - 2DB
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 KB
16 kg ea| 8 steps ea
16 kg ea| 8 steps ea
16 kg ea| 8 steps ea
2 Inclined - Row - 2DB
15 kg | 12 Reps
15 kg | 12 Reps
15 kg | 12 Reps
After each round:
Rest: 45 secs
10 Rounds
Bike (~450 watts)
Work: 30 sec / Rest: 90 sec
Bike (~450 watts)
Work: 30 sec / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
13
Тренировка 8 | Четверг, 3 Августа
Focus: Max Strength
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.
6 Rounds
1 Chest Press - BB
45 kg | 8 reps
48 kg | 6 reps
52 kg | 5 reps
55 kg | 5 reps
57 kg | 5 reps
60 kg | 4 reps
2 Slam Ball (Power)
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: 2:30
1 Chest Press - BB
45 kg | 8 reps
48 kg | 6 reps
52 kg | 5 reps
55 kg | 5 reps
57 kg | 5 reps
60 kg | 4 reps
2 Slam Ball (Power)
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: 2:30
3 Rounds
1 Front Squat - 1 KB (медленно вниз, медленно вверх)
24 kg ea| 12 reps
24 kg ea| 12 reps
24 kg ea| 12 reps
2 Push Ups (weigthed)
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
3 Inclined - Sc. Extension - 2 DB
4 kg | 12 Reps
4 kg | 12 Reps
4 kg | 12 Reps
After each round:
Rest: 45 secs
1 Front Squat - 1 KB (медленно вниз, медленно вверх)
24 kg ea| 12 reps
24 kg ea| 12 reps
24 kg ea| 12 reps
2 Push Ups (weigthed)
5 kg | 12 reps
5 kg | 12 reps
5 kg | 12 reps
3 Inclined - Sc. Extension - 2 DB
4 kg | 12 Reps
4 kg | 12 Reps
4 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 7 | Вторник, 1 Августа
Focus: Max Strength
Focus: Lower Body - Pull
Deadlift
Focus: Lower Body - Pull
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat Jump to Ball Throw
5 kg ea| 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to Ball Throw
5 kg ea| 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Trap Bar - 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 1 Leg - CM - Squat Jump
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 2:30
1 Trap Bar - 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 1 Leg - CM - Squat Jump
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
4 reps ea
Rest: 2:30
3 Rounds
1 Sleds March
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
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
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
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 Hip Thrust - BB
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Push Ups
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Hip Thrust - BB
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Push Ups
5-10 kg ea | 12 reps
5-10 kg ea | 12 reps
5-10 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 6 | Четверг, 27 Июля
Focus: French Contrast
Focus: Upper Body - Row
Focus: Upper Body - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Pull Ups (Banded)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 DeadBug - Bench Press - Alt.
15 kg | 16 reps
15 kg | 16 reps
17.5 kg | 16 reps
17.5 kg | 16 reps
20 kg | 16 reps
20 kg | 16 reps
After each round:
Rest: 2:30
1 Pull Ups (Banded)
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
2 DeadBug - Bench Press - Alt.
15 kg | 16 reps
15 kg | 16 reps
17.5 kg | 16 reps
17.5 kg | 16 reps
20 kg | 16 reps
20 kg | 16 reps
After each round:
Rest: 2:30
3 Rounds
Tall-Kneeling - The Wheel Reach
8 reps
8 reps
8 reps
Split Position - 1 Leg - Hip Hinge to Ball Throw
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Tall-Kneeling - The Wheel Reach
8 reps
8 reps
8 reps
Split Position - 1 Leg - Hip Hinge to Ball Throw
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 Sleds- Horizontal Row
S + 50 kg | 1 line
S + 60 kg | 1 line
S + 65 kg | 1 line
S + 70 kg | 1 line
2 Arnold`s Shoulder Press - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Sleds- Horizontal Row
S + 50 kg | 1 line
S + 60 kg | 1 line
S + 65 kg | 1 line
S + 70 kg | 1 line
2 Arnold`s Shoulder Press - 2 DB
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Goblet Squat - 1 KB
24 kg | 12 Reps
24 kg | 12 Reps
24 kg | 12 Reps
Biceps - BB
25-30 kg | Max
After each round:
Rest: 45 secs
1 Goblet Squat - 1 KB
24 kg | 12 Reps
24 kg | 12 Reps
24 kg | 12 Reps
Biceps - BB
25-30 kg | Max
After each round:
Rest: 45 secs
10 Rounds
Skier|Shuttle Run
Work: 30 sec/30 sec
Rest: 45 sec
Skier|Shuttle Run
Work: 30 sec/30 sec
Rest: 45 sec
Тренировка 5 | Суббота, 22 июля
Focus: French Contrast
Focus: Back Squat
Focus: Back 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
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
5 Rounds
1 Split Squat - BB
60 kg | 8 reps ea
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 5 reps ea
80 kg | 5 reps ea
2 NCM Squat Jump
45 cm
45 cm
45 cm
45 cm
45 cm
3 Thrusters - 2 DB
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
Rest: 2:30
1 Split Squat - BB
60 kg | 8 reps ea
65 kg | 8 reps ea
70 kg | 6 reps ea
75 kg | 5 reps ea
80 kg | 5 reps ea
2 NCM Squat Jump
45 cm
45 cm
45 cm
45 cm
45 cm
3 Thrusters - 2 DB
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
10 kg ea | 8 reps
Rest: 2:30
3 Rounds
1 Front Squat to Press - 2 Arms
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
2 Split Position - Row - 1 Arm
17.5 kg ea | 12 reps ea
17.5 kg ea | 12 reps ea
17.5 kg ea | 12 reps ea
3 Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Front Squat to Press - 2 Arms
20 kg | 8 reps
20 kg | 8 reps
20 kg | 8 reps
2 Split Position - Row - 1 Arm
17.5 kg ea | 12 reps ea
17.5 kg ea | 12 reps ea
17.5 kg ea | 12 reps ea
3 Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec (Max) / Rest: 90 sec (slow)
Bike
Work: 30 sec (Max) / Rest: 90 sec (slow)
Тренировка 4 | Четверг, 20 Июля
Focus: Max Strength
Focus: Upper Body - Сhest Press
Focus: Upper Body - Сhest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
52 kg | 6 reps
55 kg | 5 reps
57 kg | 5 reps
2 Lateral - Base Position - Ball Throw
5 kg ea | 4 reps ea
5kg ea | 4 reps ea
5 kg ea | 4 reps ea
5 kg ea | 4 reps ea
5 kg ea | 4 reps ea
5 kg ea | 4 reps ea
Rest: 2:30
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
52 kg | 6 reps
55 kg | 5 reps
57 kg | 5 reps
2 Lateral - Base Position - Ball Throw
5 kg ea | 4 reps ea
5kg ea | 4 reps ea
5 kg ea | 4 reps ea
5 kg ea | 4 reps ea
5 kg ea | 4 reps ea
5 kg ea | 4 reps ea
Rest: 2:30
3 Rounds
Dead Bug with Lateral Arms & Leg Reach
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Dead Bug with Lateral Arms & Leg Reach
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
3 Rounds
1 RDL - 1 Leg with Row - 1 KB
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 TRX - Triceps Press
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 RDL - 1 Leg with Row - 1 KB
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
2 TRX - Triceps Press
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Lateral Squat with Slides
20 kg | 10 reps ea
20 kg | 10 reps ea
20 kg | 10 reps ea
2 Sc. Extension - 2 DB
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with Slides
20 kg | 10 reps ea
20 kg | 10 reps ea
20 kg | 10 reps ea
2 Sc. Extension - 2 DB
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Rope Slam - Alt.| Run
Work: 30 sec/ 30 sec
Rest: 45 sec
Rope Slam - Alt.| Run
Work: 30 sec/ 30 sec
Rest: 45 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Вторник, 18 Июля
Focus: Max Strength
Focus: Lower Body - Pull
Deadlift
Focus: Lower Body - Pull
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat Jump to Ball Throw
5 kg ea| 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to Ball Throw
5 kg ea| 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Trap Bar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 4 Hurdles - Squat Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
1 Trap Bar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 4 Hurdles - Squat Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
3 Rounds
1 Sleds March
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
2 Shoulder Extension - 2 DB
6 kg | 12 Reps
6 kg | 12 Reps
6 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds March
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
2 Shoulder Extension - 2 DB
6 kg | 12 Reps
6 kg | 12 Reps
6 kg | 12 Reps
After each round:
Rest: 45 secs
3 Rounds
1 Hip Thrust - BB
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Bent Knee - Sc. 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 Hip Thrust - BB
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Bent Knee - Sc. Extension - 2 DB
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
Тренировка 2 | Вторник, 13 Июля
Focus: French Contrast
Focus: Upper Body - Row
Focus: Upper Body - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
5 Rounds
1 Bench - Row
45 kg | 8 reps
48 kg | 6 reps
50 kg | 6 reps
52 kg | 5 reps
55 kg | 5 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 Skier (~10 kkal)
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
Rest: 2:30
1 Bench - Row
45 kg | 8 reps
48 kg | 6 reps
50 kg | 6 reps
52 kg | 5 reps
55 kg | 5 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 Skier (~10 kkal)
:20 sec
:20 sec
:20 sec
:20 sec
:20 sec
After each round:
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge to Press - 1 Arm
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge to Press - 1 Arm
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
BB + 15 kg | 8 reps ea
2 Narrow Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Pull Ups by Rope - 1 Arm
S + 20 kg | 1 Line
S + 20 kg | 1 Line
S + 20 kg | 1 Line
Biceps - BB
30-35 kg | Max
After each round:
Rest: 45 secs
1 Sleds Pull Ups by Rope - 1 Arm
S + 20 kg | 1 Line
S + 20 kg | 1 Line
S + 20 kg | 1 Line
Biceps - BB
30-35 kg | Max
After each round:
Rest: 45 secs
Тренировка 1 | Вторник, 11 Июля
Focus: Foundation
Focus: RSA Test
Focus: RSA 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.
6 Rounds
1 RDL - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Landmine - Half - Kneeling - Shoulder Press
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
Rest: 2:30
1 RDL - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Landmine - Half - Kneeling - Shoulder Press
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
7.5 kg ea | 8 reps ea
Rest: 2:30
4 Rounds
Half - Kneeling - Hip Hinge with Rotation
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
Half - Kneeling - Hip Hinge with Rotation
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
5 kg | 8 reps ea
4 Rounds
1 Lateral Squat with Slide
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
1 Push Ups
12 reps
12 reps
12 reps
12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with Slide
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
16 kg | 8 reps ea
1 Push Ups
12 reps
12 reps
12 reps
12 reps
2 Narrow Push Ups
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
Max Rounds
Bike
Work: 30 sec (~450 watts)
Rest: 120 sec
Bike
Work: 30 sec (~450 watts)
Rest: 120 sec
3
Тренировка 8 | Четверг, 6 июля
Focus: TESTS
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.
2 Rounds
NCM Squat Jump
3 reps
2 Rounds
CM Squat Jump
3 reps
2 Rounds
Broad Jump
3 reps
NCM Squat Jump
3 reps
2 Rounds
CM Squat Jump
3 reps
2 Rounds
Broad Jump
3 reps
6 Rounds
100 | 8 reps
110 | 6 reps
115 | 6 reps
120 | 6 reps
125 | 5 reps
130 | 4 reps
100 | 8 reps
110 | 6 reps
115 | 6 reps
120 | 6 reps
125 | 5 reps
130 | 4 reps
6 rounds
45 kg | 8 reps
48 kg | 8 reps
52 reps | 6 reps
55 reps | 5 reps
57 reps | 4 reps
60 reps | 4 reps
45 kg | 8 reps
48 kg | 8 reps
52 reps | 6 reps
55 reps | 5 reps
57 reps | 4 reps
60 reps | 4 reps
6 Rounds
60 kg | 8 reps
65kg | 6 reps
70 kg | 5 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 4 reps
Rest: 2:30 min
60 kg | 8 reps
65kg | 6 reps
70 kg | 5 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 4 reps
Rest: 2:30 min
40 kg | 8 reps
42.5 kg | 8 reps
45 kg | 5 reps
47 kg | 5 reps
50 kg | 5 reps
55 kg | 4 reps
42.5 kg | 8 reps
45 kg | 5 reps
47 kg | 5 reps
50 kg | 5 reps
55 kg | 4 reps
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 7 | Вторник, 4 июля
Focus: Unloaded
Focus: Back Squat
Focus: Back 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
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
5 Rounds
1 Back Squat - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
2 Bent Knee - Row - 1 Arm
17.5 | 12 reps ea
17.5 | 12 reps ea
17.5 | 12 reps ea
17.5 | 12 reps ea
17.5 | 12 reps ea
Rest: 2:30
1 Back Squat - BB
55 kg | 8 reps
60 kg | 8 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
2 Bent Knee - Row - 1 Arm
17.5 | 12 reps ea
17.5 | 12 reps ea
17.5 | 12 reps ea
17.5 | 12 reps ea
17.5 | 12 reps ea
Rest: 2:30
3 Rounds
1 Step on the Box
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
2 Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
1 Step on the Box
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
16 kg ea| 8 reps ea
2 Push Ups
10 kg | 12 reps
10 kg | 12 reps
10 kg | 12 reps
After each round:
Rest: 45 secs
10 Rounds
Bike
Work: 30 sec (Max) / Rest: 90 sec (slow)
Bike
Work: 30 sec (Max) / Rest: 90 sec (slow)
Тренировка 6 | Четверг, 29 июня
Focus: Max Strength
Focus: Upper Body - Сhest Press
Focus: Upper Body - Сhest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
52 kg | 6 reps
55 kg | 5 reps
57 kg | 5 reps
2 Landmine-Split Position - Clean - 1 Arm
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
Rest: 2:30
1 Chest Press - BB
42 kg | 8 reps
45 kg | 6 reps
48 kg | 6 reps
52 kg | 6 reps
55 kg | 5 reps
57 kg | 5 reps
2 Landmine-Split Position - Clean - 1 Arm
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
Rest: 2:30
3 Rounds
1 RDL - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Push Ups with Row
12 kg ea | 5 Reps ea
12 kg ea | 5 Reps ea
12 kg ea | 5 Reps ea
After each round:
Rest: 45 secs
1 RDL - BB
45 kg | 12 reps
45 kg | 12 reps
45 kg | 12 reps
2 Push Ups with Row
12 kg ea | 5 Reps ea
12 kg ea | 5 Reps ea
12 kg ea | 5 Reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Lateral Squat with Slides
20 kg | 10 reps ea
20 kg | 10 reps ea
20 kg | 10 reps ea
2 Sc. Extension - 2 DB
4 kg ea | 12 reps
4 kg ea | 12 reps
4 kg ea | 12 reps
After each round:
Rest: 45 secs
1 Lateral Squat with Slides
20 kg | 10 reps ea
20 kg | 10 reps ea
20 kg | 10 reps ea
2 Sc. Extension - 2 DB
4 kg ea | 12 reps
4 kg ea | 12 reps
4 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 5 | Вторник, 27 июня
Focus: Max Strength
Focus: Back Squat
Focus: Back 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
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
6 Rounds
1 Back Squat - BB
55 kg | 8 reps ea
60 kg | 8 reps ea
65 kg | 5 reps ea
70 kg | 5 reps ea
75 kg | 5 reps ea
80 kg | 5 reps ea
2 Lateral Bound
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
Rest: 2:30
1 Back Squat - BB
55 kg | 8 reps ea
60 kg | 8 reps ea
65 kg | 5 reps ea
70 kg | 5 reps ea
75 kg | 5 reps ea
80 kg | 5 reps ea
2 Lateral Bound
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
Rest: 2:30
3 Rounds
1 Bulgarian Split Squat - BB
55 kg | 8 reps ea
60 kg | 8 reps ea
65 kg | 8 reps ea
2 Eccentric - Pull Ups (Banded)
6 reps
6 reps
6 reps
After each round:
Rest: 45 secs
1 Bulgarian Split Squat - BB
55 kg | 8 reps ea
60 kg | 8 reps ea
65 kg | 8 reps ea
2 Eccentric - Pull Ups (Banded)
6 reps
6 reps
6 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds - March
S + 110 kg | 2 lines
S + 110 kg | 2 lines
S + 110 kg | 2 lines
2 Biceps - 2 DB
15 kg | Max Reps
15 kg | Max Reps
15 kg | Max Reps
After each round:
Rest: 45 secs
1 Sleds - March
S + 110 kg | 2 lines
S + 110 kg | 2 lines
S + 110 kg | 2 lines
2 Biceps - 2 DB
15 kg | Max Reps
15 kg | Max Reps
15 kg | Max Reps
After each round:
Rest: 45 secs
Тренировка 4 | Суббота, 24 Июня
Focus: Max Strength
Focus: Upper Body - Row
Focus: Upper Body - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Bench - Row
40 kg | 8 reps
42,5 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 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
10 kg | 5 reps ea
After each round:
Rest: 2:30
1 Bench - Row
40 kg | 8 reps
42,5 kg | 8 reps
45 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
60 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
10 kg | 5 reps ea
After each round:
Rest: 2:30
4 Rounds
1 Landmine - Front Squat to Press
BB + 15 kg | 10 reps
BB + 15 kg | 10 reps
BB + 15 kg | 10 reps
BB + 15 kg | 10 reps
2 Shoulder Extension - 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 Landmine - Front Squat to Press
BB + 15 kg | 10 reps
BB + 15 kg | 10 reps
BB + 15 kg | 10 reps
BB + 15 kg | 10 reps
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Pull Ups
S + 40 kg | 1 Line
S + 40 kg | 1 Line
S + 40 kg | 1 Line
Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
1 Sleds Pull Ups
S + 40 kg | 1 Line
S + 40 kg | 1 Line
S + 40 kg | 1 Line
Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
Тренировка 3 | Четверг, 15 Июня
Focus: Max Strength
Focus: Lower Body - Pull
Deadlift
Focus: Lower Body - Pull
Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
CM - Squat Jump to Ball Throw
5 kg ea| 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
CM - Squat Jump to Ball Throw
5 kg ea| 5 reps
After each round:
3 reps ea| The World Greatest Stretch
Rest: no
6 Rounds
1 Trap Bar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 4 Hurdles - Squat Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
1 Trap Bar - Deadlift
95 kg | 8 reps
100 kg | 8 reps
105 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
2 4 Hurdles - Squat Jump
4 reps
4 reps
4 reps
4 reps
4 reps
4 reps
Rest: 2:30
3 Rounds
1 Sleds March
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
2 Shoulder Extension - 2 DB
6 kg | 12 Reps
6 kg | 12 Reps
6 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds March
S + 105 kg | 2 lines
S + 105 kg | 2 lines
S + 105 kg | 2 lines
2 Shoulder Extension - 2 DB
6 kg | 12 Reps
6 kg | 12 Reps
6 kg | 12 Reps
After each round:
Rest: 45 secs
3 Rounds
1 Hip Thrust - BB
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Biceps - BB
35 kg | Max
35 kg | Max
35 kg | Max
After each round:
Rest: 45 secs
1 Hip Thrust - BB
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
BB + 25 kg | 12 reps
2 Biceps - BB
35 kg | Max
35 kg | Max
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 июня
Focus: Max Strength
Focus: Upper Body - Сhest Press
Focus: Upper Body - Сhest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
45 kg | 6 reps
47,5 kg | 6 reps
50 kg | 6 reps
52,5 kg | 5 reps
55 kg | 5 reps
2 Landmine-Split Position - Clean - 1 Arm
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
Rest: 2:30
1 Chest Press - BB
40 kg | 8 reps
45 kg | 6 reps
47,5 kg | 6 reps
50 kg | 6 reps
52,5 kg | 5 reps
55 kg | 5 reps
2 Landmine-Split Position - Clean - 1 Arm
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
10 kg ea | 4 reps ea
Rest: 2:30
4 Rounds
1 Landmine - Row
25 kg ea| 8 reps
25 kg ea| 8 reps
25 kg ea| 8 reps
25 kg ea| 8 reps
2 Bar - Push Ups
8 Reps
8 Reps
8 Reps
8 Reps
After each round:
Rest: 45 secs
1 Landmine - Row
25 kg ea| 8 reps
25 kg ea| 8 reps
25 kg ea| 8 reps
25 kg ea| 8 reps
2 Bar - Push Ups
8 Reps
8 Reps
8 Reps
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 | Четверг, 8 июня
Focus: Max Strength
Focus: Back Squat
Focus: Back 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
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
СM - Squat to Ball Throw
5 kg | 5 reps
5 kg | 5 reps
5 kg | 5 reps
After each round:
Rest: 45 sec
3 Rounds
NCM Jump
3 Rounds
CM Jump
After each round:
Rest: 45 sec
NCM Jump
3 Rounds
CM Jump
After each round:
Rest: 45 sec
6 Rounds
1 Split Squat - BB
55 kg | 8 reps ea
60 kg | 8 reps ea
65 kg | 5 reps ea
70 kg | 5 reps ea
75 kg | 5 reps ea
80 kg | 5 reps ea
2 Inclined - Row - 2 DB
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
Rest: 2:30
1 Split Squat - BB
55 kg | 8 reps ea
60 kg | 8 reps ea
65 kg | 5 reps ea
70 kg | 5 reps ea
75 kg | 5 reps ea
80 kg | 5 reps ea
2 Inclined - Row - 2 DB
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
17,5 kg ea | 12 reps ea
Rest: 2:30
3 Rounds
1 Landmine - Hip Hinge
BB + 35 kg | 12 reps
BB + 35 kg | 12 reps
BB + 35 kg | 12 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
10 kg | 12 Reps ea
10 kg | 12 Reps ea
10 kg | 12 Reps ea
After each round:
Rest: 45 secs
1 Landmine - Hip Hinge
BB + 35 kg | 12 reps
BB + 35 kg | 12 reps
BB + 35 kg | 12 reps
2 Half-Kneeling - Shoulder Press - 1 Arm
10 kg | 12 Reps ea
10 kg | 12 Reps ea
10 kg | 12 Reps ea
After each round:
Rest: 45 secs
3 Rounds
1 Sleds - March
S + 100 kg | 2 lines
S + 100 kg | 2 lines
S + 100 kg | 2 lines
2 Biceps - 2 DB
15 kg | Max Reps
15 kg | Max Reps
15 kg | Max Reps
After each round:
Rest: 45 secs
1 Sleds - March
S + 100 kg | 2 lines
S + 100 kg | 2 lines
S + 100 kg | 2 lines
2 Biceps - 2 DB
15 kg | Max Reps
15 kg | Max Reps
15 kg | Max Reps
After each round:
Rest: 45 secs
2
Тренировка 8 | Четверг, 1 Июня
Focus: Max Strength
Focus: Upper Body - Row
Focus: Upper Body - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Bench - Row
40 kg | 8 reps
42 kg | 8 reps
44 kg | 6 reps
48 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
2 Slam Ball
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
After each round:
Rest: 2:30
1 Bench - Row
40 kg | 8 reps
42 kg | 8 reps
44 kg | 6 reps
48 kg | 6 reps
50 kg | 6 reps
55 kg | 6 reps
2 Slam Ball
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
10 kg | 6 reps
After each round:
Rest: 2:30
4 Rounds
1 Landmine - Front Squat
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
2 Shoulder Extension - 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 Landmine - Front Squat
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
3 Rounds
1 Sleds Pull Ups
S + 40 kg | 1 Line
S + 40 kg | 1 Line
S + 40 kg | 1 Line
Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
1 Sleds Pull Ups
S + 40 kg | 1 Line
S + 40 kg | 1 Line
S + 40 kg | 1 Line
Biceps - BB
35 kg | Max
After each round:
Rest: 45 secs
Тренировка 7 | Вторник, 30 Мая
Focus: Max Strength
Focus: Lower Body - Deadlift
Focus: 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.
6 Rounds
1 Trap Bar - Deadlift
90 kg | 8 reps
95 kg | 8 reps
100 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
3 NCM - Squat Jump to the Box - 1 Leg
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
Rest: 2:30
1 Trap Bar - Deadlift
90 kg | 8 reps
95 kg | 8 reps
100 kg | 6 reps
110 kg | 6 reps
115 kg | 6 reps
120 kg | 6 reps
3 NCM - Squat Jump to the Box - 1 Leg
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
30 cm | 5 reps ea
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
After each round:
Rest: 45 secs
1 Sleds - March
100 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Biceps - BB
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 Reps
After each round:
Rest: 45 secs
100 kg | 2 lines
105 kg | 2 lines
110 kg | 2 lines
2 Biceps - BB
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 Reps
25 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 6 | Четверг, 25 Мая
Focus: Max Strength
Focus: Upper Body - Сhest Press
Focus: Upper Body - Сhest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press - BB
35 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
50 kg | 6 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
5 kg ea | 5 reps ea
Rest: 2:30
1 Chest Press - BB
35 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
50 kg | 6 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
5 kg ea | 5 reps ea
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
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 Bar - Push Ups
8 Reps
8 Reps
8 Reps
8 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
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 Bar - Push Ups
8 Reps
8 Reps
8 Reps
8 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Вторник, 23 Мая
Focus: Max Strength
Focus: Back Squat
Focus: Back Squat
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Back Squat - BB
55 kg | 8 reps
55 kg | 8 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
2 Split Squat Jump - Very High
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
Rest: 2:30
1 Back Squat - BB
55 kg | 8 reps
55 kg | 8 reps
60 kg | 5 reps
65 kg | 5 reps
70 kg | 5 reps
75 kg | 5 reps
2 Split Squat Jump - Very High
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
5 reps ea
Rest: 2:30
3 Rounds
1 Sleds - March
S + 100 kg| 2 lines
S + 100 kg| 2 lines
S + 100 kg| 2 lines
2 Inverted - Row
5 kg | 12 Reps
5 kg | 12 Reps
5 kg | 12 Reps
After each round:
Rest: 45 secs
1 Sleds - March
S + 100 kg| 2 lines
S + 100 kg| 2 lines
S + 100 kg| 2 lines
2 Inverted - Row
5 kg | 12 Reps
5 kg | 12 Reps
5 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 4 | Суббота, 20 Мая
Focus: Max Strength
Focus: Upper Body - Row
Focus: Upper Body - Row
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Bench - Row
35 kg | 8 reps
40 kg | 8 reps
44 kg | 6 reps
47 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
2 Bench (30d) - Shoulder Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 2:30
1 Bench - Row
35 kg | 8 reps
40 kg | 8 reps
44 kg | 6 reps
47 kg | 6 reps
50 kg | 6 reps
50 kg | 6 reps
2 Bench (30d) - Shoulder Press - 2 DB - Alt.
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
15 kg ea | 16 reps
After each round:
Rest: 2:30
4 Rounds
1 Landmine - Front Squat
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
2 Shoulder Extension - 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 Landmine - Front Squat
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
BB + 25 kg | 10 reps
2 Shoulder Extension - 2 DB
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
8 kg | 12 reps
After each round:
Rest: 45 secs
Тренировка 3 | Вторник, 16 Мая
Focus: Max Strength
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.
6 Rounds
1 Trap Bar - Deadlift
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
финально 115 на 6
3 NCM - Squat Jump to the Box
30 cm | 5 reps
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
Rest: 2:30
1 Trap Bar - Deadlift
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 6 reps
105 kg | 6 reps
финально 115 на 6
3 NCM - Squat Jump to the Box
30 cm | 5 reps
30 cm | 5 reps
30 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
45 cm | 5 reps
Rest: 2:30
4 Rounds
1 Landmine - BWD Lunge
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
2 Biceps - BB
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 Reps
After each round:
Rest: 45 secs
1 Landmine - BWD Lunge
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
BB + 20 kg ea| 8 reps ea
2 TRX - Y-Fly
12 reps
12 reps
12 reps
12 reps
2 Biceps - BB
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 Reps
25 kg | 8 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: Max Strength
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.
6 Rounds
1 Chest Press - BB
35 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
50 kg | 6 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
5 kg ea | 5 reps ea
Rest: 2:30
1 Chest Press - BB
35 kg | 8 reps
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 6 reps
50 kg | 6 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
5 kg ea | 5 reps ea
Rest: 2:30
4 Rounds
1 Landmine - RDL - 1 Leg
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 Bar - Push Ups
8 Reps
8 Reps
8 Reps
8 Reps
After each round:
Rest: 45 secs
1 Landmine - RDL - 1 Leg
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 Bar - Push Ups
8 Reps
8 Reps
8 Reps
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 | 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
35 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Butterfly - 2 DB
8 kg ea | 12 reps
8 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 Front Squat - BB
35 kg | 12 reps
35 kg | 12 reps
40 kg | 12 reps
45 kg | 12 reps
50 kg | 12 reps
50 kg | 12 reps
2 Butterfly - 2 DB
8 kg ea | 12 reps
8 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 FWD Lunge - 2 DB
15 kg ea| 24 steps
15 kg ea| 24 steps
15 kg ea| 24 steps
2 TRX - Inverted Row
5 kg | 10 Reps
5 kg | 10 Reps
5 kg | 10 Reps
After each round:
Rest: 45 secs
1 FWD Lunge - 2 DB
15 kg ea| 24 steps
15 kg ea| 24 steps
15 kg ea| 24 steps
2 TRX - Inverted Row
5 kg | 10 Reps
5 kg | 10 Reps
5 kg | 10 Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
1
Тренировка 8 | Четверг, 27 Апреля
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 TrapBar - Deadlift
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 NCM Vertical Jump
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 TrapBar - Deadlift
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 NCM Vertical Jump
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 TRX - Inverted Row
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 TRX - Inverted Row
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
After each round:
Rest: 45 secs
Bike
10 Rounds
Work: 30 sec (~450-500 watts) / Rest: 90 sec
10 Rounds
Work: 30 sec (~450-500 watts) / Rest: 90 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 7 | Вторник, 25 Апреля
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press -BB
40 kg | 8 reps
40 kg | 8 reps
42 kg | 6 reps
47 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
2 Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press -BB
40 kg | 8 reps
40 kg | 8 reps
42 kg | 6 reps
47 kg | 6 reps
50 kg | 5 reps
55 kg | 5 reps
2 Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
3 Rounds
1 RDL - BB
45 kg ea| 12 reps
45 kg ea| 12 reps
45 kg ea| 12 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
After each round:
Rest: 45 secs
1 RDL - BB
45 kg ea| 12 reps
45 kg ea| 12 reps
45 kg ea| 12 reps
2 Landmine - Half-Kneeling - Shoulder Press - 1 Arm
BB + 5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
BB + 5 kg | 8 reps ea
After each round:
Rest: 45 secs
Rope Slam - Alt.
Work: 30 sec / Rest: 30 sec
Work: 30 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 6 | Суббота, 22 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
50 kg | 8 reps ea
55 kg | 8 reps ea
60 kg | 6 reps ea
60 kg | 6 reps ea
65 kg | 6 reps ea
65 kg | 6 reps ea
2 Keiser - Bent Knee - Pull Over
15 kg | 12 reps
15 kg | 12 reps
20 kg | 12 reps
20 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
50 kg | 8 reps ea
55 kg | 8 reps ea
60 kg | 6 reps ea
60 kg | 6 reps ea
65 kg | 6 reps ea
65 kg | 6 reps ea
2 Keiser - Bent Knee - Pull Over
15 kg | 12 reps
15 kg | 12 reps
20 kg | 12 reps
20 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
20 kg ea| 10 reps
20 kg ea| 10 reps
20 kg ea| 10 reps
2 Push Ups
Max Reps
Max Reps
Max Reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
20 kg ea| 10 reps
20 kg ea| 10 reps
20 kg ea| 10 reps
2 Push Ups
Max Reps
Max Reps
Max Reps
After each round:
Rest: 45 secs
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 5 | Четверг, 20 Апреля
Focus: Max Strength
Upper Body Pull - Row
Upper Body Pull - 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
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: no
6 Rounds
1 Row From Floor - BB
40 kg | 10 reps
40 kg | 10 reps
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
55 kg | 8 reps
2 Bench (45 degrees) - Shoulder Press - 2 DB - Alt.
15 kg ea| 16 reps
15 kg ea| 16 reps
17.5 kg ea| 16 reps
17.5 kg ea| 16 reps
17.5 kg ea| 16 reps
17.5 kg ea| 16 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Row From Floor - BB
40 kg | 10 reps
40 kg | 10 reps
45 kg | 8 reps
45 kg | 8 reps
50 kg | 8 reps
55 kg | 8 reps
2 Bench (45 degrees) - Shoulder Press - 2 DB - Alt.
15 kg ea| 16 reps
15 kg ea| 16 reps
17.5 kg ea| 16 reps
17.5 kg ea| 16 reps
17.5 kg ea| 16 reps
17.5 kg ea| 16 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Sleds - Pull Ups
S + 40 kg | 1 Line
S + 40 kg | 1 Line
S + 40 kg | 1 Line
2 Sleds - Push
S + 90 kg| 2 Lines
S + 90 kg| 2 Lines
S + 90 kg| 2 Lines
After each round:
Rest: 45 secs
1 Sleds - Pull Ups
S + 40 kg | 1 Line
S + 40 kg | 1 Line
S + 40 kg | 1 Line
2 Sleds - Push
S + 90 kg| 2 Lines
S + 90 kg| 2 Lines
S + 90 kg| 2 Lines
After each round:
Rest: 45 secs
3 Rounds
Shoulder Extension - 2 DB
8 kg ea| 12 reps
8 kg ea| 12 reps
8 kg ea| 12 reps
After each round:
Rest: 45 secs
Shoulder Extension - 2 DB
8 kg ea| 12 reps
8 kg ea| 12 reps
8 kg ea| 12 reps
After each round:
Rest: 45 secs
10 Rounds
Skier (~5-7 kkal)
Work: 30 sec / Rest: 30 sec
Skier (~5-7 kkal)
Work: 30 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 4 | Вторник, 18 Апреля
Focus: Max Strength
Lower Body Push - Deadlift
Lower Body Push - Deadlift
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 TrapBar - Deadlift
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
2 NCM Vertical Jump
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 TrapBar - Deadlift
80 kg | 8 reps
85 kg | 8 reps
90 kg | 6 reps
95 kg | 6 reps
100 kg | 5 reps
105 kg | 5 reps
2 NCM Vertical Jump
30 cm | 4 reps
30 cm | 4 reps
45 cm | 4 reps
45 cm | 4 reps
50 cm | 4 reps
50 cm | 4 reps
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
4 Rounds
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 TRX - Inverted Row
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
After each round:
Rest: 45 secs
1 Step on the Box - 2 DB
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
17.5 kg ea| 8 reps ea
2 TRX - Inverted Row
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
5 kg| 10 reps
After each round:
Rest: 45 secs
Bike
10 Rounds
Work: 15 sec (Max) / Rest: 30 sec
10 Rounds
Work: 15 sec (Max) / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 3 | Суббота, 15 Апреля
Focus: Max Strength
Upper Body Push - Chest Press
Upper Body Push - Chest Press
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
6 Rounds
1 Chest Press -BB
30 kg | 8 reps
32 kg | 8 reps
35 kg | 6 reps
37 kg | 6 reps
41 kg | 5 reps
44 kg | 5 reps
2 Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
1 Chest Press -BB
30 kg | 8 reps
32 kg | 8 reps
35 kg | 6 reps
37 kg | 6 reps
41 kg | 5 reps
44 kg | 5 reps
2 Hip Hinge - 1 Leg on Toe - Rotational to Ball Throw
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
5 kg ea | 6 reps ea
After each round:
3 reps ea| T-Spine Rotation
Rest: 2:30
Rope Slam - Alt.
Work: 30 sec / Rest: 30 sec
Work: 30 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 2 | Четверг, 13 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
50 kg | 8 reps ea
55 kg | 8 reps ea
60 kg | 6 reps ea
60 kg | 6 reps ea
65 kg | 6 reps ea
65 kg | 6 reps ea
2 Inclined - Low Row - 2 DB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
1 Split Squat - BB
50 kg | 8 reps ea
55 kg | 8 reps ea
60 kg | 6 reps ea
60 kg | 6 reps ea
65 kg | 6 reps ea
65 kg | 6 reps ea
2 Inclined - Low Row - 2 DB
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
15 kg | 12 reps
After each round:
3 reps ea| Half-Kneeling to Lats Stretch
Rest: 2:30
3 Rounds
1 Landmine - Front Squat
20 kg ea| 10 reps
20 kg ea| 10 reps
20 kg ea| 10 reps
2 Shoulder Extension -2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
After each round:
Rest: 45 secs
1 Landmine - Front Squat
20 kg ea| 10 reps
20 kg ea| 10 reps
20 kg ea| 10 reps
2 Shoulder Extension -2 DB
8 kg| 12 reps
8 kg| 12 reps
8 kg| 12 reps
After each round:
Rest: 45 secs
10 Rounds
Thrusters with Ball @5 kg
Work: 30 sec / Rest: 30 sec
Thrusters with Ball @5 kg
Work: 30 sec / Rest: 30 sec
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Тренировка 1 | Четверг, 6 Апреля
Focus: Testing
Preparation
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
4 ea| Z-Position - Glutei Stretch
4 ea| Supine - Dynamic Bent Knee Hamstring Stretch
4 reps ea| Glutei Bridge - March - Alt.
4 reps| Handwalk with Push Ups
Core
3 Rounds
10 reps | Pillar Bridge with Shoulder Tap - Alt.
3 Rounds
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Broad Jump
3 reps
Thrusters - 2 DB
10 kg | 5 reps
After each round:
3 reps ea| Half-Kneeling with Lats Stretch
Rest: no
Broad Jump
3 reps
6 Rounds
1 TrapBar - Deadlift
65 kg | 10 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 6 reps>
After each round:
Rest: 3:30
1 TrapBar - Deadlift
65 kg | 10 reps
75 kg | 8 reps
80 kg | 6 reps
85 kg | 5 reps
90 kg | 5 reps
95 kg | 6 reps>
After each round:
Rest: 3:30
6 Rounds
1 Chest Press - BB
40 kg | 8 reps
45 kg | 7 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps>
After each round:
Rest: 3:30
1 Chest Press - BB
40 kg | 8 reps
45 kg | 7 reps
50 kg | 6 reps
55 kg | 5 reps
60 kg | 5 reps
65 kg | 5 reps>
After each round:
Rest: 3:30
6 Rounds
1 Back Squat - BB
60 kg | 7 reps
65 kg | 7 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps>
After each round:
Rest: 3:30
1 Back Squat - BB
60 kg | 7 reps
65 kg | 7 reps
70 kg | 6 reps
75 kg | 5 reps
80 kg | 5 reps
85 kg | 5 reps>
After each round:
Rest: 3:30
5 Rounds
1 Bench - Row
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 5 reps
55 kg | 4 reps>
After each round:
Rest: 3:30
1 Bench - Row
35 kg | 8 reps
40 kg | 6 reps
45 kg | 6 reps
50 kg | 5 reps
55 kg | 4 reps>
After each round:
Rest: 3:30
Bike (Max Rounds)
Work: 30 sec (= 650 watts)
Rest: 120 sec (no bike)
Work: 30 sec (= 650 watts)
Rest: 120 sec (no bike)
Foam Roll – Glute, Upper Back, Lats, Quads
Half-Kneeling to Rotation
Half-Kneeling to Rotation
Исходные данные
Health Status
Антропометрия:
Возраст: 34
Рост: 180см
Вес: 76kg
Ограничения:
ощущения в пояснице
Возраст: 34
Рост: 180см
Вес: 76kg
Ограничения:
ощущения в пояснице
FMS Testing
Зоны развития:
- Необходимы тесты:
Strength & Power Testing
Power:
Vertical Jump - NCM: 46,9 cm
Vertical Jump - CM: 50,8 cm
Broad Jump - 247 cm
Strength:
Deadlift: 105 kg - 6 reps
Chest Press: 52 kg - 3 reps
Squat: 75 kg - 4 reps
Row: 55 kg - 4 reps
Endurance:
Max Abs. - ??? watts
Avg. - 418 watts
Max (Avg.) - 964 watts
(5 rounds)
Vertical Jump - NCM: 46,9 cm
Vertical Jump - CM: 50,8 cm
Broad Jump - 247 cm
Strength:
Deadlift: 105 kg - 6 reps
Chest Press: 52 kg - 3 reps
Squat: 75 kg - 4 reps
Row: 55 kg - 4 reps
Endurance:
Max Abs. - ??? watts
Avg. - 418 watts
Max (Avg.) - 964 watts
(5 rounds)
Goals & Targets
Цели:
Total Body Strength
Задачи цикла:
Total Body Strength
Задачи цикла:
- Улучшение силовых показателей
- Улучшение силовой выносливости
Тестирование (Ноябрь, 23 vs Февраль, 24)
- 14%Squat (122,2 kg 1PM)
- 12%Deadlift (162,6 kg 1PM)
- 13%Chest Press (86,8 kg 1PM)
- 4%Row (78,6 kg 1PM)
- 7%NCM Jump (57,4 cm)
- 19%CM Jump (66,8 cm)
- 1%Broad Jump (260 см)
- 0%RSA (Need check)
Тестирование (Ноябрь, 23 vs Июль, 23)
- 15%Squat (106,9 kg 1PM)
- 22%Deadlift (144,4 kg 1PM)
- 16%Chest Press (76,4 kg 1PM)
- 25%Row (75,5 kg 1PM)
- 32%CM Jump (53,34 cm)
- 14%NCM Jump (55,88 cm)
- 0%Broad Jump (258см)
- 0%RSA (AVG. Watts 418 - 10 Sets)
Тестирование (Июль, 23 vs Апрель, 23)
- 13%Squat (92,7 kg 1PM)
- 15%Deadlift (141,8 kg 1PM)
- 18%Chest Press (65,5 kg 1PM)
- 0%Row (61,7 kg 1PM)
- 0%CM Jump (49 cm)
- 0%NCM Jump (44 cm)
- 5%Broad Jump (260см)
- 0%RSA (AVG. Watts 418 - 10 Sets)
Техническая поддержка
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