Warm-up:
:30sec FLR
10 Scapular push-ups
10 Push-ups
10 Scapular Ring Rows
10 Ring Rows
10 B/O Trap #3 Raises (scap protraction and depression at the start of each rep)
10 Chin-ups / 1 Eccentric Chin-up
— PART A,B&C. [15min]—
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PART A. 12min E2MOM (3 sets) of: min 0,4,8:
5/3 C2B Strict Chin-up, 3211 + Iso Hold ALAP min 2,6,10,14: [5-7] 45* Incline Pause Db Bench Press, 3211
– PART B. 12min E2MOM (3 sets) of:
[6-8] Perfect Push-ups 3131
[6-8] Prone Bilateral Trap#3 Raises, 3111
– PART C. 10min EMOM of: odd min: [8-10] Band Pull-aparts, 3030 even min: [6-8] Iso Pause Ring Rows, 21X3
PART A. 12min E2MOM (3 sets) of: min 0,4,8: Chin-up Iso Holds* ALAP min 2,6,10: [5-6] 45* Incline Pause DB Bench Press, 3211
– PART C. 12min E2MOM (3 sets) of:
[6-8] Perfect Push-ups 3131
[6-8] Prone Bilateral Trap#3 Raises, 4120
– PART D. 10min EMOM of:
[6-8] Band Pull-aparts, 3030
[6-8] Pause Ring Rows, 21×3
— PART D. CP-Battery [10min]—
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PART D. CP-Battery
Working in teams of 3 YGIG descending ladder as far as possible in 10min. Each partner starts at 10 strict reps, they can not move to the rower until all pull-up reps are done. As soon as 1 athlete finishes their pull-ups the next athletes can start.
10-9-8-7-6-5-4-3-2-1 Strict Pull-ups / Chin-ups
:30sec MAX Row for distance
PART D. CP-Battery
Working in teams of 3: YGIG rounds for 10min
:30, :25, :20, :15, :10 Iso chin over the bar holds / Iso ring row holds
:30sec MAX Row for distance
TUESDAY 19/04/2016
— GET WARM [10min]—
Warm-up:
10 Air Squats
10 Alternating Revers Lunges
8 Bulgarian Split Squats Each leg
10 BB RLDs
10 Squat Jumps (tekkers)
— PART A&C. [35min]—
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PART A. 12min E2MOM (3 sets) of: min 0,4,8: [5-6] Bulgarian Split Squat, bench height just below knee, 4010 min 2,6,10: [5-6] RDL, 4010
– PART B. 12min E2MOM (3 sets) of: min 0,4,8: [8-10] Rack Pulls, above the knee, 21×1 min 2,6,10,: [12-15] DB/KB Poliquin Step-ups (heel elevated), 21×0
PART A. 12min E2MOM (3 sets) of: min 0,4,8: [8-10] BB Split Squat, 4010 min 2,6,10: [8-10] RDL, 4010
– PART B. 12min E2MOM (3 sets) of: min 0,4,8: [8-10] Rack Pulls, above the knee min 2,6,10: [12-15] DB/KB Poliquin Step-ups (heel elevated), 21×0
— PART C. ANAEROBIC LACIC POWER [16min]—
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PART C. Anaerobic Lactic Power [16min]:
Working in groups of 4 (work:rest 1:4).
Complete 4 rounds each of:
3 Front Squats @75%
6 Squat Jumps (full squat depth)
9 Wall Balls (moderate)
–
*The aim is to complete each round in less than 60sec.
PART C. Anaerobic Lactic Power [16min]:
Working in groups of 4 (work:rest 1:4). Complete 4 rounds each of:
3 Front Squats
6 Air Squat
9 Wall Balls
–
*The aim is to complete each round in less than 60sec.
WEDNESDAY 20/04/2016
— GET WARM —
Warm-Up:
8 RDLS
8 Tall Muscle Cleans
8 Deadlifts
8 High Hang Power Cleans
8 Hang Power Cleans
5 Segmented Cleans (pause at knee)
— PART A & B. [25min]—
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PART A. In 12min: Build to a heavy weight of: 1 Deadlift + 1 TNG Power Clean (suggest:95% of pwr Clean, aiming 5-6sets) – PART B. 8min EMOM (4sets) of: odd: :30sec TnG Power Cleans @60-65% of A. even: :30sec Ring Dips
PART A. In 12min:
Build to a heavy:
1 Deadlift
+ 1 Power Clean (either from hang or the floor) (suggest:80-95% of pwr Clean, aiming 5-6sets)
– PART B. 8min EMOM (5sets) of: odd: :30sec TNG Power Cleans (from hang or the floor) even: :30sec [5-6] Ring Push-ups
— PART C. MAP4 [16min]—
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PART C. 16min AMRAP of: Working in partners YGIG rounds of
5/3 Ring Muscle-Ups
7 Power Cleans (moderate)
9 Box Jumps 30″/24″
PART C. 16min AMRAP of: Working in partners YGIG rounds of
5 Pull-ups
7 Power Cleans (moderate)
9 Box Jumps, Step down 24″/20″
PART C. 16min AMRAP of: Working in partners YGIG rounds of
5 Ring Rows
7 Hang Power Cleans
9 Box Jumps Steo Down
THURSDAY 21/04/2016
— GYMNASTIC BAS & HIP MOBILITY —
PART A. Scapular Activation and Motor Control (10min)
PART B. Bent Arm Strength (BAS) (20min) Choose 5 from the list and aim to complete 2 sets of perfect TEMPO repetitions.
–
Be MINDFUL of the scapular position at the start and end of each repetitions. Depression of the scapular is important for both horizontal pushing and pulling movements. Failing to be strict on the TEMPO will be detrimental to the training process, your result are dictated by your discipline.
–
In 20minutes you are aiming to complete between 50-100 perfect pushing and pulling repetitions. Total volume is not the key here, perfect technique and quality repetitions are the name of the game.
–
Select 5 exercises from both the pulling and the pushing list and alternate between 1 set of pulling and 1 set of pushing exercises for 20minutes. Then aim to perform 2 sets of each selected exercise and to expose yourself to slightly different movements. Only perform quality repetitions, as soon as your form begins to break STOP, end the set and move on.
50-100 Row Challenge
(Choose 5 different exercise, 2 sets of each)
– TEMPO for all rows is 3111
–
[5-10] Perfect Supinated Ring Rows
[5-10] Perfect Semi-Supinated Ring Rows
[5-10] Perfect Pronated ring Rows
[5-10] Perfect Close Grip (one ring) Supinated Ring Rows
[5-10] Perfect Close Grip (one ring) Pronated Ring Rows
—-
[5-10] Perfect False Grip Ring Rows
[5-10] Perfect Rope Rows (right hand on top, the further apart the hand the harder)
[5-10] Perfect Rope Rows (left hand hand on top, the further apart the hand the harder)
[5-10] Perfect Alt Archer Ring Rows (row up with both arms and aim to lower with only one)
[5+5] One-arm Assisted Rope Pull-ups, 3111
50-100 Push-up Challenge
(Choose 5 different exercise, 2 sets of each)
– TEMPO for all Push-ups is 3111
–
[5-10] Perfect Push-ups (cubit width)
[5-10] Perfect Push-ups (wide grip)
[5-10] Perfect Close Grip Tricep Press-ups
[5-10] Perfect Alternating Knee to Elbow Push-ups
[5-10] Perfect Battle RAM Push-ups on P-bars
—
[5-10] Perfect Reverse Grip Push-ups on floor
[5-10] Dive Bomb Push-ups on P-bars
[5-10] Perfect Archer Push-ups (side to side)
[5-10] Perfect 1-Arm Push-ups (right), assisted archer
[5-10] Perfect 1-Arm Push-ups (left), assisted archer
PART C. Hip Mobility (20min)
Hip opening mobility sequence with Dr. Spina
10 reps of:
right 90/90 position with chest facing the front knee
right 90/90 position with chest facing the back knee
Bear Sit position – thinghs in line with pelvis, knees 90*
left 90/90 position with chest facing the front knee
left 90/90 position with chest facing the back knee
Bear Sit position – thinghs in line with pelvis, knees 90*
-then-
:60sec Bottom of squat hold
20 Alternating Reps Knee Dips
:60sec Cricket position – toes pointing out, use KB weight to pulldown
– Pancake Flexibility (hamstrings, glutes, adductors) (3-4 rounds of each stretch) B-1 Pancake: Goal-1:Sit on the floor and complete 10reps of a straddle walk
if unable to do this on the floor continue with straddle walks on a step and work you way to the floor Goal-2:Weight Assisted Pancake Chest to floor
(use the minimal amount of weight to load you into a new ROM, suggest 10kg)
Sit in a straddle position while hold a 10kg weight at your chest
Slowly bow forward from the hips to take your chest towards the floor working a stretch
If struggle to flex from the hips sit on a 15kg weight plate
— B2. [10+15sec hold] Active 90* Piriformis Stretch/ Pigeon Stretch [Scale: Use KBs to help stay upright]
— B3. [10 +15sec hold] 4-Postion Lifts As you raise up to the knees rotate towards the front knee. As you lower down, rotate away from the front knee and aim to lightly touch just the back buttock cheek to the floor. This will probably not happen, but the intent to do so will target the internal rotators more. Go only as low as you can with control and do not collapse your weight into the floor. Go down and up for reps on the same side and hold the last one in the lowest active position for time.
FRIDAY 22/04/2016
— GET WARM [10min]—
Warm-up:
20 Walking Lunges
20 Hip Bridges
20 KBS
20 KB Deadlifts
— PART A,B, &C. [45min] —
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PART A. 20min E4MOM (5sets) of:
[6-8] Sumo Deadlift, 4010
-immediately followed by –
[8-10ea] High Box Step-ups, 3010 -rest the remainder of 4min-PART B. 12min E2MOM (3sets) of: min 0,4,8: [8-10ea] Cossack Squats*, 3010 min 2,6,10: [:45-:60] Iso Back Extension Holds on the floor**
– *Keep you heel on the floor, or use a gymnastics ring for assistance **Keep your feet on the ground.
– PART C. 3 Rounds of:
[6-8] Partner Assisted Harop Curls
[15-20ea] KB Side bends (heavy)
[12-15] Strict K2E
PART A. 20min E4MOM (5sets) of:
[8-10] Sumo Deadlift, 4010
-immediately followed by –
[8-10ea] High Box Step-ups, 3010 -rest the remainder of 4min-PART B. 12min E2MOM (3sets) of: min 0,4,8: [8-10ea] Cossack Squats*, 3010 min 2,6,10: [:45-:60] Iso Back Extension Holds on the floor**
*Keep your feet on the ground.
– PART C. 3 Rounds of:
[6-8] Partner Assisted Harop Curls
[15-20ea] KB Side bends (heavy)
[12-15] Hanging Knee Raises
SATURDAY 23/04/2016
— GET WARM [10min]—
Get Warm:
10 Push-ups10 KB SDLHP
10 Cuban Rotations (just arms, no weights, only take the arms parallel to the ground, no lower)
10 RKBS
10 AKBS
— PART A&B. [25min] —
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PART A. 12min E2MOM (3 sets) of: min 0,4,8: [6-8] Seated on floor Straight Leg KB Strict Overhead Press Press, 3010 min 2,6,10: [6-8] 1-Arm B/O Row, 2113*
– * Retract and depress the scapular before bending at the beginning of each rep, hold the weight at the top for 3sec before of each rep
– PART B. 12min E2MOM (3sets) of:
[8-10] B/O Lateral Raises, 2220
[8-10] Cuban Rotations
PART A. 12min E2MOM (3 sets) of: min 0,4,8: [8-10] Seated, unsupported DB/KB OHPs, 3010 min 2,6,10: [8-10] 1-Arm B/O Row, 2113*
– PART B. 12min E2MOM
[10-12] B/O Lateral Raises, 2220
[10-12] Cuban Rotations
— PART C. ANAEROBIC LACTIC ENDURANCE [20min]—
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PART C. Anaerobic Lactic Endurance [20min]:
Working in Teams of 3, YGIG rounds of:
6 Strict HePU
12 AKBS (Heavy)
30 DU
– * A round should take between :60-:90sec
PART C. Anaerobic Lactic Endurance [20min]:
Working in Teams of 3, YGIG rounds of:
6 HeSPU / Feet on Boc / Inverted Press
12 AKBS (Heavy)
30 DU
– * A round should take between :60-:90sec
PART C. Anaerobic Lactic Endurance [20min]:
Working in Teams of 3, YGIG rounds of:
6 Inverted Press
12 RKBS
30 DU / 60 single skips
– * A round should take between :60-:90sec
SUNDAY 24/04/2016
— GET WARM [10min]—
Get Warm: 2 Rounds of:
8 Push press
8 Burpees
8 Front Sqats
8 KBS
8 Thrusters
8 TTB
— PART A. [15min] —
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PART A. 12min E2MOM (6sets) of:
3 Back Squats, @75-80%
PART A. 12min E2MOM (6sets) of:
[5-6] Back Squats, @65-70%
— PART B. [31min] —
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PART I. 8min EMOM of:
8 Push-Press (moderates)
8 Burpees
–
– rest 5min-
– PART II. 7min EMOM of:
7 Front Squats (moderate)
7 RKBS (moderate)
–
– rest 5min-
– PART III. 6min EMOM of:
6 Thrusters (moderate)
6 TTB
–
PART I. 8min EMOM of:
8 Push-Press
8 Burpees
–
– rest 5min-
– PART II. 7min EMOM of:
7 Front Squats
7 RKBS
–
– rest 5min-
– PART III. 6min EMOM of:
6 Thrusters
6 TTB
–
