WU
WU 3 lihasten aktivointi

8min
8-10 air squat
8-10 push press DB/KB
6 Burpee

dry run 4rds
3 thruster
8 object over jump

21-15-9
Burpees
Squats

WU
FLOW1

TABATA
Burpee
Swing
Air Squat
Sit Up

DRY RUN
6-4-2
Up Down
Swing

Banded Facepull aparts - Max Reps in 5:00
*Every time you stop complete 15 DB Lateral Raise
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

WOD
400m run/200m walk
30x goblet squat
30x KB/DB swing
400m run/200m walk
20x goblet squat
20x KB/DB swing
400m run/200m walk
10x goblet squat
10x KB/DB swing

Athletes Notes

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Pec Stretch: 1-2 Minutes
Video

Pike Stretch: 1 Minute
Video

ACTIVATION
8 Minutes For Quality:
5 Push-ups
10 Wall Squats Video
200 Meter Row /200mt run

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Workout Definition

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

3 Pegboard Ascents

3 Unbroken Complexes:
1 Strict Ring Muscle-up
2 Kipping Ring Muscle-ups
3 Strict Ring Dips

Workout Definition

On the 4:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Repeat From Last Week

Athletes Notes

"Caesar's Palace"
For Time:
30 Back Squats (185/135)
30 Bench Presses (155/105)
30 Deadlifts (225/155)
20 Back Squats (225/155)
20 Bench Presses (185/135)
20 Deadlifts (275/185)
10 Back Squats (275/185)
10 Bench Presses (225/155)
10 Deadliftss (335/215)

KILOS
155/105: 70/48
185/135: 84/61
225/155: 102.5/70
275/185: 124/84
335/215: 152/98

Workout Definition

Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
5 x :10 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
8-12 x Bench Press @ moderate weight; rest :30
8-12 x V-Grip PullDown @ moderate weight; rest 1:30

Trunk
3 rounds, alternate between;
8/side x Side Plank Powell Raise; rest :30/ arms
Moderate weights with excellent control.

??What??
See or ask Ben for help!

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
Complete the following every 5:00 x5 rounds
16 s/a dumbbell hang to overhead
100m run
12 bridged dumbbell chest press
100m run
8 body builders

Finisher
50 flutter kicks
1:00 hamstring stretch

Qualche semplice workout da fare a casa o al parco. Settimana di deadload. Si riprende regolare lunedì 19 agosto.