Categoriesa90

A90 18/10/2021 – 24/10/2021

Andrea’s Training

Α. Warm-up    

A1. Warm-up flow  

 

A2. Run or Row , 3 minutes  

Then, 

2 rounds of

muscle snatches 

hip power snatches 

back squats 

Then 

2 rounds of

10 ring rows 

inchworm to push-ups 

 

 

B. Weightlifting

Power Snatch + Hang Power Snatch 

2×2+1 @ 60% of Max Power Snatch 

2×2+1 @ 70%

1×1+1 @ 75% 

1×1+1 @ 80%

1×1+1 @ 85% 

3×1+1 @ 90%

 

C. Gymnastics Skill

EMOM 10 Minutes of

5-15 meters, Handstand walk 

Options

Practice Handstand walk for 10 minutes 

 

 

D. Workout Of Day

AMRAP 20 Minutes of

pull-ups 

10 push-ups 

15 squats

 

Notes

With a running clock complete as many reps of 5 pull-ups + 10 push-ups + 15 squats, in 20 minutes. Move steadily through the session at a sustainable pace, a high goal pace is 1 round per 1 minute. The extra weight of the vest will increase difficulty and create even higher adaptations.

RX:  Vest 9/6kg  

Scaled: Bodyweight

Options

Pull-ups —> assisted pull-ups 

 

E. Accessory Work

4 super-sets of 

bent over rows with dumbbells 

12 chest flys with dumbbells 

Rest 60 seconds between sets

 

E. Stretching 

Stretching flow 

 

Α. Warm-up 

A1. Warm-up flow 

 

A2. Run, 3 minutes or 200 Single-unders 

Then,

2 rounds of

down-ups 

muscle snatches 

down-ups 

overhead squats 

 

B. Strength Stamina

For form

30 squat snatches 

RX: 60/40kg

Scale: 40/30kg

 

C. Workout Of Day

For time

Row, 1000 meters 

30 burpee box-jumps 

Ski-erg, 500 meters 

150 double-unders 

Ski-erg, 500 meters 

30 burpee box-jumps 

Row, 1000 meters

Cap: 20 minutes 

 

Notes

Complete 1000 meters on the rower + 30 burpee box-jumps + 500 meters on the ski + 150 double-unders + 500 meters on the ski + 30 burpee box-jumps + 1000 meters on the rower, as fast as you can. It’s all about pace. Try to maintain a steady pace on the rower and the ski throughout the session and a steady sustainable tempo on the burpees. The challenge is to achieve in the 2nd sequence of exercises (after double-unders) the same intensity as in the 1st one.

RX: 60/50cm box

Scale: 50/40cm box

Options

Row —> run

Ski-erg —> 50 jumping squats 

 

 

D. Core Strength

4 rounds of

15 GHD sit-ups 

15 toes to rings 

 

Options

GHD sit-ups —> weighted sit-ups 

 

E. Stretching 

Stretching flow 

 

Α. Warm-up 

A1. Warm-up flow

 

A2. Row or Run 3 minutes

Then,

2 rounds of

deadlifts 

muscle cleans 

front squats 

Then

2 rounds of

strict pull-ups  or 10 ring rows 

10 T push-ups 

 

B. Weightlifting

Power Clean + Hang Power Clean 

2×1+2 @ 60% of Max Power Clean 

2×1+2 @ 70%

1×1+2 @ 75%

1×1+2 @ 80%

3×1+2 @ 85%

 

C. Gymnastics 

EMOM 10 Minutes of

Odd: 1 peg-board ascent 

Even: 10 strict ring dips 

Options

Peg-board —> leg-less rope climb  —> regular rope climb  

 

D. Workout Of Day

For time

5.10.15.20 reps of

Push press 

Toes to bar 

Then

20.15.10.5 reps of

Handstand push-ups 

Power cleans 

Cap: 20 minutes 

 

Notes

Complete 5 push presses + 5 toes to bar + 10 push presses + 10 toes to bar + … adding 5 reps to each exercise until you reach a round of 20 reps and immediately continue to 20 handstand push-ups + 20 power cleans + 15 handstand push-ups + 15 power cleans + ….  removing 5 reps of each exercise until you reach a round of 5 reps, as fast as you can. Try to go the low-rep rounds unbroken and don’t hesitate to break the high-rep rounds into manageable sets that will allow you to keep moving efficiently.

RX 50/35kg barbell

Scaled 40/27,5kg barbell

Options

Toes to bar —> knees to chest 

Handstand Push-ups —> push-ups hand release 

 

E. Accessory Work

E1. 3 sets of

30 seconds, Wall squat hold 

20 jumping lunges 

Rest 45 seconds between sets 

 

E2. 3 sets of

16 Bulgarian lunges with barbell  – 8 each 

Rest 30-40 seconds between sets 

 

F. Stretching 

Stretching flow 

 

Swimming Training

 

Click on the link above to visit our swimming programs. Select one of the 3 training schedules depending on your performance level.

Α. Warm-up 

A1. Warm-up flow

 

A2. Row or Single-unders, 3 minutes 

Then,

2 rounds of

15 squats 

10 shoulder taps 

15 sit-ups 

strict press with dumbbells 

 

B. Strength 

Push Press 

Daily Max

Then, 

2×6 @ 70%

 

C. Workout Of Day

For time

3 rounds of

ring muscle-ups 

12 overhead squats 

Then

3 rounds of

12 ring dips 

squat snatches 

Cap: 13 minutes 

 

Notes

Complete 3 times the couplet 7 ring muscle-ups + 12 overhead squats and immediately continue with 3 times the couplet 12 ring dips + 7 squat snatches, as fast as you can. Ideally go each exercise unbroken with smooth transitions between that will allow you to do that. Alternatively, break an exercise that you struggle with into a big and a smaller set yet make sure you go with shorter transitions between exercises. 

RX 40/27,5kg barbell 

Scaled 30/20kg barbell 

Options

Ring muscle-ups —> chest to bar pull-ups 

Ring dips —> push-ups on dumbbells 

 

D. Core Strength

D1. 3 sets of

15 seconds, L-Hang from pull-up bar 

Rest as needed between sets

 

D2. 3 sets of

30 seconds, D-ball bear hug hold 

Rest as needed between sets 

 

Options

D2. D-ball —> kettlebell front rack hold

 

E. Stretching 

Stretching flow 

 

Α. Warm-up 

A1. Warm-up flow

 

A2. Row or Run, 3 minutes

Then,

2 rounds of

30 single-unders 

10 seconds, Handstand hold 

hang clean and push press 

 

B. Max Effort

For time

21 handstand push-ups 

150 double-unders 

clean & jerks 

Cap: 5 minutes

 

RX: 60/40kg

Scale: 40/27,5kg

Options

Handstand push-ups —> push-ups hand release 

 

C. Workout Of Day

For time

5 rounds of

21 double dumbbell deadlifts 

21 wall-ball shots 

wall-walks 

 

Notes

Complete 5 times the sequence 21 double dumbbell deadlifts + 21 wall-balls + 3 wall-walks, as fast as you can. Try to go each exercise unbroken and perform smooth transitions between them. On the wall-walks move fast yet make sure you perform the movement properly with focus on full range of motion.

RX 20/15kg dumbbells – 9/6kg med-ball

Scaled 15/10kg dumbbells – 6/4kg med-ball

Options

3 wall-walks —> 15 meters, Bear crawl 

 

D. Accessory Work

4 super-sets of

12 diamond push-ups 

bicep curls with barbell

Rest 60 seconds between sets 

 

E. Stretching 

Stretching flow 

 

10’ Yoga flow 

20’ Yoga flow 

Rest your body, ease your mind…

Weightlifting

A1. Power Snatch 

3×2 @ 85%

2×5 @ 60%

 

A2. Power Clean & Jerk

2×2 @ 90%

2×4 @ 70%

 

A3. Front Squat

3-rep Max

Then,

2×3 @ 80% of 3-rep Max

 

Notes

A1-A2. Warm up with an empty barbell and progressively increase weight with sets of 2-3 reps until you reach 80%. Lifting inside the intensity range of 60-85% allows you to increase power while working on technique. Rest no less than 2 minutes between sets, no more than 10 seconds between lifts. 

A3. Build up with sets of 3 reps until you reach a failed attempt. Give extra focus on the last rep (solid and explosive) of each set.

 

Power Snatch 

Power Clean & Jerk 

Front Squat 

 

B1. Every Minute On the Minute for 5 Minutes of

1 power clean

1 hang power clean

2 front squats

*60% of max power clean

Rest 2 minutes

 

B2. Every Minute On the Minute for 5 Minutes of

1 power clean

1 hang power clean

2 front squats

*70% of max power clean

Rest 2 minutes

 

B3. Every Minute On the Minute for 5 Minutes of

1 power clean

1 hang power clean

2 front squats

*80% of max power clean

 

B4. For time

40 deadlifts 140/90kg

 

Notes

B1-B3. Work on strength and barbell efficiency in EMOM style. Ideally, you should finish the complex within 20 seconds in each minute. The intensity increases as the load gets heavier yet time remains the same. Expect the first part to be the warm up, the second to get you in the game and the third to be the challenge.

B4. Start with manageable touch & go sets and try to push through the biggest part of the volume, once you notice that your form breaks down, switch to singles and continue with the remaining reps. Make sure you take minimum rest between reps and maintain a steady tempo in order to achieve high performance.

 

Options

B1-B3. 60.70.80 → 60.70.75 → 60.65.70% of Max power clean

B2. 140/90 → 120/75kg

 

Power Clean 

Hang Power Clean 

Front Squat 

Deadlift 

 

C1. Back Squat

2×3 @ 70%

2×2 @ 80%

4×1 @ 90%

 

C2. 3 Push Press + 2 Jerks

Daily Max

 

Notes

C1. Reach 70% with sets of 2 reps. Rest 2-3 minutes between sets. 

C2. Build up to a comfortable load making progressive and small weight increases. Keep in mind that the challenging part will be the 3rd push press and that the total weight of the complex creates a good opportunity for you to work on your jerk.

 

Back Squat 

Push Press 

Power Jerk 

 

 

Day 4

D1. Hang Squat Snatch

2×5 @ 60%

2×4 @ 70%

1×2 @ 80%

 

D2. 3 Hang Power Cleans + 1 Jerk

3 sets @ 60% of Max power clean

3 sets @ 70% 

 

D3. Back Squat

5×1 @ 92%

 

Notes

D1-D2. Warm up with an empty barbell and continue with sets of 2-3 reps until you reach 60%. Work on consistency and go for explosive and technical lifts while being comfortable with the barbell at the hang position. Rest no less than 90 seconds between sets. 

D3. Warm up with a light weight load and then reach 92% with as few sets as possible. Be solid and rest no less than 2 minutes between lifts.

 

Hang Squat Snatch 

Hang Power Cleans 

Jerk 

Back Squat 

 

Gymnastics

A1. For form

20.15.10.5 reps of

Strict toes to bar 

Push-ups hand release 

Strict pull-ups  

Down-ups 

 

A2. For form

7 rounds of

strict handstand push-ups 

kipping handstand push-ups 

strict pull-ups 

butterfly chest to bar pull-ups 

 

A3. Core Stamina

6 sets of

30 seconds, Hollow hold 

30 seconds, Arch hold 

 

Notes

A1. Focus on quality of movements and full range of motion. Go each exercise unbroken for as long as proper form allows.

A2. Go the strict-kipping handstand push-ups as complex and the strict-butterfly pull-ups as complex as well. Focus on smooth transitions between the exercises. Take adequate rest in order to achieve technical and efficient rounds.

A3. Focus on proper form, hold exactly as prescribed and take minimum to no rest between sets. 

Options

A1. Strict toes to bar → kipping toes to bar 

Strict pull-ups → assisted strict pull-ups (band)

A2. Strict handstand push-ups → pike push-ups (feet on box)

Strict pull-ups → ring rows 

Chest to bar pull-ups → pull-ups

 

 

B1. Complex

3 sets of

3 rounds of

bar muscle-ups 

toes to bar 

Rest as needed between sets

 

B2. 4 sets of

Complete As Many Reps As Possible in 2 Minutes of

10 strict handstand push-ups 

15 meters, Handstand walk 

Max reps, Kipping handstand push-ups 

 

B3. Core Stamina

5 sets of

20 shoulder taps 

40 seconds, Elbows plank 

Rest 60 seconds 

 

Notes

B1. Complete the 3 rounds as a complex. Focus on technical movements and smooth transitions. Take adequate rest between sets in order to achieve that.

B2. Go the strict handstand push-ups and the handstand walk unbroken with minimum rest between. Take a breath and go for big sets of kipping hand stand push-ups (break 2-3 reps before failure).

B3. Go each exercise unbroken for as long as proper form allows. Rest exactly as prescribed between sets.

Options

B1.  5 → 4 → 3 reps of

Bar muscle-ups →chest to bar pull-ups 

Toes to bar → knees to chest 

B2. 10 → 8 → 6 reps of

Strict handstand push-ups → kipping handstand push-ups 

15 → 10 meters of

Handstand walk → 10 reps of

Handstand shoulder taps 

 

C1. For form

60 singe-leg squats 

60 handstand push-ups

60 box-jumps 60/50cm

60 meters, Handstand walk

 

C2. For time

27.21.15.9 reps of

Ring dips

3 rope climbs, 5 meters 

 

C3. Core Stamina

5 rounds of

10 hollow rocks 

10 seconds, Hollow hold

10 v sit-ups 

10 seconds, Hollow hold 

10 arch rocks

10 seconds, Arch hold 

 

Notes

C1. Focus on consistency, perform the single-leg squats and box jumps unbroken at a steady, moderately fast pace. Go the handstand push ups unbroken for as long as proper form allows and break the handstand walk into 10 meters distances.

C2. Go the ring dips unbroken for as long as possible (break 2-3 reps before failure) and try to move fast and efficiently on the rope (solid footing on ascent/glide or extended body and jump on descent).

C3. Focus on proper hollow and arch positions. Try to push though the total volume smoothly yet without unnecessary rest between positions and exercises.

Options

C1. Single-leg squats → goblet narrow squats 

Handstand push-ups → push-ups 

Handstand walk → 10 reps of

Wall-walks 

C2. Ring dips → jumping ring dips

3 → 2 reps of

Rope climbs