Categoriesa90

A90 19/04/2021 – 25/04/2021

Andrea’s Training

Α. Warm-up     

A1. Warm-up flow

 

A2. Run or Row, 3 minutes  

Then,

2 rounds of

15 squats 

10 ring rows 

5 sit-ups 

Then,

2 rounds of

5 muscle cleans with barbell 

5 strict press with barbell 

 

B. Weightlifting 

Squat Clean + Jerk

2×3+1 @ 65% of Max Squat Clean

2×2+1 @ 75%

2×1+1 @ 85%

Squat Clean 

Jerk 

 

C. Gymnastics

EMOM 10 Minutes

Odd: 2 strict ring muscle-ups + 4 strict ring dips 

Even: 12 GHD sit-ups

 

Options

Strict ring muscle-ups strict ring pull-ups 

Strict ring dips ring push-ups 

GHD sit-ups toes to rings weighted sit-ups 

 

 

D. Workout Of Day

D1. For time

30/23 calories, Row

60 shoulder to overhead 

30/23 calories, Row

Cap: 8 minutes 

 

Rest 2 minutes

 

D2. For time

30 bar-facing burpees over 

60 deadlifts 

30 bar-facing burpees over 

Cap: 8 minutes

 

Video Notes

Notes

This workout consists of 2 portions. Complete 30 for men/23 for women calories on the rower + 60 shoulder to overhead + 30/23 calories on the rower as fast as you can, rest for 2 minutes and continue by completing 30 bar-facing burpees over + 60 deadlifts + 30 bar-facing burpees over as fast as you can. If you fail to finish within 8 minutes, stop at the 8-minute mark, rest and continue to the next portion. Break the shoulder to overhead and deadlifts into manageable sets that will allow you to move efficiently.

Advanced 40/30kg shoulders to overhead – 60/40kg deadlifts

Scaled 30/20kg shoulders to overhead – 40/30kg deadlifts

Options

Row run, 250 meters 

 

E. Accessory Work

4 sets of

15 meters, Double kettlebell front rack walking lunges

30 seconds, Handstand hold against wall 

Rest as needed between sets

 

F. Stretching 

Stretching flow  

Α. Warm-up 

A1. Warm-up flow 

 

A2. Run, 3 minutes

Then,

3 rounds of

5 muscle cleans with barbell

4 front squats 

5 inchworm to push-ups 

4 burpees 

 

B. Strength Stamina

For form

6 rounds of

8 hang power cleans  50/35kg

6 front squats  50/35kg

4 squat cleans 50/35kg

 

Full Workout Video

Options

50/35kg 40/30kg

 

C. Workout Of Day

For time

10 rounds of

Run, 200 meters 

30 double-unders 

10 burpees 

 

Notes

Complete 10 times the triplet 200 meters run + 30 double-unders + 10 burpees as fast as you can. Go each exercise unbroken with smooth transtitions between, run at a steady manageable pace throughout the session.

Options

Double-unders  60 single-unders 

 

 

D. Core Strength

5 sets of

10 windshield wipers

20 Russian twists with kettlebell 

Rest as needed between sets 

 

E. Stretching 

Stretching flow 

Α. Warm-up 

A1. Warm-up flow 

 

A2. Row or Run 3 minutes

Then,

3 rounds of

4 muscle snatches with barbell 

20 seconds, Arch hold 

4 strict pull-ups 

20 seconds, Handstand hold 

 

B. Weightlifting

Squat Snatch + Overhead Squat 

2×2+2 @ 60% of Max Squat Snatch

2×2+2 @ 70%

2×1+2 @ 80%

2×1+1 @ 90%

Squat Snatch

Overhead Squat 

 

C. Gymnastics 

For form

4 rope climbs

4 strict handstand push-ups 

3 rope climbs 

8 strict handstand push-ups 

2 rope climbs 

12 strict handstand push-ups 

1 rope climb

16 strict handstand push-ups 

 

Options

Strict handstand push-ups pike push-ups 

 

D. Workout Of Day

AMRAP 20 Minutes of

21 kettlebell swings 

15 push-ups 

9 calories, Row 

 

Notes

With a running clock complete as many reps as you can of the sequence 21 kettlebell swings + 15 push-up + 9 calories on the rower + 21 kettlebell swings …etc in 20 minutes. Move steadily and continuously through the total volume. 

Advanced 24/20kg kettlebell 

Scaled 16/12kg kettlebell

Options

Row   burpees

 

E. Accessory Work

4 super-sets of

10-15 bench chest flys with dumbbells 

10-15 bench incline reverse flys with dumbbells 

Rest 60 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 Air-bike, 3 minutes

Then,

3 rounds of

20 double-unders 

7 kettlebell swings 

4 med-ball cleans 

 

B. Lactate Threshold

EMOM 10 Minutes of

Odd: 30 double-unders  + Max calories, Row 

Even: Rest 

 

Notes

Work continuously in every odd minute, rest and regulate your breathing in every even minute. Complete the double-unders unbroken and continue with as many calories on the rower as you can. Row at a steady sustainable pace.

Row 

Andrea’s score

 

C. Workout Of Day

For time

10 rounds of

5 chest to bar pull-ups

7 hang power cleans 

12 wall-balls 

Cap: 20 minutes

 

Notes

Complete 10 times the triplet 5 chest to bar pull-ups + 7 hang power cleans  + 12 wall-balls as fast as you can. Go each exercise unbroken with smooth transitions between.

RX 50/35kg barbell – 9/6kg medball

Scaled 30/20kg barbell – 6/4kg medball

Options

Chest to bar pull-ups   pull-ups 

 

D. Core Strength

D1. 2 sets of

30 seconds, Side plank left 

30 seconds, Side plank right 

30 seconds, Elbow plank 

30 seconds, High plank 

Rest 60 seconds between sets

 

D2. 50 spiderman abs

 

E. Stretching 

Stretching flow

Α. Warm-up 

A1. Warm-up flow

 

A2. Run or Row, 3 minutes

Then,

3 rounds of

12 double dumbbell deadlifts

20 double-unders 

7 burpees 

 

B. Strength 

Deadlift

10 reps @ 60% of Max Deadlift

8 reps @ 70%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

Deadlift

 

C. Workout Of Day

For time

100 double-unders

60 double dumbbell step-ups 

100 double-unders

50 push-ups on dumbbells

100 double-unders

40 double dumbbell hang power cleans 

100 double-unders

30 double dumbbell push press 

100 double-unders 

20 devils press

 

Notes

Complete 100 double-unders + 60 double dumbbell step-ups + 100 double-unders + 50 push-ups on dumbbells + 100 double-unders + 40 double dumbbell hang power cleans + 100 double-unders + 30 double dumbbell push press+ 100 double-unders + 20 devils press as fast as you can. Break the exercises into manageable sets that will allow you to move efficiently, go the double-unders unbroken.

RX 15/10kg dumbbells – 60/50cm 

Scaled 10/7,5kg dumbbells – 50/40cm

 

D. Accessory Work

D1. 10 heavy Turkish get-ups with kettlebell 

 

D2. 3 sets of

Max time, L-sit @ parallels

Rest 60 seconds between sets 

 

E. Stretching 

Stretching flow

10’ Yoga flow 

20’ Yoga flow 

 

Rest your body, ease your mind…

Weightlifting

A1. 2 Snatch High Pulls + 2 Power Snatches + 1 Overhead Squat 

6 sets @ 80% of Max power snatch

 

A2. Squat Slean

2×2 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

If 95% is made then  

1×1 @ Max 

 

Snatch High Pull 

Power Snatch 

Overhead Squat 

 

Notes

A1. Go with single lifts, build up with sets of 1 SHP +1 PS +1 OHS until you reach 80%. Work on technique and pulling power. Start with 2 technical pulls (proper angles, explosive finish), continue with 2 power snatches with focus on a solid receiving position and finish with a steady overhead squat. Rest no less than 3 minutes between sets.

A2. Go for a heavy lift. Warm up with sets of 2 reps until you reach 70% and rest no less than 2 minutes between sets. The aim is at building confidence on single lifts. A solid bottom position is your primary focus. If you reach 95% comfortably then attempt a PR lift. 

 

B1. Jerk

1×1 @ 75%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 93%

1×1 @ 97%

*Go every 2 Minutes

 

B2. Back Squat

Every Minute On the Minute for 20 Minutes of

0-5min 4 reps @ 60%

5-10min 3 reps @ 70%

10-15min 2 reps @ 80%

15-20min 1 rep @ 85-90% 

 

Jerk

Back Squat

 

Notes

B1. Build confidence in single lifts. Warm up properly with a lightweight barbell (work on explosiveness and solid bottom positions), go with doubles until you reach 70%. then start the E2M for 12 minutes format.

B2. The goal is to be consistent throughout the 15-minute EMOM. Maintain a steady tempo of squats in each minute (solid posture, proper bounce) ideally finishing within 15 seconds. The 4th and 9th minute is when you increase the weight, we encourage you to further increase weight (progressively) in the last 5 minutes (85-90%) as long as you ensure you will successfully finish the EMOM.

 

C1. 2 Power Cleans + 3 Front Squats + 1 Jerk

2 sets @ 70% of Max Power Clean

2 sets @ 75%

2 sets @ 80%

 

C2. Squat Snatch 

3×2 @ 70%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

If 95% is made then 

1×1 @ Max

 

Power Clean

Front Squat 

Jerk 

Squat Snatch

 

Notes

C1. Go with single lifts, build up with sets of 1 PC +2 FS +1 J until you reach 70%. Work on pulling power and strength. Start with 2 power cleans, continue with 3 front squats with focus on a proper front rack and finish with a solid jerk. Rest no less than 3 minutes between.

C2. Warm up with sets of 2 reps until you reach 70% and rest no less than 2 minutes between sets. Go for a heavy lift. The aim is at building confidence on single lifts. A solid bottom position is your primary focus, if you reach 95% comfortably then attempt a PR lift. 

 

D1. Front Squat 

3×2 @ 93% 

 

D2. 3 Power Snatches + 2 Hang Squat Snatches 

2 sets @ 75% of Max power snatch

2 sets @ 85%

 

D3. 3 Power Cleans + 1 Hang Squat Clean + 2 Jerks

2 sets @ 75% of Max Power Clean

2 sets @ 85%

 

Front squat

Power Snatch 

Hang Squat Snatch 

Power Clean 

Hang Squat Clean

Jerk

 

Notes

D1. Improve strength and posture (front rack position). Build up with sets 3 reps until you reach 87%. Rest no less than 2 minutes between.

D2. Work on pulling power and technique. Start with 3 power snatches (go with drop & go), continue with 2 hang squat snatches with focus on explosiveness and a solid bottom position). Go with single lifts, build up with sets of 2 PS +1 HSS until you reach 75%. Rest no less than 3 minutes between sets.

D3. Same as D2 (clean & jerk based part).

 

Gymnastics

A1. For form

5 rounds of

4 strict chest to bar pull-ups

4 strict ring dips

 

Rest 3 minutes

 

A2. For time

5 rounds of

8 butterfly/kipping chest to bar pull-ups 

8 kipping ring dips 

*Vest 10/7kg

 

Rest 10 minutes 

 

A3. For form

5 rounds of 

6 strict toes to bar

6 strict handstand push-ups 

 

Rest 3 minutes

 

A4. For time 

5 rounds of

12 kipping toes to bar 

12 kipping handstand push-ups

*Vest 10/7kg

 

Notes

A1-A3. Focus on proper form and full range of motion. Rest as needed in order to ensure quality.

A2-A4. Focus on speed and technique. Try to go each exercise unbroken with smooth transitions between.

Options 

A1. Chest to bar pull-ups pull-ups 

Ring dips   ring push-ups

A2. Vest without vest

Chest to bar pull-ups pull-ups 

Ring dips   parallel dips 

A3. Toes to bar   knees to chest 

Handstand push-ups pike push-ups 

A4. Vest without vest

Toes to bar   knees to chest 

Handstand push-ups   push-ups hand release 

B1. For form

10.9.8.7.6.5.4.3.2.1 reps of

Strict handstand push-ups

1 legless rope climb  4,5 meters 

 

B2. For form

10.9.8.7.6.5.4.3.2.1 reps of

Strict ring dips

1 pegboard ascent

 

B3. Core Strength

Every Minute On the Minute for 10 Minutes

15 seconds, L-sit @ wooden parallettes 

 

Notes

B1-B2. Take the needed rest between exercises that will allow you to go each round of HSPUs/Dips unbroken and each leg-less rope climb/peg-board fast and efficiently (ascent & descent). Alternatively go the HSPUs unbroken for as long as proper form allows.

B3. Try to hold the position exactly as prescribed. Focus on proper form (tight midline, solid position).

Options

B1. Strict handstand push-ups pike push-ups (feet on box) 

Legless regular rope climbs  

B2. Strict ring dips   ring push-ups 

Peg-board ascent   5 peg-board pull-ups

B3. 15 10 seconds of

L-sit support with bent knees

 

C1. For time

100 meters, Handstand walk 

Cap: 7 minutes

 

C2. Complex 

5 sets of

8 toes to bar 

6 pull-ups

4 chest to bar pull-ups 

2 bar muscle-ups

Rest 60 seconds between sets

 

C3. Core stamina

Every 90 seconds for 9 minutes (6 sets) of

20 seconds, Hollow hold 

Max reps, V-ups 

 

Notes

C1. Break the total distance into 20 or 10 meter distances depending on your level. The goal is to go each 10 or 20 meter distance unbroken, move fast on your hands and achieve that with the shortest possible rest between.

C2. Technical movements and smooth transitions are the keys to a consistent performance. 

C3. Be punctual and push yourself to work for as long as proper form allows.

Options

C1. Practice handstand walk for 10 minutes 

C2. 8.6.4.2 6.4.2.1 4.3.2.1 reps of the complex