Categoriesa90

A90 26/07/2021 – 01/08/2021

Andrea’s Training

Α. Warm-up     

A1. Warm-up flow

 

A2. Run or Row , 3 minutes 

Then,

2 rounds of

10 banded good mornings

10 meters, Banded lateral walk (5 each)

5 muscle snatches 

5 overhead squats 

 

 

B. Weightlifting

Hang Power Snatch + Hang Squat Snatch 

2×2+1 @ 60% of Max Power Snatch 

2×2+1 @ 65%

1×2+1 @ 70%

1×1+2 @ 75%

2×1+2 @ 80%

 

C. Gymnastics Strength 

For form

5 rounds of

12 ring push-ups 

2 rope climbs 

*Vest 9/6kg

 

Options

Vest —> without vest

 

 

D. Workout Of Day

For time

400 meters, Row

30 power cleans

400 meters, Row

30 front squats 

400 meters, Row

30 shoulders to overhead

400 meters, Row

30 hang squat cleans

Cap: 20 minutes

 

Notes

Complete 400 meters row + 30 power cleans + 400 meters row + 30 front squats + 400 meters row + 30 shoulders to overhead + 400 meters row + 30 hang squat cleans as fast as you can. Row at a steady sustainable pace throughout the session, break the other exercises into big unbroken sets that will allow you to move efficiently.

RX 50/35kg barbell

Scaled 35/25kg barbell

 

E. Accessory Work

E1. 4 sets of

16 single arm dumbbell rows  – 8 each

Rest 30 seconds between sets 

 

E2. 4 sets of

8 bench press with dumbbells

Rest 60 seconds between sets 

 

F. Stretching 

Stretching flow  

Α. Warm-up 

A1. Warm-up flow 

 

A2. Run or Row , 3 minutes

Then,

2 rounds of

8 down-ups

8 overhead squat with broomstick 

8 sit-ups 

8 push-ups 

 

B. Strength Stamina

30 overhead squats 40/30kg

20 overhead squats 50/35kg

10 overhead squats 60/40kg

 

C. Workout Of Day

For time

Run, 800 meters 

100/80 calories, Bike-erg  or Ski-erg 

Run, 800 meters 

100 burpees 

Cap: 26 minutes 

 

Notes

Complete 800 meters run + 100 for men/80 for women calories on the Bike-erg or Ski-erg + 800 meters + 100 burpees as fast as you can. It’s all about consistency, maintain a steady pace that will allow you to breath well on the run and the erg, and move steadily at a sustainable pace on the burpees, if possible push the burpees harder as you reach the finish.

Options

Bike-erg —> row —> 100 plate ground to overhead 

 

D. Core Stamina

3 rounds of

20 crunches

20 starfish crunches

20 crossover crunches  (10 each side)

20 reverse crunches 

Rest as needed between exercises 

 

E. Stretching 

Stretching flow 

Α. Warm-up 

A1. Warm-up flow 

 

A2. Row or Run 3 minutes

Then,

2 rounds of

10 squats 

10 ring rows 

5 jumping squats 

5 inchworm to push-ups

5 front squats 

5 muscle cleans 

 

B. Weightlifting

Hang Power Clean + Hang Squat Clean 

2×2+1 @ 60% of Max Power Clean 

2×2+1 @ 70%

1×2+1 @ 75%

1×1+2 @ 80%

2×1+2 @ 85%

 

C. Gymnastics 

For form

1.2.3 reps of

Strict ring muscle-ups

Strict ring dips

Strict ring pull-ups 

Then

40 GHD sit-ups

Then

3.2.1 reps of

Strict ring muscle-ups

Strict ring dips 

Strict ring pull-ups 

 

Options

Strict ring muscle-ups —> kipping ring muscle-ups* 

Strict ring dips —> x2 ring push-ups 

Strict ring pull-ups—> x3 elevated ring rows 

*if not able for kipping ring muscle-ups then just skip this movement and work the other two with higher reps. 

 

D. Workout Of Day

For time 

5 rounds of

12 deadlifts

12 box-jumps 

9 hang power cleans 

9 pull-ups 

6 double dumbbell thrusters

6 toes to bar 

3 devils press  

3 bar muscle-ups 

Cap: 24 minutes 

 

Notes

Complete 5 times the sequence of 12 deadlifts + 12 box-jumps + 9 hang power cleans + 9 pull-ups + 6 double dumbbell thrusters + 6 toes to bar + 3 devils presses + 3 bar muscle-ups as fast as you can. Go each exercise unbroken with smooth transitions between rounds and exercises.

RX 40/30kg barbell – 15/10kg dumbbells 

Scaled 30/20kg barbell – 10/5kg dumbbells 

Options

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

 

E. Accessory Work

4 super-sets of

20-30 seconds, Reverse flys with long band

10-20 seconds, GHD hip extension 

Rest as needed 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 Run, 3 minutes

Then,

3 rounds of

10 banded good mornings 

5 inchworm to push-ups 

10 sit-ups

5 jumping squats 

 

B. Strength

Back Squat

EMOM 10 Minutes of

3 reps @ 75%

 

C. Workout Of Day

For time

100 double-unders 

75 sit-ups 

50 wall-balls

10 ring muscle-ups

50 wall-balls

75 sit-ups 

100 double-unders

 

Notes

Complete 100 double-unders + 75 sit-ups + 50 wall-balls + 10 ring muscle-ups + 50 wall-balls + 75 sit-ups + 100 double-unders as fast as you can. Pace and/or break into manageable sets the exercises until you complete the 10 ring muscle-ups and then start pushing harder to go for the strong finish.

RX 9/7kg med-ball

Scaled 6/4kg med-ball

Options

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

 

D. Core Strength 

3 sets of

30 seconds, Extended plank

30 seconds, Hollow hold 

30 seconds, Plank hip dips 

30 seconds, High plank toe touches 

Rest 15-30 seconds between exercises 

Rest 30-60 seconds between sets 

 

E. Stretching 

Stretching flow

Α. Warm-up 

A1. Warm-up flow

 

A2. Row, 3 minutes

Then,

3 rounds of

15 seconds, Handstand hold 

10 muscle cleans 

5 push-ups to froggers

 

B. Max Effort 

For time

20 calories, Air-bike

15 bar-facing burpees over

10 clean and jerks 

Cap: 5 minutes 

RX: 60/40kg

Scaled: 40/25kg

 

Options

Air-bike  —> Run 200 meters 

 

C. Workout Of Day

For time

Run, 200 meters 

5 overhead squats 

4 wall-walks 

Run, 200 meters

10 overhead squats 

3 wall-walks

Run, 200 meters

15 overhead squats

2 wall-walks 

Run, 200 meters

20 overhead squats 

1 wall-walk 

 

Notes

Complete 200 meters run + 5 overhead squats + 4 wall-walks + 200 meters run + 10 overhead squats + 3 wall-walks + 200 meters + 15 overhead squats + 2 wall-walks + 200 meters run + 20 overhead squats + 1 wall-walk as fast as you can. Run at a steady sustainable pace throughout the session. Ideally go the overhead squats unbroken and move smoothly taking the needed rest on the wall-walks. Alternatively break the overhead squats into a big and some manageable sets with short rest between.

RX 40/25kg barbell 

Scaled 30/20kg barbell 

 

D. Accessory Work

10 heavy Turkish get-ups with kettlebell  – 5 each arm

Rest as needed between reps

 

E. Stretching 

Stretching flow

10’ Yoga flow 

20’ Yoga flow 

Rest your body, ease your mind…

Weightlifting

A1. Power Clean + 3 Jerks

3 sets @ 72% of Max Power Clean

 

A2. 2 Power Cleans + 2 Jerks 

3 sets @ 82% of Max power clean 

 

A3. 3 Power Cleans + 1 Jerk 

3 sets @ 87% of Max power clean 

  

A4. 3 Hang Power Snatches + 2 Back Push Press 

3 sets @ 75% of Max Power Snatch

3 sets @ 83% 

 

A5. Back Squat

3×3 @ 80%

3×3 @ 85% 

1×2 @ 95%

 

Notes

A1-A4. The primary aim is at improving jerk technique and efficiency. Go all power cleans drop & go with focus on a powerful pull and a solid receiving position. The first part starts with higher volume of jerks but with lighter load, the focus is on consecutive, technical reps with proper rebounding on the shoulders. As the load gets heavier the volume of power cleans increases. In the heavier parts the main focus is on solid reps under fatigue. Warm up with sets of 2 reps of clean & jerk and prime your mechanics and rebounding efficiency. 

A5. Improve strength. Focus on a solid bottom position and a steady tempo. Build up with sets of 2-3 reps until you reach 80%. Rest no less than 2 minutes between sets.

Power Clean

Jerk

Hang Power Snatch 

Back Push Press 

Back Squat 

 

B1. Every Minute On the Minute for 12 Minutes of

1 Power Snatch

1 Hang Squat Snatch

2 Overhead Squats

4 minutes at 70% of Max power snatch

4 minutes at 75%

4 minutes at 80%

 

B2. 3 sets of

Max unbroken reps of

Deadlifts @ 85%

Rest 3 minutes between sets 

 

Notes

B1. Complete the complex in each minute and increase weight every 4 minutes. Improve barbell handling, avoid staying long with the bar at the hang position, instead prefer to spend time with the barbell overhead with focus on a solid overhead position.

B2. Go for 3 attempts of as many touch & go reps as possible. Focus on solid reps without bounce. Weightlifting straps are not allowed.

Power Snatch 

Hang Squat Snatch 

Overhead Squat

Deadlift 

 

C1. Front Squat

3×3 @ 75%

3×3 @ 85%

 

C2. 2 Squat Cleans + 1 Jerk

2 sets @ 75% of Max Squat Clean

2 sets @ 80%

2 sets @ 85%

 

Notes

C1. Build up with sets of 2-3 reps until you reach 75%. Improve strength and posture. Rest no less than 2 minutes between sets.

C2. Build up with sets of 2 reps of clean & jerk until you reach 75%. Improve power and bottom position stability. Go drop & go and try not to rush the jerk, ensure it is explosive, deep and solid.  Rest no less than 2 minutes between sets.

Front Squat 

Squat Clean

Jerk 

 

D1. Squat Clean 

Daily Max

Then,

2×3 @ 70%

 

D2. Squat Snatch 

Daily Max

Then,

2×4 @ 70%

 

D3. Back Squat 

Daily Max

 

Notes

D1-D2. Build up to a heavy lift for the day with sets of 2 reps < 80% and then single reps. Once you find the Max load drop down to 70% and work on explosiveness and technique. Focus on proper angles and a fast drive under the barbell. Rest no less than 2 minutes between sets.

D3. Warm up with sets of 3 reps < 80% and then reach the heaviest lift for the day with as few sets of single reps as possible. Rest no less than 2 minutes between sets.

Squat Clean 

Squat Snatch 

Back Squat 

 

Gymnastics

A1. For form*

3 rounds of 

3 strict handstand push-ups

5 strict pull-ups 

10 seconds, L-sit @ parallettes 

 

A2. For form*

3 rounds of

5 kipping handstand push-ups 

7 kipping/butterfly pull-ups 

10 seconds, L-hang from pull-up bar 

 

A3. For from*

3 rounds of

3 strict ring pull-ups

5 strict ring dips 

10 seconds, L-support on the rings 

 

A4. For form*

3 rounds of

5 kipping ring pull-ups 

7 kipping ring dips 

10 seconds, V-hang from rings

 

Notes

Focus on full range of motion and technique. Try to go unbroken, take your time during transitions (the aim is at quality of movements) and hold the position exactly as prescribed or as long as proper form allows. *The use of a vest 10/7kg is optional. **The V position is the same as the L yet legs are higher with the torso-leg angle forming a V shape instead of an L shape. 

Options

A1. Strict handstand push-ups  → pike push-ups 

Strict pull-upsassisted strict pull-ups (band) 

10 → 5 seconds of

L-sit  → L-sit with bent knees 

A3. Strict ring pull-ups  → ring rows 

Strict ring dips  → ring push-ups 

10 → 5 seconds of

L-support @ rings  → parallel bars 

A4. Kipping ring dips → jumping ring dips

V-hang → L-hang from rings 

 

B1. Practice 

Obstacle handstand walk

 

B2. Complex #1

5 sets of

5 rounds of

2 toes to bar

2 chest to bar pull-ups 

Rest 90 seconds between sets 

 

B3. Complex #2

5 sets of

5 rounds of

1 ring muscle-up

2 ring dips 

Rest 90 seconds between sets 

 

B4. Core Stamina

10 sets of

20 seconds, Hollow hold @ GHD

10 GHD sit-ups 

Rest 45 seconds between sets

 

Notes

B1. Spent 15 minutes in total. Improve stability and movement control using an obstacle course, ideally work on the official handstand walk platform, olternatively construct a platform with weightlifting plates (steps on both sides).

B2-B3. Try to complete each set as a complex. In order to achieve that you have to be very technical and give extra focus on transitions between the two movements. The primary aim is smooth transitions, the secondary aim is butterfly chest to bar pull-ups.

B4. Focus on form, hold as prescribed, then continue immediately with the sit-ups.

Options

B1. Practice regular handstand walk with a coach.

B2. 5 4 3 rounds of

2 toes to bar 

2 chest to bar pull-ups pull-ups 

B3. 5 4 3 rounds of

1 ring muscle-up assisted ring muscle-up (coach or partner)

2 ring dips

B4. 20 15 10 seconds of

Hollow hold @ GHD

 

C1. For form

10 rounds of

1 leg-less rope climb 4,7 meters

10 meters, Handstand walk 

 

C2. For form

4 rounds of

2 rope climbs  4,7 meters

15 handstand push-ups 

 

C3. For time

12.9.6.3 reps of

Bar muscle-ups 

12 ring dips

Cap: 12 minutes

 

Notes

C1-C2. Focus on proper form and quality of movements. Perform smooth transitions and make sure you work efficiently on the rope (fast ascents/technical descents). Go the handstand push ups unbroken for as long as proper form allows.

C3. Ideally go each round as a complex and take the minimum possible rest between rounds in order to achieve that. If you choose to play more safely break the first rounds of muscle-ups into a big and a smaller set to ensure you go all the ring dips unbroken (focus on efficient kipping technique).

Options

C1. Leg-less regular rope climb  

10 7,5 5 meters of

Handstand walk  10 reps of handstand shoulder taps 

C2. 2 1 rep of

Rope climb  

15 12 9 reps* of

Handstand push-ups 

C3. 12.9.6.3 9.7.5.3 7.5.3.1 reps* of

Bar muscle-ups chest to bar pull-ups 

12 10 8 reps* of

Ring dips ring push-ups

*Choose an option of reps that you can perform the first set unbroken while fresh