Personal Support /
Данилин Андрей
Данилин Андрей
Возраст: 32 (05.07.1990)
Антропометрия:
Рост: 175 см
Вес: 106 кг
Антропометрия:
Рост: 175 см
Вес: 106 кг
Tests
- +19%Squat 164,1 kg
- +24%Bench Press 111,2 kg
- +13%Row 90 kg
Тренировка 12 | Вторник, 27 июня 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds. Rest 2:00
PB 1. Clean - BB
PB 1. Clean - BB
- 40 kg / 4 reps
- 50 kg / 4 reps
- 60 kg / 4 reps
- 70 kg / 4 reps
- 80 kg / 4 reps
6 Rounds, 2:30 rets
A1. RDL - BB
A1. RDL - BB
- 80 kg / 8 reps
- 90 kg / 8 reps
- 100 kg / 6 reps
- 110 kg / 6 reps
- 120 kg / 6 reps
- 130 kg / 6 reps
- 10 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
4 rounds, 1:30 rest between rounds
B1. Dead Bug w Resistance - 10 reps each side
В2. Pillar Rotation - 8 reps each side
B1. Dead Bug w Resistance - 10 reps each side
В2. Pillar Rotation - 8 reps each side
4 rounds, 2:00 rest between rounds
С1. Landmine - RDL 1 Leg w Row
С1. Landmine - RDL 1 Leg w Row
- 20 kg / 6 reps each side
- 20 kg / 6 reps each side
- 20 kg / 6 reps each side
- 20 kg / 6 reps each side
- 30 kg x2 / 14 reps
- 30 kg x2 / 14 reps
- 30 kg x2 / 14 reps
- 30 kg x2 / 14 reps
- 20 kg x2 / 8 reps
- 20 kg x2 / 8 reps
- 20 kg x2 / 8 reps
- 20 kg x2 / 8 reps
10 rounds.
20 seconds work / 80 seconds rest
Rope Slam / Канаты
20 seconds work / 80 seconds rest
Rope Slam / Канаты
Оценка сложности | Тренировка 12
Тренировка 11 | Четверг, 22 июня 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Thruster - BB
PB 1. Thruster - BB
- 30 kg / 4 reps
- 40 kg / 4 reps
- 50 kg / 4 reps
- 50 kg / 4 reps
6 Rounds, 2:30 rets
A1. Front Squat - BB
A1. Front Squat - BB
- 60 kg / 8 reps
- 80 kg / 8 reps
- 90 kg / 6 reps
- 100kg / 6 reps
- 110 kg / 6 reps
- 115 kg / 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
4 rounds, 1:30 rest between rounds
B1. Luteral V-Ups - 10 reps each side
В2. Lateral Plank w 1 Arm Pro-Band Row - 8 reps each side
B1. Luteral V-Ups - 10 reps each side
В2. Lateral Plank w 1 Arm Pro-Band Row - 8 reps each side
4 rounds, 2:00 rest between rounds
С1. BKW Lunge to Knee Lift - 2DB
С1. BKW Lunge to Knee Lift - 2DB
- 30 kg x2 / 8 reps each side
- 30 kg x2 / 8 reps each side
- 30 kg x2 / 8 reps each side
- 30 kg x2 / 8 reps each side
- 30 kg x2 / 8 reps
- 30 kg x2 / 8 reps
- 30 kg x2 / 8 reps
- 30 kg x2 / 8 reps
- 15 kg / 8 reps
- 15 kg / 8 reps
- 15 kg / 8 reps
- 15 kg / 8 reps
Оценка сложности | Тренировка 11
Тренировка 10 | Понедельник, 19 июня 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Hang Clean - BB
PB 1. Hang Clean - BB
- 40 kg / 4 reps
- 50 kg / 4 reps
- 60 kg / 4 reps
- 70 kg / 4 reps
6 Rounds, 2:30 rets
A1. Row - BB (Если не будет возможности сделать в таком варианте, то Bent Over Row - BB)
A1. Row - BB (Если не будет возможности сделать в таком варианте, то Bent Over Row - BB)
- 50 kg / 8 reps
- 60 kg / 8 reps
- 70 kg / 8 reps
- 85 kg / 8 reps
- 85 kg / 8 reps
- 85 kg / 8 reps
- 25 kg / 12 reps
- 25 kg / 12 reps
- 25 kg / 12 reps
- 25 kg / 12 reps
- 25 kg / 12 reps
- 25 kg / 12 reps
4 rounds, 1:30 rest between rounds
B1. Dead Bug Rolling w KB hold - 6 reps each side
В2. Body Saw - 8 reps
B1. Dead Bug Rolling w KB hold - 6 reps each side
В2. Body Saw - 8 reps
4 rounds, 2:00 rest between rounds
С1. Strict Pull Ups - Assisted
С1. Strict Pull Ups - Assisted
- 6-8 reps
- 6-8 reps
- 6-8 reps
- 6-8 reps
- 25 kg х2 / 8 reps each side
- 30 kg х2 / 8 reps each side
- 30 kg х2 / 8 reps each side
- 30 kg х2 / 8 reps each side
- 30 kg / 8 reps each side
- 30 kg / 8 reps each side
- 30 kg / 8 reps each side
- 30 kg / 8 reps each side
Оценка сложности | Тренировка 10
Тренировка 9 | Понедельник, 12 июня 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Clean - BB
PB 1. Clean - BB
- 40 kg / 4 reps
- 50 kg / 4 reps
- 60 kg / 4 reps
- 70 kg / 4 reps
6 Rounds, 2:30 rets
A1. TRX - Weighted Inverted Row on Bench
A1. TRX - Weighted Inverted Row on Bench
- 10 kg / 10 reps
- 10 kg / 10 reps
- 10 kg / 10 reps
- 10 kg / 10 reps
- 10 kg / 10 reps
- 10 kg / 10 reps
- 70 kg / 6 reps each side
- 70 kg / 6 reps each side
- 80 kg / 6 reps each side
- 80 kg / 6 reps each side
- 80 kg / 6 reps each side
- 80 kg / 6 reps each side
4 rounds, 1:30 rest between rounds
B1. Cross Plank - 6 reps each side
В2. Luteral V-Ups - 12 reps each side
B1. Cross Plank - 6 reps each side
В2. Luteral V-Ups - 12 reps each side
4 rounds, 2:00 rest between rounds
С1. Incline Bench - 1 Arm Row 1 Arm Iso - 2DB
С1. Incline Bench - 1 Arm Row 1 Arm Iso - 2DB
- 25 kg х2 / 8 reps each side
- 25 kg х2 / 8 reps each side
- 25 kg х2 / 8 reps each side
- 25 kg х2 / 8 reps each side
- 25 kg / 6 reps each side
- 25 kg / 6 reps each side
- 25 kg / 6 reps each side
- 25 kg / 6 reps each side
- 15 kg x2 / 10 reps
- 15 kg x2 / 10 reps
- 15 kg x2 / 10 reps
- 15 kg x2 / 10 reps
Оценка сложности | Тренировка 9
Тренировка 8 | Четверг, 8 июня 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Thrusters - 2DB
PB 1. Thrusters - 2DB
- 20 kg х2 / 4 reps
- 20 kg х2 / 4 reps
- 20 kg х2 / 4 reps
- 20 kg х2 / 4 reps
6 Rounds, 2:30 rets
A1. Bench Press - BB
A1. Bench Press - BB
- 60 kg / 10 reps
- 80 kg / 7 reps
- 95 kg / 5 reps
- 100 kg / 5 reps
- 105 kg / 3 reps
- 105 kg / 3 reps
- 50 kg / 8 reps
- 60 kg / 8 reps
- 70 kg / 8 reps
- 80 kg / 8 reps
- 90 kg / 8 reps
- 90 kg / 8 reps
4 rounds, 1:30 rest between rounds
B1. Plank w Arm Reach - Alt. - 14 reps
В2. Lateral Plank w 1 Arm Pro-Band Row - 8 reps each side
B1. Plank w Arm Reach - Alt. - 14 reps
В2. Lateral Plank w 1 Arm Pro-Band Row - 8 reps each side
4 rounds, 2:00 rest between rounds
С1. Landmine - Tall-Kneeling - 1 Arm Shoulder Press
С1. Landmine - Tall-Kneeling - 1 Arm Shoulder Press
- 10 kg / 8 reps each side
- 12,5 kg / 8 reps each side
- 12,5 kg / 8 reps each side
- 12,5 kg / 8 reps each side
- 40 kg / 8 reps
- 50 kg / 8 reps
- 60 kg / 8 reps
- 60 kg / 8 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps
Rope Slam
10 Rounds
15 seconds fast / 60 seconds slow
10 Rounds
15 seconds fast / 60 seconds slow
Оценка сложности | Тренировка 8
Тренировка 7 | Вторник, 6 июня 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Hang Snatch to Split Position - 1 DB
PB 1. Hang Snatch to Split Position - 1 DB
- 15 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
6 Rounds, 2:30 rets
A1. Split Squat - BB
A1. Split Squat - BB
- 60 kg / 8 reps each side
- 80 kg / 8 reps each side
- 90 kg / 8 reps each side
- 100 kg / 6 reps each side
- 100 kg / 6 reps each side
- 100 kg / 6 reps each side
- 10 kg / 8 reps
- 10 kg / 8 reps
- 10 kg / 8 reps
- 10 kg / 8 reps
- 10 kg / 8 reps
- 10 kg / 8 reps
4 rounds, 1:30 rest between rounds
B1. Cross Plank - 6 reps each side
В2. Luteral V-Ups - 10 reps each side
B1. Cross Plank - 6 reps each side
В2. Luteral V-Ups - 10 reps each side
4 rounds, 2:00 rest between rounds
С1. Landmine - BKW Lunge to Press - Alt.
С1. Landmine - BKW Lunge to Press - Alt.
- 25 kg / 10 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 65 kg / 8 reps
- 65 kg / 8 reps
- 65 kg / 8 reps
- 65 kg / 8 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
- 6 kg x2 / 10 reps
Cycle
10 Rounds
30 seconds fast / 60 seconds slow
10 Rounds
30 seconds fast / 60 seconds slow
Оценка сложности | Тренировка 7
Тренировка 6 | Вторник, 30 мая 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Landmine - BKW Lunge to 1 Arm Shoulder Press - Continues
PB 1. Landmine - BKW Lunge to 1 Arm Shoulder Press - Continues
- 15 kg / 5 reps each side
- 15 kg / 5 reps each side
- 15 kg / 5 reps each side
- 15 kg / 5 reps each side
6 Rounds, 2:30 rets
A1. Row - BB
A1. Row - BB
- 50 kg / 8 reps
- 60 kg / 6 reps
- 70 kg / 6 reps
- 85 kg / 6 reps
- 85 kg / 6 reps
- 85 kg / 6 reps
- 25 kg x2 / 6 reps each side
- 25 kg x2 / 6 reps each side
- 25 kg x2 / 6 reps each side
- 25 kg x2 / 6 reps each side
- 25 kg x2 / 6 reps each side
- 25 kg x2 / 6 reps each side
4 rounds, 1:30 rest between rounds
B1. Pavlov Press - Tall-Kneeling - 6 reps each side
В2. Pillar Rotation - 6 reps each side
B1. Pavlov Press - Tall-Kneeling - 6 reps each side
В2. Pillar Rotation - 6 reps each side
4 rounds, 2:00 rest between rounds
С1. Landmine - Front Squat to Press
С1. Landmine - Front Squat to Press
- 25 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 17,5 kg x2 / 6 reps
- 17,5 kg x2 / 6 reps
- 17,5 kg x2 / 6 reps
- 17,5 kg x2 / 6 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps
Concept Row
10 Rounds
30 seconds fast / 60 seconds slow
10 Rounds
30 seconds fast / 60 seconds slow
Оценка сложности | Тренировка 6
Тренировка 5 | Суббота, 27 мая 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Hang Power Snatch - 1DB
PB 1. Hang Power Snatch - 1DB
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
- 20 kg / 4 reps each side
6 Rounds, 2:30 rets
A1. Bench Press - BB
A1. Bench Press - BB
- 60 kg / 10 reps
- 80 kg / 7 reps
- 90 kg / 5 reps
- 100kg / 5 reps
- 100 kg / 5 reps
- 102,5 kg / 5 reps
- 16 kg x2 / 8 reps each side
- 20 kg x2 / 8 reps each side
- 20 kg x2 / 8 reps each side
- 20 kg x2 / 8 reps each side
- 20 kg x2 / 8 reps each side
- 20 kg x2 / 8 reps each side
4 rounds, 1:30 rest between rounds
B1. Plank w Arm Reach - Alt. - 16 reps
В2. Luteral V-Ups - 12 reps each side
B1. Plank w Arm Reach - Alt. - 16 reps
В2. Luteral V-Ups - 12 reps each side
4 rounds, 2:00 rest between rounds
С1. Landmine - Front Squat
С1. Landmine - Front Squat
- 30 kg / 10 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 25 kg x2 / 8 reps each side
- 25 kg x2 / 8 reps each side
- 25 kg x2 / 8 reps each side
- 25 kg x2 / 8 reps each side
- 25 kg / 8 reps each side
- 25 kg / 8 reps each side
- 25 kg / 8 reps each side
- 25 kg / 8 reps each side
Rope Slam
10 Rounds
30 seconds fast / 60 seconds rest
10 Rounds
30 seconds fast / 60 seconds rest
Оценка сложности | Тренировка 5
Тренировка 4 | Воскресенье, 21 мая 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. 1 Arm KB Swing to OH
PB 1. 1 Arm KB Swing to OH
- 20+ kg / 4 reps each side
- 20+ kg / 4 reps each side
- 20+ kg / 4 reps each side
- 20+ kg / 4 reps each side
6 Rounds, 2:30 rets
A1. Dead Lift - BB
A1. Dead Lift - BB
- 80 kg / 8 reps
- 100 kg / 8 reps
- 120 kg / 8 reps
- 130 kg / 8 reps
- 140 kg / 6 reps
- 150 kg / 6 reps
- 10 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
4 rounds, 1:30 rest between rounds
B1. Star - 20 reps
В2. Pillar Bridge w Shoulder Tap - Alt. - 12 reps
B1. Star - 20 reps
В2. Pillar Bridge w Shoulder Tap - Alt. - 12 reps
4 rounds, 2:00 rest between rounds
С1. Landmine - 1 Leg BKW Squat
С1. Landmine - 1 Leg BKW Squat
- 15 kg / 8 reps each side
- 20 kg ? / 8 reps each side
- 20 kg ? / 8 reps each side
- 20 kg ? / 8 reps each side
- 10 kg each side / 8 reps
- 12,5 kg ? each side / 8 reps
- 12,5 kg ? each side / 8 reps
- 12,5 kg ? each side / 8 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
Bike
12 Rounds
30 seconds fast / 90 seconds slow
12 Rounds
30 seconds fast / 90 seconds slow
Оценка сложности | Тренировка 4
Тренировка 3 | Среда, 17 мая 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Hang Clean to Thruster - BB
PB 1. Hang Clean to Thruster - BB
- 30 kg / 5 reps
- 40 kg / 5 reps
- 50 kg / 5 reps
- 50 kg / 5 reps
6 Rounds, 2:30 rets
A1. Row - BB
A1. Row - BB
- 50 kg / 8 reps
- 60 kg / 6 reps
- 75 kg / 6 reps
- 85 kg / 5 reps
- 85 kg / 5 reps
- 85 kg / 5 reps
- 10 kg each side / 10 reps
- 10 kg each side / 10 reps
- 10 kg each side / 10 reps
- 10 kg each side / 10 reps
- 10 kg each side / 10 reps
- 10 kg each side / 10 reps
4 rounds, 1:30 rest between rounds
B1. Dead Bug w Resistance - 20 reps
В2. Lateral Plank w 1 Arm Pro-Band Row - 10 reps each side
B1. Dead Bug w Resistance - 20 reps
В2. Lateral Plank w 1 Arm Pro-Band Row - 10 reps each side
4 rounds, 2:00 rest between rounds
С1. RDL - BB
С1. RDL - BB
- 70 kg / 8 reps
- 80 kg / 8 reps
- 90 kg / 8 reps
- 100 kg / 8 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 30 kg / 10 reps
- 8 reps each side
- 8 reps each side
- 8 reps each side
- 8 reps each side
Rope Slam
10 Rounds
20 seconds fast / 40 seconds rest
10 Rounds
20 seconds fast / 40 seconds rest
Оценка сложности | Тренировка 3
Тренировка 2 | Суббота 13 мая 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
4 Rounds
PB 1. Thrusters - 1DB
PB 1. Thrusters - 1DB
- 25 kg / 4 reps each side
- 25 kg / 4 reps each side
- 25 kg / 4 reps each side
- 25 kg / 4 reps each side
6 Rounds, 2:30 rets
A1. Bench Press - BB
A1. Bench Press - BB
- 60 kg / 10 reps
- 80 kg / 7 reps
- 95 kg / 5 reps
- 105 kg / 5 reps
- 105 kg / 5 reps
- 105 kg / 5 reps
- 50 kg / 8 reps
- 60 kg / 8 reps
- 70 kg / 8 reps
- 70 kg / 8 reps
- 70 kg / 8 reps
- 70 kg / 8 reps
4 rounds, 1:30 rest between rounds
B1. Lateral Plank w 1 Arm Pro-Band Row - 8 reps each side
В2. Luteral V-Ups - 12 reps each side
B1. Lateral Plank w 1 Arm Pro-Band Row - 8 reps each side
В2. Luteral V-Ups - 12 reps each side
4 rounds, 2:00 rest between rounds
С1. Landmine - RDL 1 Leg
С1. Landmine - RDL 1 Leg
- 15 kg / 8 reps each side
- 20 kg / 8 reps each side
- 20 kg / 8 reps each side
- 20 kg / 8 reps each side
- 10 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 15 kg / 8 reps each side
- 30 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
- 30 kg / 8 reps
Bike
12 Rounds
30 seconds fast / 90 seconds slow
12 Rounds
30 seconds fast / 90 seconds slow
Оценка сложности | Тренировка 2
Тренировка 1 | Четверг, 4 мая 2023
WU 1: Массажный ролл на основные большие группы мышц:
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
- Ягодицы
- Верх спины
- Передняя поверхность бедра
- Внутренняя поверхность бедра
WU 3. 90/90 - Open Book - 5 reps each side
WU 4. 90/90 - 5 reps each side
WU 5. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU 6. Supine - Leg Cradle - 5 reps each side
WU 7. Glutei Bridge - March - 5 reps each side
WU 8. Z-Position - Glutei Stretch - 5 reps each side
WU 9. Hip Flexor Stretch w Rotation - 5 reps each side
WU 10. Bench Pillar Bridge w Knee Lift - 10 reps
3 Rounds
PB 1. Hang Clean to Thruster - BB
PB 1. Hang Clean to Thruster - BB
- 30 kg / 4 reps
- 40 kg / 4 reps
- 50 kg / 4 reps
- 50 kg / 4 reps
6 Rounds, 2:30 rets
A1. Front Squat - BB
A1. Front Squat - BB
- 50 kg / 8 reps
- 70 kg / 6 reps
- 80 kg / 5 reps
- 90kg / 5 reps
- 100 kg / 5 reps
- 110 kg / 5 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
4 круга, 1:30 отдых между кругами
B1. Plank w Arm Reach - Alt. - 16 reps
В2. Luteral V-Ups - 12 reps each side
B1. Plank w Arm Reach - Alt. - 16 reps
В2. Luteral V-Ups - 12 reps each side
4 rounds, 2:00 rest between rounds
С1. Lateral Squat - 1DB
С1. Lateral Squat - 1DB
- 25 kg / 8 reps each side
- 25 kg / 8 reps each side
- 25 kg / 8 reps each side
- 25 kg / 8 reps each side
- 6 reps each side
- 6 reps each side
- 6 reps each side
- 6 reps each side
- 10 kg / 8 reps
- 10 kg / 8 reps
- 10 kg / 8 reps
- 10 kg / 8 reps
Bike
10 Rounds
30 seconds fast / 90 seconds slow
10 Rounds
30 seconds fast / 90 seconds slow
Оценка сложности | Тренировка 1
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