ICENI WAY PROGRAM 26/09
DT training build to a heavy in the complex
9 hang power cleans
6 power jerks
15 minute amrap
20 plate ground to overhead
20 over head lunges
200m plate carry
(if at any point you put the plate down from starting the GTOH till completing the 200m carry you must perform 20 air squats)
80 double unders
21 plate ground to over head (if you want you can scale this up to a bar then you may)
40 double unders
15 ground to over head plate/bar
20 double unders
9 ground to overhead plate/bar
*all continuous. zero rest between rounds
accumulate 300 double unders. or 1.
*you can pick a number that you think will be challenging.
*if you are still working on your double unders then use this time to get some pointers and practice.
*or if you are getting used to skipping again then aim for large unbroken sets of single skips. 2 footed jumps. not alternating feet.
handstand press ups/ press ups
50 box jumps, 24-inch box
25 handstand push-ups /50 press ups
40 box jumps, 24-inch box
20 handstand push-ups /20 press ups
30 box jumps, 24-inch box
15 handstand push-ups /30 press ups
20 box jumps, 24-inch box
10 handstand push-ups /20 press ups
10 box jumps, 24-inch box
5 handstand push-ups / 10 press ups
3/5 minutes rolling your calves.
3 dead lifts
3 hang cleans
3 front squat
3 shoulder to overhead
build to what feels a good working weight and do 3 more sets at that weight. rest 1 minute between sets
*if you are new to using Kettlebells then you can start off with 1 and then as you get more confident progress to 2
20minutes of work
10 deficit press ups (even if you are working from kneeling i want you to come back up to a full press up position on your toes at the top of each rep)
10 single leg kettlebell deadlifts each leg (keep the load low and focus on the movement before load)
5/10 strict pull ups (if you want to work on your kipping now is a good time) / 10 ring rows (these want to be difficult)
10 box step ups each leg
2 minutes max effort standing on left leg
2 minutes max effort standing on right leg
20 cal row
20 cal ski
20 box jumps
20 abmat sit ups
20 KB swings
warm up - overhead squats 5x10 reps
*all reps with a 1 second pause in the bottom position)
*use rest period to work on mobility limitations and the retest in the next set
CANARIES GONE BAD WORKOUT 4
10 over head squats (example weight 80kg)
10 box jump overs
10 thrusters (example weight 90kg)
10 toes to bar
10 power cleans (example weight 100kg)
10 muscle ups
10 power cleans
10 toes to bar
10 box jump overs
10 over head squats
*this is a "you go i go". meaning person A must complete all 10 over head squats before person B can start their 10 over head squats reps.
*each person in the team must person the 10 reps of the exercise before you can progress onto the next exercise.
10 minute squat test.
*you start the 10 minute count down in your bottom position. you can stand up and shake your legs off for a couple of second and then you most go back into the squat.
*this is mobility work not a stress position. the coach with go around and adjust everyone to make sure you’re in the best position for you. whether that is holding into a post or a box or a weight to count balance you.
30minutes of cardio
running / rowing / skiing / biking.
*this is not max effort (unless you want to). aim to stay at a steady pace throughout with minimal rest.
*numbers will decide the order.
MIXED PAIRS COMPETITION!
warm up - 5 minute squat hold
10-1. start at a light weight or an empty bar for you set of 10 and then build
5rounds for quality not for time
8 KB strict press on each arm (2x Kbs or dumbbells if you want)
12 lateral raises (plate in each hand e.g 2.5kgs. raise hands from pockets, sideways to shoulder hight)
10 tricep extensions (either with bands or with a barbell)