10min Dynamic Warmup

A1: KB Squat – 4x12 | 24+16kg
B1: KB Deadlift – 4x12 | 24+16kg
C1: KB Bulgarian Split Squat- 4x8 ES | 24+16kg
D1: KB Single Leg Deadlift – 4x8 ES | 24kg
E1: KB Swing – 2x20 | 24kg

10min Dynamic Warmup

RTO Dips x8,8,6,5,4,3
Chin-Ups x8,6,5,4,4
One Arm KB Press 3x10 | 24kg
One Arm KB Press 3x10 | 16kg
One Arm KB Bent Row 3x10 | 24kg

10min Dynamic Warmup

24min | 4 Series | 80 reps | 24kg KB Snatch | BW Pushups

When the timer starts at 00:00, do a set of five snatches with your left arm. Rest actively until 00:30 and do another set of five with the left. Then, do five left at 01:00 and another five left at 01:30.

 

You have just completed a series of 5/4 and the clock shows around 01:40. Rest for the remainder of the minute, plus one full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

10min Dynamic Warmup

A1: KB Squat – 4x12 | 24+16kg
B1: KB Deadlift – 4x12 | 24+16kg
C1: KB Bulgarian Split Squat- 4x8 ES | 24+16kg
D1: KB Single Leg Deadlift – 4x8 ES | 24kg
E1: KB Swing – 2x20 | 24kg

10min Dynamic Warmup

RTO Dips 3x8
Elevated Inverted Ring Row 3x10
RTO Pushups 3x10
Chinup L-Sit 4x5

Front Squat

1x10 | 12kg
1x8 | 20kg
1x5 | 30kg
1x3 | 40kg
3x5 | 62.5kg

Incline Bench

1x10 | 35kg
1x5 | 45kg
1x3 | 60kg
3x5 | 72.5kg

Chin-Ups

BW | 1x6
WT 16kg | 3x5

Deadflift

25kg | 1x10
45kg | 1x5
65kg | 1x2
85kg | 3x5

Smith Machine Behind The Neck Press

[Just the weights]
20kg | 1x10
30kg | 1x8
40kg | 3x5

Pull-Ups

BW | 1x6
WT 16kg | 3x5

Incline Bench

1x10 | 35kg
1x5 | 45kg
1x3 | 60kg
3x5 | 70kg

Front Squat

1x10 | 12kg
1x8 | 20kg
1x5 | 30kg
1x3 | 40kg
3x5 | 60kg

Seated Cable Row

1x10| 25kg
1x5| 40kg
1x3| 55kg
3x5| 80kg

Back Squat

1x10 | 20kg
1x5 | 30kg
1x3 | 40kg
1x2 | 50kg
3x5 | 65kg

Flat Bench Press

1x20 | 20kg
1x10 | 35kg
1x5 | 45kg
1x2 | 65kg
3x5 | 80kg

Chin-Ups

BW | 1x6
WT 16kg | 3x5

Core | 2 Rounds

A1. Toe to bar / Knee Raise x10
A2. Roll out plank 1min
A3. Reverse crunch on decline bench x10
A4. Hyperextension x10

A1 Shoulder ROM and Stabilization routine X 1 set
B1 Ido's Squat Clinic Routine X 1 set

C1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
C2 Rotations Into Arch Using The Wall X 10 reps
C3 QDR Rotational Push Ups -Intermediate variation 10 reps

Repeat D1-3 for 3 total sets

Details on the workout on Ido Portal's blog here

Deadflift

25kg | 1x10
45kg | 1x5
65kg | 1x2
80kg | 3x5

Military Press

20kg | 1x10
30kg | 1x5
40kg | 1x3
45kg | 1x2
52.5kg | 3x5

Pull-Ups

BW | 1x6
WT 12kg | 4x5

10min Dynamic Warmup

16min | 3 Series | 60 reps | 24kg KB Swings | BW Pushups

This is how one serie looks like: When the timer starts at 00:00, do a set of 10 swings. Rest actively for the rest of the first minute. At 01:00, do a second set of swings. After the set, the clock shows around 01:15. Rest for the remainder of the minute, plus another full minute.

When the timer shows 03:00, start a set of 10 pushups. Rest actively for the rest of the third minute. At 04:00, do a second set of pushups. After the set, the clock shows around 04:15. Rest for the remainder of the minute, plus another full minute.

Repeat

10 min Full Body Stretch & Activation

Flat Bench Press

1x20	20kg
1x10	35kg
1x5	45kg
1x3	60kg
3x5	75kg

Back Squat

1x10	10kg
1x8	20kg
1x5	30kg
1x3	40kg
3x5	60kg

Barbell Row

1x10	25kg
1x3	40kg
1x2	55kg
3x5	80kg

Core | 2 Rounds

A1. Toe to bar / Knee Raise x10
A2. Roll out plank 1min
A3. Reverse crunch on decline bench x10
A4. Hyperextension x10

Back Squat

1x10	20kg
1x5	30kg
1x3	40kg
1x2	50kg
3x5	60kg

Flat Bench Press

1x20	20kg
1x10	35kg
1x5	45kg
1x2	60kg
3x5	75kg

Chin-ups

BW 1x6
WT 12kg 3x6

A1 Perform 5 min of jump rope
B1 Shoulder ROM and Stabilization routine X 1 set
C1 Ido's Squat Clinic Routine X 1 set

D1 Slide Into Low Bridge X 5 reps of 5 seconds holds in position (each rep)
D2 Rotations Into Arch Using The Wall X 10 reps
D3 QDR Rotational Push Ups -Intermediate variation 10 reps

Repeat D1-3 for 3 total sets

Details on the workout on Ido Portal's blog here

Deadlift

1x10	25kg
1x3	40kg
1x2	55kg
3x5	70kg

Military Press

2x5	20kg
1x5	30kg
1x3	40kg
1x2	45kg
3x5	50kg

Pull-ups

BW 1x6
WT 8kg 3x6

Core | 2 Rounds

A1. Toe to bar / Knee Raise x10
A2. Roll out plank 1min
A3. Reverse crunch on decline bench x10
A4. Hyperextension x10

New gym.

10 min Full Body Stretch & Activation

Flat Bench Press

1x10	20kg
1x5	35kg
1x3	45kg
1x2	60kg
3x5	70kg

Back Squat

1x10	10kg
1x5	20kg
1x3	30kg
1x2	40kg
3x5	50kg

Barbell Row

1x10	25kg
1x3	40kg
1x2	55kg
3x5	70kg

Back in the gym.