Jean-Paul Espinosa
This program organises your strength, mobility work, gymnastics and cardio workouts, 4 times a week.
This allows you to stick to the program if you like, but also to have flexibility to do something else on the side.
4 sessions per week
Must use App app to view and log training
Team Training
A
Back Squat
6, 6, 5, 5, 5, 6 @ 50, 60, 70, 75, 70, 65 %
B
Power Snatch
3, 3, 3, 2, 2, 1, 1, 1, 1 @ 50, 55, 60, 65, 70, 75, 75, 80, 80 %
C1
Ring Dips
4 x 8
C2
Lateral Raises
4 x 8
C3
One Leg Hip Thrusts
4 x 8
Circuit
D
For time 400m row 20 burpees over the rower 300m row 15 burpees over the rower 200m row 10 burpees over the rower 100m row 5 burpees over the rower
A1
Sumo Squat Hold
4 x 45
A2
Hang
4 x 30
A3
Curtsy Lunges
4 x 8
B
Overhead Squat
4 x 4
C
Double Unders (practice)
Circuit
D
4 RFT 20 DB snatch (20/15) 20 DB clean and jerk 20 DB squats 60 Double unders
A
Clean and Jerk
3, 3, 3, 2, 2, 1, 1, 1, 1 @ 50, 55, 60, 65, 70, 75, 75, 80, 80 %
Circuit
B
10 min for reps 6 - 10 Strict HSPU 6 - 10 Strict Pullups (find the scaling option that allows to do all the sets unbroken)
Circuit
C
AMRAP 10 2-3-4-5-6-7..... Thrusters (40/30) Burpees over the bar
A
Deadlift
8, 8, 6, 6, 6 @ 65, 70, 72.5, 75, 75 %
B
Bench Press
8, 8, 6, 6, 6 @ 65, 70, 72.5, 75, 75 %
C1
Alternating DB Curls
3 x 10
C2
DB Triceps Extensions
3 x 10
C3
Banded Pull Aparts
3 x 12
Circuit
D
AMRAP 15 20 toes to bar 200m run 20 V ups 200m run 20 Clean & Jerk (50/35) 200m run
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Next Level Training
Next Level Training
Next Level Training
