Advanced Program 4. Mar – 10.Mar – Week 79 | Non Open | EN

A1 – GOAL:Build up to heavy weight in 5-15 reps for 4 working sets, while maintaining a good form.
NOTE:  If your form is good, you can add weight – plate, dumbbell, etc. It is important to set your GHD or hyper extension bench to the right position –  you should be able to reach a full range of motion. If you put your legs too far to the back, your movement will be restricted and will cause wrong positioning and technique.
The interval of repetitions means, that you can work with lighter weights on higher amount of reps and add weight/reduce repetitions throughout the sets – this should be done only in prescribed interval.
TECHNIQUE:Maintain a good posture, tight midline and spine neutral throughout the whole movement.
A2 – Work with weight as heavy as possible while maintaining a good form throughout the whole movement.

GOAL:
B1 – Work on double DB Front rack walking lunges with moderate weight. You can increase the weight throughout this workout, but stay on moderate level. Use techniques that are allowed in CF Games OPEN.
B2 – Build up to heavy weight in prescribed interval of repetitions, while maintaining a good form.
TECHNIQUE:When doing lunges, focus on keeping your torso vertical and keeping your knee directly above the feet so your lunging position is strong and you can engage your posterior chain properly.

GOAL:Work in this combination of excercises in high quality.
C1) Do strict pullups in prescribed inerval of repetitions and then follow with hollow body position hold – lay on the ground (back towards the ground), While keeping your midsection tight and arms and legs stretched above the ground. Use the angle as wide as possible while keeping your lower back in contact with the ground.
C2) Do strict pullups in prescribed inerval of repetitions and then follow plank hold – Pushup position on your forearms, while maintaining the whole body tight.
C3) Execute alternating pistol squats in rescribed range of repetitions.
SUBSTITUTIONS:
1- Pistols squats – will be substituted with the basic air squats (1,5 times the amount of reps) or Goblet squats (same amount of reps). You can find the progression for pistols in our Video-database.
2- Pullups – will be substituted with (incline) ring pulls, or you can use an elastic band and perform the pullups on the bar.
3- Strict Ring dips will be substituted with dips with elastic band (for maintaining the range of motion), or with more simple variation of pushing exercises such as basic pushups.

GOAL: Try to increase the paces on every interval from the 1st week of this cycle and also stay consistent on every interval throughout the round, and increase the intensity each round, or stay on one level if increasing is not possible. Don’t go to a full fatigue, but open your aerobic system.
Set the percentages based on your experience, use your knowledge from aerobic single-modality intervals cycles. 50% – moderate pace, 70% – faster pace, 80% – fast pace, 85% – higher intensity.
TECHNIQUE:
ROW:
The most important thing on rowing is, to work (push) with your legs and maintain a good form throughout the whole movement. Here are a few steps for rowing:
1- Push with your legs to full extension, 2- opening the hips and slight lean back with the torso, 3- Direct pull with your arms – aim the handle under your chest level,  4- recovery phase – returning your arms into full extensio, 5- Closing up the hips and leaning forward with torso, 6- Flexing the knees and returning into starting position.
AIR BIKE:
First, set your seat to the proper height – when you sit on bike, and push the peddal to the lower position – your leg is extended while the pedal is in the center of your foot. Then, when you slide your foot back so the peddal is on your toes – your leg should be slightly bent. The position of your arms is similar to legs – they are also slightly bent. Torso is slightly leaned forward (10-20%) so you are just above the peddals. You don’t want your back to be rounded and you also don’t want your arms and upper body to fly from side to side while you are biking. If you want to be efficient, stay steady and use your energy wisely, on your biking and pushing/pulling.
SKI ERG:
Work with your whole body. Don’t try to isolate the movement only on your upper body. Reach up high with the handles and then start to push yourself to the ground with the legs and hips and then pull with your arms through your back.
FOCUS:On breathing and maintaining a good form in intensity.
SUBSTITUTION: AirBike, row and ski erg: It is possible to substitute one with another. It depends on what are your options in your gym, or what you are able to do or not. There is also a possibility to substitute these modalities with running outside or inside on treadmill.

GOAL:Is to build up to heavy DOUBLE Squat snatch in 15 minutes.
NOTE:Don’t go TnG, do 2 singles, while keeping the rest between reps short.
FOCUS:Focus on maintaining the perfect positioning in every rep. Use the energy from the aggressive hip extension to kicking the bar when snatching and be fast in the turnover under the bar.
TECHNIQUE: Squat snatch
1- The first pull (path from the ground to knees) is controlled – you don’t want to hurry too fast, because you will probably hit the knees or go around them too much and get yourself into a bad kicking position (aggressive hip extension). Don’t forget that you are doing segments here – 1 sec stops are below the knees and above the knees on the way up from the ground.
2 – Explosive phase begins right above the knees – you are going straight to an aggressive hip extension (kick) – you are kicking the bar right at the one spot that doesn’t hurt – hip crease – spot under the hip bones and above the pubicle bone. You have to adjust your grip width according to this spot (when you stand tall with extended arms, your bar should rest right in this spot)
3 – As you kick the bar, you are going through and extension. There are following steps you need to go through: kicking to the bar, going on your toes, going to extension, shoulder shrug, vertical shrug of the elbows, and finishing of an extension.
4- After doing all the steps on the way up, you are pulling yourself under the bar. You are catching the bar in Receiving position overhead, with your shoulders packed and elbows fully locked out. Your feet are in squatting position and your head is in neutral position.
5- Squat Snatch – catch the bar in full squat.
To visualize these movements, visit our video-database.

GOAL:  Goal here is to build up to heavy weight, while maintaining a good form in intensity and under fatigue.
NOTE: Use TnG technique, don’t drop the bar between reps, increase the weight only if your form is good.
FOCUS: On efficiency in this movement.
TECHNIQUE: Hang Power Clean
1- Hang position – pull the bar from the ground to a full extension and then lean forward with your torso to hang position with your shoulders directly over the bar, or slightly in front, elbows locked out, midline tight, spine neutral and head up.
2- When you are above your knees – the explosive phase. From above your knees, go directly to the aggressive hip extension with the kick. (The spot for kicking the bar is right where your bar rests when you stand tall in extension)
3- Finish the extension – You are going on your toes and pulling yourself towards the ceiling and leaning back a little – at the same time. After this extension, you shrug your shoulders and continue with pulling your elbows vertical so your bar stays close to your body.
4- Pulling your self under the bar and pushing your elbow to the front rack position aggressively.
Hang power clean – catch the bar above the parallel – in the half-squat position.
To visualize these movements, visit our video-database.

 
CIEĽ: Vyšplhaj sa do váhy na 3-5 opakovaní v 4 pracovných sériách.Váhu zvyšujete po každom sete, pričom znižujete opakovania (od 5 do 3). Začínate na 70% svojho maxima na 1 opakovanie a nejdete vyššie ako 80%. Nakladajte váhu v tomto intervale tak, aby ste si zachovali perfektnú kvalitu každého opakovania a aby ste nepokazili žiadne opakovanie. Ak už cítite, že je váha ťažká a ešte máte pred sebou niekoľko sérií, tak ostaňte na jednej váhe a nenavyšujte.

GOAL:This workout is to use your skills in intensity, uder pressure. We want to keep the intensity high every minute and still move efficiently.
NOTE: Try to work in the beginning of every minute and use rest for the perfect recovery and prepare yourself for the next modality.
ADJUSTING:If the weights on the bar are too heavy for you, scale them and find a challenging weight for this workout.
SUBSTITUTIONS:
1- Ring Muscle Up – will be substituted with 2-3 times the amout of C2B pullups (pullups), or with combination of C2B pullups and ring dips (for example 3-5 C2B pullups + 3-5 ring dips).
2- AirBike, row and ski erg: It is possible to substitute one with another. It depends on what are your options in your gym, or what you are able to do or not. There is also a possibility to substitute these modalities with running outside or inside on treadmill.
3- Double-unders – will be substituted with single-unders, with doubled reps (100 du’s = 200 su’s)

GOAL: 
A1)Build up to 3-5 repetitions in 4 work sets. Add weight after every set if possible, start at 70% of your one rep max and don’t go higher that 80%. Add weight in this interval, while maintaining perfect form of every single rep. You also don’t want to miss any rep. If you feel that the weight is already heavy enough and you have still few sets in front of you, just stay on the same weight, you don’t have to add anymore.
A2) Work on wall walks in prescribed range of repetitions. Work in high quality throughout the whole workout.
A3) Work on GHD situps in prescribed range of repetitions. Keep your back tight and spine neutral, don’t go to hyper-extension with yourlower back. If this is not achievable for you, then use shorter range of motion.

GOAL:Finish this workout as fast as possible, while maintaining a good form on every excercise.
NOTE:Calculate with your strength and weaknesses. Don’t burn out in first rounds, pace well and finish strong. Try to keep rests between the sets short.
FOCUS:will be on efficiency in every movement in intensity.
ADJUSTING: If the weights are too heavy for you, scale it to the level of your abilities. The weights should be challenging but manageable.
SUBSTITUTIONS:
1- bar Muscle Up – will be substituted with 2-3 times the amout of C2B pullups (pullups), or with combination of C2B pullups and ring dips (for example 3-5 C2B pullups + 3-5 ring dips).
2- AirBike, row and ski erg: It is possible to substitute one with another. It depends on what are your options in your gym, or what you are able to do or not. There is also a possibility to substitute these modalities with running outside or inside on treadmill.