Basic Program 11. Mar – 17.Mar – Week 80 | 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 Overhead walking lunges – First do 10 reps on Left arm and then 10 reps on Right. You can increase the weight throughout this workout, but maintain high quality. 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. When doing Pendlay rows, maintain horizontal torso, start and finish every repetition on the ground so you can pull more dynamically. Keep the pull strong, and negative phase controlled, your forearms are in 90 degree angle.

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- Pullups – will be substituted with (incline) ring pulls, or you can use an elastic band and perform the pullups on the bar.
2- 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.

/move smoothly between the modalities. After you finish interval on Airbike, move straight to the rower with no additional rest. Rest is the transition. /

COOLDOWN
5-10 min AirBike/row/skierg @easy tempo

GOAL: Goal will be to 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. From Airbike go straight on the row and otherwise. Transition is your only rest.
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 set of 1 hang Power snatch and 1 Power snatch in 15 minutes.
NOTE:Don’t go TnG, do three 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:
Power 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).
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. When doing Power snatch, your receiving position is above parallel.
To read the full technique description, use our archives calender and find these excercises in  previous sessions.  To visualize these movements, visit our video-database.
Hang Power snatch:
Setting up for Hang position – Always pick the bar from the ground to a full hip extension with shoulders behing the bar, and after that you can go back to hang position. When going to a hang, lean forward so your shoulders are in front of the bar or directly over the bar (just like in negative deadlift) and while going lower, load your hamstrings and glutes. Never start lowering the bar by bending the knees forward – you will get into a wrong position for kicking with the hips. (this doesn’t apply in High Hang technique). Always maintain your spine neutral and your midsection absolutely tight.
Above knee hang PS – on the way down, stop just above your knees, with the shoulders in front of the bar, your hamstrings and glutes have to be loaded. Head is up, and you can start your explosive hip extension.
Important thing to remember is, that in hang techniques, your lower position is the same, as you would get into when doing a lift from the ground. That means that the shoulders are in front of the bar, never behind, and the knees can’t be in the way of the smooth bar path on the way up. Head is up, you are not looking down.
If you are not able to establish this setup, pay more attention to it and drill it until you have it.

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:
Push Press
1 – činka začína vo front rack position – na ramenách,
2 – nasleduje iniciácia dipu – torso zostáva vertikálne, kolená smerujú dopredu a von (nie dnu), panvu nezasadzujte dozadu ( ako pri iniciácii drepu) – dip bude plytký a pohyb smerom dole kontrolovaný – nechcete sa ponáhlať lebo stratíte energiu,
3 – z dipu nasleduje explozívny výraz, a následné dotlačenie cez parciu pressu (začnite tlačiť keď činka prestane cestovať z výrazu hore – päty musia byť pri presse na zemi a telo celé spevnené.
– Pre vizualizáciu techniky a prevedenia navštívte našu video databázu
Push Jerk
1 – Bar starts in the front rack position – on your shoulders.
2 – Initiation of the dip – torso stays vertical, knees are aiming forward (and outside), Your hips are directly under the bar (not behind or in front) – dip is shallow and the path down is controlled – do not hurry.
3 – Explosive hip extension – from the dip, you need to explode with your hip drive and go to a full extension. Explosive power comes from the hips.
4- By doing this explosive extension – translate energy to the bar and let it take off your shoulders, after that you can start pulling yourself under the bar. Finish in portion of a squat (power position) with your shoulders packed and the elbows fully locked. (your feet will be switching from jumping to landing position).
To visualize this exercise, look it up in our video-database.
Split Jerk
1 – Bar starts in the front rack position – on your shoulders,
2 – Initiation of the dip – torso stays vertical, knees are aiming forward (and outside), Your hips are directly under the bar (not behind or in front) – dip is shallow and the path down is controlled – do not hurry.
3 – Explosive hip extension – from the dip, you need to explode with your hip drive and go to a full extension. Explosive power comes from the hips.
4- By doing this explosive extension – translate energy to the bar and let it take off your shoulders, after that you can start pulling yourself under the bar. You are catching the bar in SPLIT position.
Split position –  at the same time as you start pulling yourself under the bar, move your legs from jumping position to a split position – the stronger of your legs are moving back and the other one is moving forward. The rear leg has to be on toes with the heel straight (not rotating in), knee has to be slightly bent (not straight or too bent). The knee on the front leg is directly over your knee, the foot is aiming in slightly due to a good stability. The angle under your knee should be 90 degrees. It can be a little bit more, but never less. The
To visualize this exercise, look it up in our video-database.

 
GOAL: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.

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- C2B Pull ups – will be substituted with pullups, or (incline) ring pulls. Another substitution can be negative pullups or pullups on elastic band.
2-Toes To Bar – Toes to Bars will be substituted with a simplier movement variations – Knees to elbows (knees touching the elbows or triceps), or with knee raises (get knees into 90 degrees and back to extension). Another alternative is GHD situps or abmat situps.
3- HS walk – will be substituted with HSPU with the same amount of repetitions or with the simple Handstand-stability excercices (HS hold). We can also substitute HS walk with shoulder taps, or Handstand walk while leaning on the wall with your feet.