Monday
General Warmup (GW)
Ski Erg or Row
1000mt easy, only nasal breathing
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Single Arm KB Overhead Carry (24/16 kg) – 2 sets x 20 m – 1′ rest bet
Kneeling Jump to Vertical Leap – 2 sets x 10 – 1′ rest bet
Power & Power Endurance (PE)
Snatch (Any Style)
(1+1+1+1+1) @ [percent value=”51″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”61″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”66″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”71″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”76″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1+1) @ [percent value=”53″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”63″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”68″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”73″ of=”snatch” in=”kg”] [/percent], rest 90″
(1) @ [percent value=”78″ of=”snatch” in=”kg”] [/percent], rest 90″
rest 3′
(1+1+1+1) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 90″
(1) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 90″
Notes. Each rep count only if you don’t step forward after catch
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
4 – 8 x8 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
Barbell Hip Thrust
3×15 (50/30) rest 1’30” b/s
Aerobic Capacity (AC)
Row
250mt @30-32 SR – Moderate Pace
rest 30″
250mt @32-34 SR – Moderate/Fast Pace
rest 30″
250mt @34-36 SR – Fast Pace
rest 30″
250mt @36-38 SR – Fastest Pace
rest 30″
250mt easy pace
rest 30″
500mt @26-28 SR – Moderate Pace
rest 30″
500mt @28-30 SR – Moderate/Fast Pace
rest 30″
500mt @30-32 SR – Fast Pace
rest 30″
500mt @32-34 SR – Fastest Pace
rest 30″
500mt easy pace
rest 30″
1000mt @22-24 SR – Moderate Pace
rest 30″
rest 30″
1000mt @26-28 SR Fast Pace
rest 30″
1000mt @30-32 SR Fastest Pace
rest 30″
1000mt easy pace
rest 30″
Total mt: 5750
Total mt: 8750
Notes. SR = Stroke Rate
Notes II. Moderate/Fast/Fastest Pace, refer to the distance. “Fast Pace” must show differences between 250/500/1000mt
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
Bike
2Miles, Only nasal breathing, easy pace
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Incline Dual Kettlebell Prone Row (16/12 kg) – 2 sets x 8 – 1′ rest bet
Single Arm Active Hang – 2 sets each arm x 20″ – 1′ rest bet
Strength & Strength Endurance (SE)
Strict Pullups
[percent value=”60″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”20″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”20″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
Strict Ring Dips
[percent value=”60″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”20″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
rest 45″
[percent value=”20″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
Work Capacity (WC)
21′ – 14′ AMRAP
40 Push Press 50/35kg
[percent value=”66″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent] Ring Muscle Ups
40 SDHP 50/35Kg
[percent value=”66″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent] Ring Muscle Ups
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
General Warmup (GW)
Skill Volume Accumulation
30 Burpees
30 Lunges (BW)
30 Knees to Chest
Activation (AT)
Alternating Kettlebell Bridge Floor Press (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
L Hang from Rope – 2 sets x 15″ – 1′ rest bet
Strength & Strength Endurance (SE)
Bench Press
Ramping by triple until @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent],
rest 3′
then
4 – 8 x8 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent], rest 2′ b/s
Dumbbell Bent Over Row
3×10 Tempo Training 2.0.X.1 rest 1′ b/s
Legless Rope Climb (4,5mt)
Every 3′ for 12′
[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] in 15″/12″ each.
Notes. You must distribute the time of Rope Climb Ascent Execution in 15″/12″
5 Rounds For Time
1 Legless Rope Climb
60 mt shuttle run
Functional Bodybuilding (FB)
Bulgarian Split Squat BB FR (50/20 kg) – Tempo Training 2.1.X.1 – 8 + 8 – Move directly to next exercise “no rest”
Split RDL Double DB (25/15 kg) – Tempo Training 2.1.X.1 – 8 + 8 – Move directly to next exercise “no rest”
Front Squat BB 1 e 1/4 (60/40) 2.1.X.1 – 8 – 2′ rest x 3 sets
Notes:
The stop is 1 second in the power position, after the stop go in the hole and push hard away
Work Capacity (WC)
Every 3 minute for 27′
- 1st set (from 00:00 to 03:00)
15 Hang Power Clean 43/30 Kg
12 Front Squat 43/30 Kg
9 Shoulder Strict Press 43/30 Kg
- 2nd set (from 03:00 to 06:00)
15 Dumbbells Deadlift 2×22.5/15Kg
12 Dumbbells Front Squat 2×22.5/15Kg
9 Dumbbells Push Press
- 3rd set (from 06:00 to 09:00)
15 Double Kettlebells Russian Swings 2×24/16 Kg
12 Double Kettlebells Front Squats 2×24/16 Kg
9 Double Kettlebell Push Jerk 2×24/16 Kg
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Mobility (MO)
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Swim Session (AC)
Beginner schedule
Warm up
6 x 25 m – front crawl – 30″ rest bet
2′ rest
3 x 50 m – backstroke – 45″ rest bet
1’45 rest
4 x 25 m – kick – 20″ rest bet
2′ rest
3 x 50 m – front crawl – 30″ rest bet
Workout
4 x (25 m + 25 m) – front crawl – 1) head’s out 2) normal – 30″ rest bet
rest 1’30
4 x 25 m – front crawl – Every pool with one arm – 20″ rest bet
1’30 rest
4 x 25 m – pull buoy – 20″ rest bet
1’30 rest
4 x 25 m – kick – don’t use the swim board – 1′ rest bet
2′ rest
2 x (25 m + 50 m + 75 m + 100 m and way back) – front crawl – 1) moderate 2) push hard 3) cool down 4) moderate 5) cool down 6)push hard 7) cool down – 1’30 rest bet
2′ rest
Cool down
3 x 100 m – kick front crawl / backstroke – switch every 50 m – Using Fins – 1’10 rest bet
Advanced schedule
Warm up
2 x 100 m – front crawl – 40″ rest bet
1′ rest
2 x 50 m – backstroke – 45″ rest bet
1′ rest
2 x 25 m – kick – no skimboard – 45″ rest bet
1’rest
Workout
4 x 25 m – kick backstroke – 30″ rest bet
1′ rest
2 x 100 m – pull buoy – 30″ rest bet
1′ rest
4 x 25 m – backstroke “bet-legs board” – last week video – 30″ rest bet
1′ rest
3 x (50 m + 100 m + 200 m + 100 m + 50 m) – front crawl – 1) moderate 2) push hard 3) cool down 4) push hard 5) cool down – 1′ rest bet
2′ rest
4 x (25 m + 25 m) – 1) underwater moderate 2) cool down backstroke – using fins – 1’20 rest bet
1′ rest
3 x (2 x 50 m) – start every 1′ / 2 x 50 m – start every 55″ / 2 x 50 m -start every 50″) – front crawl – 1′ rest bet –
1′ rest
Cool down
150 m – swim board using fins – 1 pool front crawl / 1 pool backstroke
Friday
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
Notes. In the first movement focus on good hip extension and muscles work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
General Warmup (GW)
5 Rounds not for time
20 Jumpin’ Jacks
10 Mountain Climber
Activation (AT)
Dual Kettlebell Clean (16/12 kg) – s sets x 8 – 1′ rest bet
Seated Single Arm Kettlebell Press with Rack Hold (16/12 kg) – 2 sets x 5 + 5 – 1′ rest bet
Power & Power Endurance (PE)
Clean & Jerk (Any Style)
(1+1+1+1+1) @ [percent value=”51″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”61″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”66″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”71″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”76″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1+1) @ [percent value=”53″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”63″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”68″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”73″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”78″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
rest 3′
(1+1+1+1) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
Notes. Each rep count only if you don’t step forward after catch
Strength & Strength Endurance (SE)
Deadlfit
Ramping by triple until @ [percent value=”50″ of=”deadlift” in=”kg”] [/percent], rest 3′
then
4 – 8 x8 @ [percent value=”60″ of=”deadlift” in=”kg”] [/percent], rest 2′ b/s
Double KB Split Squat
3x 12+12 Tempo Training 2.0.X.1 rest 1′ b/s
Aerobic Capacity (AC)
Bike:
If you didn’t get your RPM parameter, try this:
Start from 52/46 rpm and add 1RPM each minute. The RPM Marker is the max RPM reached until broke.
Notes. Remember to update your BIO
Otherwise
5′ @ [percent value=”88″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2’30” back spin @ 48/42rpm
4′ @ [percent value=”90″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2′ back spin @ 48/42rpm
3′ @ [percent value=”92″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1’30” back spin @ 48/42rpm
2′ @ [percent value=”94″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1′ back spin @ 48/42rpm
1′ @ [percent value=”96″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1′ @ [percent value=”94″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1′ back spin @ 48/42rpm
2′ @ [percent value=”92″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1’30” back spin @ 48/42rpm
3′ @ [percent value=”90″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2′ back spin @ 48/42rpm
4′ @ [percent value=”88″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2’30” back spin @ 48/42rpm
5′ @ [percent value=”86″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
3.2.1. The Original
3′ Run
3′ Row
3′ Bike
2′ Run
2′ Row
2′ Bike
1′ Run
1′ Row
1′ Bike
Notes. Easy pace, increment each set
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Dual KB Hollow Rock (16/12 kg) – 2 sets x 10 – 1′ rest bet
Dual Dumbbell Upright Row (15/12 kg) – 2 sets x 5 – 1′ rest bet
Strength & Strength Endurance (SE)
Strict HSPU
[percent value=”60″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”20″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
rest 45″
[percent value=”20″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
Work Capacity (WC)
21′ – 14′ AMRAP
50 GHD Situps
50 Double Unders
50 Thrusters 50/35
50 Burpees OTB (Front)
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible