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
Half Kneeling Single Kettlebell Snatch (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Single Kettlebell Sots Press (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Power & Power Endurance (PE)
Snatch (Any Style)
(1+1+1+1+1) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+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″
rest 3′
(1+1+1+1) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 90″
(1) @ [percent value=”82″ 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
5 – 8 x 10 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
Barbell Hip Thrust
4×12 (60/40) rest 1’30” b/s
Aerobic Capacity (AC)
Row
4′ @ 32-34 strokes – moderate/fast pace
2′ @ 24-26 strokes – easy pace
4′ @ 30-32 strokes – moderate pace
2′ @ 24-26 strokes – easy pace
2′ @ 34-36 strokes – fast pace
1′ @ 24-26 strokes – easy pace
2′ @ 32-34 strokes – moderate fast pace
1′ @ 24-26 strokes – easy pace
1′ > 36 strokes – max effort
1′ @ 24-26 strokes – easy pace
1′ @ 34-36 strokes – fast pace
1′ @ 24-26 strokes – easy pace
2′ @ 32-34 strokes – moderate fast pace
1′ @ 24-26 strokes – easy pace
2′ @ 34-36 strokes – fast pace
1′ @ 24-26 strokes – easy pace
4′ @ 30-32 strokes – moderate pace
2′ @ 24-26 strokes – easy pace
4′ @ 32-34 strokes – moderate/fast pace
Total row time: 22′
Total row time: 38′
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
Close grip strict chin ups – 2 sets x 6 – 1′ rest bet
Double KTB Glute bridge floor press (16/12 kg) – 2 sets x 8 – 1′ rest bet
Strength & Strength Endurance (SE)
Strict Pullups
[percent value=”65″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”25″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”55″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45
[percent value=”35″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”45″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”55″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”25″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”35″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”45″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
Strict Ring Dips
[percent value=”65″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”25″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”55″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”35″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”45″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
rest 45″
[percent value=”25″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”35″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”45″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
Work Capacity (WC)
21′ – 14′ AMRAP
30 Kettlebell Snatch 32/24Kg Right Arm
[percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent] Bar Muscle ups
30 Kettlebell Snatch 32/24Kg Left Arm
[percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent] Bar Muscle ups
30 Kettlebell Clean&Jerk 32/24Kg Right Arm
[percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent] Bar Muscle ups
30 Kettlebell Clean&Jerk 32/24Kg Left Arm
[percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent] Bar Muscle ups
Notes. Keep your hands safe. Be smart to split the reps.
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)
Strict Pull Ups Tempo Training 5.3.1 – 2 sets x 5 – 1′ rest bet
Seated Z press alternate (16/12 kg) – 2 sets x 10 – 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
5 – 8 x 10 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent], rest 2′ b/s
Double KTB Pendlay Row (24/16 kg)
4×8 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 18/14″ each.
Notes. You must distribute the time of Rope Climb Ascent Execution in 18″/14″
6 Rounds For Time
1 Legless Rope Climb
60 mt shuttle run
Functional Strength (FS)
Bulgarian Split Squat BB BR (50/20 kg) – Tempo Training 2.1.X.1 – 8 + 8 – Move directly to next exercise “no rest”
Split RDL BB (50/20 kg) – Tempo Training 2.1.X.1 – 8 + 8 – Move directly to next exercise “no rest”
Front Squat 2 KTB 1 e 1/4 (24/16 kg) – Tempo Training 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)
From 00:00 to 03:00
15 Dumbbells Deadlift 2×25/17.5
12 Dumbbells Hang Power Clean 2×25/17.5
9 Dumbbells STOH 2×25/17.5
From 03:00 to 05:30
15 Dumbbells Deadlift 2×25/17.5
12 Dumbbells Hang Power Clean 2×25/17.5
9 Dumbbells STOH 2×25/17.5
From 05:30 to 07:30
15 Dumbbells Deadlift 2×25/17.5
12 Dumbbells Hang Power Clean 2×25/17.5
9 Dumbbells Hang Power Clean 2×25/17.5
From 07:30 to 09:00
15 Dumbbells Deadlift 2×25/17.5
12 Dumbbells Hang Power Clean 2×25/17.5
9 Dumbbells STOH 2×25/17.5
Rest from 09:00 to 10:00
From 10:00 to the end:
4 rounds of:
15 Barbell Deadlift 50/35Kg
12 Barbell Hang Power Clean 50/35Kg
9 Barvell STOH 50/35Kg
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
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
4 x 25 m – backstroke – 30″ rest bet
2′ rest
3 x 50 m – front crawl – 45″ rest bet
1’45 rest
2 x 25 m – kick – 20″ rest bet
2′ rest
2 x 50 m – front crawl – 30″ rest bet
2′ rest
Workout – focused on technique
4 x 25 m + 25 m – front crawl one arm – switch every pool – 30″ rest bet
1’30 rest
2 x 25 m – backstroke one arm – switch each pool – 40″ rest bet
1’30 rest
4 x 25 m – pull buoy – head off water – 20″ rest bet
1’30 rest
4 x 25 m – kick No swim board – 1′ rest bet
2′ rest
50 m – push hard
rest 1′
50 m – cool down
45″ rest
75 m – moderate pace
50″ rest
100 m – cool down
50″ rest
25 m – push hard
30″ rest
100 m – cool down
2′ rest
6 x 25 m – apnea using fins – 1′ rest bet
cool down
3 x 100 m – kick swim board crawl / backstroke – switch every 50 m – using fins – 1’10 rest bet
Advanced schedule
Warm up
2 x 100 m – backstroke – 40″ rest bet
1′ rest
2 x 50 m – front crawl easy pace – 30″ rest bet
1′ rest
2 x 25 m – kick no swim board – 30″ rest bet
1′ rest
Workout
6 x 25 m – backstroke “bet-legs board II” – follow the video – 30″ rest bet
1′ rest
6 x 25 m – front crawl one arm – switch each pool – 40″ rest bet
1′ rest
100 m – front crawl easy pace
1′ rest
100 m – push hard
1′ rest
150 m – cool down
45″ rest
75 m – push hard
50″ rest
125 m – cool down
50″ rest
50 m – push hard
30″ rest
75 m – cool down
30″ rest
200 m – moderate pace
45″ rest
100 m – cool down
2′ rest
4 x 25 m + 25 m – 1) underwater moderate 2) cool down back stroke – using fins – 1’20 rest bet
1′ rest
cool down
150 m – swim board using fins – 1 pool front crawl / 1 pool backstroke
Video
Bet-legs Reverse Crawl
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)
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)
5 Rounds not for time
20 Jumpin’ Jacks
10 Mountain Climber
Activation (AT)
Kettlebell Complex: Clean + Reverse Lunge + Press (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Double Kettlebell Hang Clean Single (16/12 kg) – 2 sets x 8 – 1′ rest bet
Power & Power Endurance (PE)
Clean & Jerk (Any Style)
(1+1+1+1+1) @ [percent value=”52″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+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′
rest 3′
(1+1+1+1) @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”82″ 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
5 – 8 x 10 @ [percent value=”60″ of=”deadlift” in=”kg”] [/percent], rest 2′ b/s
Rear foot elevated double KTB carry split squat (24/16 kg)
4x 10+10 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.
Notes. Remember to update your BIO with you max RPM reached until fail
Otherwise
1′ @ [percent value=”96″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1′ back spin @ 48/42rpm
2′ @ [percent value=”94″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1’30” back spin @ 48/42rpm
3′ @ [percent value=”92″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2′ back spin @ 48/42rpm
4′ @ [percent value=”90″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2’30” back spin @ 48/42rpm
5′ @ [percent value=”88″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
5′ @ [percent value=”86″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2’30” back spin @ 48/42rpm
4′ @ [percent value=”88″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
2′ back spin @ 48/42rpm
3′ @ [percent value=”90″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1’30” back spin @ 48/42rpm
2′ @ [percent value=”92″ of=”rpm-marker” in=”reps”] [/percent] (rpm)
1′ back spin @ 48/42rpm
1′ @ [percent value=”94″ 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
Double KTB front rack carry (24/20 kg) – 2 sets x 20 m – 1′ rest bet
Tall kneeling double KTB push press alternate (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Strength & Strength Endurance (SE)
Strict HSPU
[percent value=”65″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”25″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”55″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”35″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”45″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
rest 45″
[percent value=”25″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”45″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”35″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
Work Capacity (WC)
21′ – 14′ AMRAP
40 Double Dumbbell Shoulder to Overhead 2×30/22,5Kg
30 Wall Ball 9/6
[percent value=”100″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Rope Climb
40 Double Dumbbell Hang Power Clean 2×30/22,5Kg
30 Wall Ball 9/6
[percent value=”100″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Rope Climb
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