Notes. If you have a lack of mobility in one side of the body, do 1-2 extra sets only in that area.
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Warmup Accessory (WA)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
Scapula Band Activation – Part 1
Focus on the perfect line of the band and no spine compensation movement.
Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
- First: quadruped position
- Second: seated position
Now do only the first position, focus on stable quadruped, active core and NO compensation movement of the spine.
5 scapula pull with 2 seconds hold
5 complete pull with 2 seconds hold
Scapula Band Activation – Part 3
- Low extension
- High extension
- Pull, extra rotation and push
Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement for poor mobility, do extra reps in the first two movements.
Scapula Stabilization – Part 1
- First: quadrupled position
- Second: hollow body hold
Now do only the first, focus on stable position, active core and NO compensation movement of the spine.
- 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!!
Scapula Stabilization – Part 2
5 good reps and 10 second hold with no eyes.
AT1: Accumulate 1′ L-sit on Dumbbell (scale on Parallette if need)
AT2: 3×8 Renegade Pushups DB 2×22.5/15
AT3: 3×10 alt. Kossak Squat Kettlebell 16/12
Power & Power Endurance (PE)
PE1: Death by Snatch Drop + Sots Press 35/20Kg
Notes. No footwork during Drop, fast landing as you can.
1st min: 1+1
2nd min: 2+2
3nd min: 3+3…
PE2: Power Snatch
Ramping by double until reach 50% 1RM
3 Power Snatch Touch&go @ 60% 1RM
no rest then
2 Power Snatch Touch&go @ 65% 1RM
no rest then
1 Power Snatch @ 70% 1RM
Notes. Keep focus on technique, line of the barbell and rhythm of the lift.
Strength & Strength Endurance (SE)
SE1: Back Squat
5 x 8 @ 45% 1RM rest from 2 to 3′ b/s
SE2: Pendlay Row
5 x 5 Ramping to Hevay Load
SE3: Strict Chest to Bar
Every 90″ for 9′ – 15′
50% of m.e. Strict Pullups
Aerobic Capacity (AC)
Row or Ski or Run or Bike or mix this monostructurals elements
40′ / 30′ @ bpm about 75-80% of MHR
Notes. Find out your best system efficiency
Dual Ktb Z Press (2ktb 24) – 3 sets x 8+8 – 1’rest bet
Wall Facing Strict HSPU – 4 sets x 50% Max eff. S.HSPU – 1’rest bet