Tuesday

General Warmup (GW)

2K Bike easy

Mobility (MO)

Thoracic Spine Mobility – Part 3

Mobility Upper Body Routine

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

3 movements:

• forward
• overhead
• backward

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

Now do only the first position, focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
5 scapula pull with 2 seconds hold
5 complete pull with 2 seconds hold

Scapula Band Activation – Part 3

3  movements:

• 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.

Reps Scheme:

• Low extension: 5 reps
• High extension: 5 reps
• Pull, extra rotation and push: 5 reps.
• If you can not perform third movement for poor strength/mobility, do extra reps in the first two movements.

Scapula Stabilization – Part 1

2 positions:

• 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.
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!!

Scapula Stabilization – Part 2

Reps scheme:
5 good reps and 10 second hold with no eyes.

Glutes & Hamstrings Activation – Part 1

3 movements:

• hip bridge with band
• hip bridge walking
• 1 leg hip bridge

Now do only first two movements:
In the first movement focus on good hip extension and muscle work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.

Reps scheme:

• First movement: 10 Seconds hold + 8 good reps
• Second movement: 5 to 10 reps each legs

Glutes & Hamstrings Activation – Part 2

2 movements:

• elevated straight legs bridge
• single elevated straight leg bridge

Now do only first movement

Reps scheme:

• First movement: 10 Seconds hold + 8 good reps
• Focus to hip and leg extension, not back extension.
• If you work with a back muscles you are doing it wrong

Feet and Hips Activation

2 movements:

• First with the feet
• Second with the hips

Reps scheme:
10 reps of each exercise

Activation (AT)

AT1: 3 x (5+5) SIngle Arm Ring Row

AT2: 5 x 5 Ice Cream Maker on the rings

AT3: 3 x 10 BW Sissy Squat

Strength & Strength Endurance (SE)

SE1: Bench Press

5 x 8 @ 45% 1RM rest from 2 to 3′ b/s

Work Capacity (WC)

AMRAP in 18′ / 12′

30 A. Swing 32/24
1K Bike
15 Bar Muscle Up
1K Bike
30 HSPU
1K Bike

Accessory (AY)

Single Arm Roll Out Push – 3 sets x 10+10 – 1’rest bet

Seated Wide stance Good Morning – 4 sets x 8 – Load as you feel – 1’rest bet

Stretching & Mobility (MS)

Thursday

Warmup Accessory (WA)

Breathing Work

20 cycles – Complete breathing – Focused especially in Clavicle Part

Swim session (AC)

Basic Schedule

150 m Warm up
10 X 25 m – Sprint 80% Only Arms – 30″ rest bet
10 x 25 m – Sprint 80% Only Kicks – 30″ rest bet
10 x 25 m – Sprint 80% – 30″ rest bet
8 x 50 m – Moderate pace – Try to breath every 4 strokes – Focused on technique – 30″ rest bet
100 m Cool Down – backstroke

Mobility (MO)

Thoracic Spine Mobility – Part 3

Mobility Upper Body Routine

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

3 movements:

• forward
• overhead
• backward

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

Now do only the first position, focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
5 scapula pull with 2 seconds hold
5 complete pull with 2 seconds hold

Scapula Band Activation – Part 3

3  movements:

• 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.

Reps Scheme:

• 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

2 positions:

• 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.
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!!

Scapula Stabilization – Part 2

Reps scheme:
5 good reps and 10 second hold with no eyes.

Accessory (AY)

Rh “ABDO” – Be Careful!! – 20″GHD sit ups/10″hold 180 x 8 Rounds

If you Fail 10″hold STOP!! – (20″ Max 6 reps TIPS)

Archer Ring Pull up Hold – 4 sets x 15″ each side – 2’rest bet

If it’s too Hard, try simple Hold Ring to Chest. Only for Few!!!

Stretching & Mobility (MS)

Saturday

General Warmup (GW)

2K Bike easy

Mobility (MO)

Mobility Upper Body Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Then

Thoracic Spine Mobility – Part 3

Thoracic Spine Mobility – Part 4

Thoracic Spine Mobility – Part 5

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

3 movements:

• forward
• overhead
• backward

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

Now do only the first position, focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
5 scapula pull with 2 seconds hold
5 complete pull with 2 seconds hold

Scapula Band Activation – Part 3

3  movements:

• 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.

Reps Scheme:

• 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

2 positions:

• 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.
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!!

Scapula Stabilization – Part 2

Reps scheme:
5 good reps and 10 second hold with no eyes.

Glutes & Hamstrings Activation – Part 1

3 movements:

• hip bridge with band
• hip bridge walking
• 1 leg hip bridge

Now do only first two movement:
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.

Reps scheme:

• First movement: 10 Seconds hold + 8 good reps
• Second movement: 5 to 10 reps each legs

Glutes & Hamstrings Activation – Part 2

2 movements:

• elevated straight legs bridge
• single elevated straight leg bridge

Reps scheme:

• First movement: 10 Seconds hold + 8 good reps
• Focus to hip and leg extension, not back extension.
• If you work with a back muscles you are doing it wrong

Feet and Hips Activation

2 movements:

• First with the feet
• Second with the hips

Reps scheme:
10 reps of each exercise

Mobility

Ankle Mobility –  Part 3

Activation (AT)

AT1: 3×10 ring pushups

AT2: 5×5 Ice Cream Maker on the bar 🙂

AT3: 3×10 Close stance Goblet squat Kt 16/12 (push your knees out)

Strength & Strength Endurance (SE)

SE1: Deadlift

5 x 8 @ 45% 1RM rest from 2 to 3′ b/s

[workout_short title=’SAT_WC1′ result_type=’reps’]

Work Capacity (WC)

AMRAP in 18′ – 12′

30 Double DB DL 2 x 25 / 2 x 17.5Kg
500 m Row
15 Double DB Hang Squat Clean 2 x 25 / 2 x 17.5Kg
500 m Row
30 m HSW/ 10 Wall Climb
500 m Row

[/workout_short]

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Accessory (AY)

L-hang Flutter kick – 3 sets x Max Eff. – 2’rest bet

Single Leg TTB – 4 sets x 8+8 – 2’rest bet

Stretching & Mobility (MS)