Monday
Warmup Accessory
Breathing Work
20 Cycles – Diaphragmatic Breathing – Focused on Isolation of Diaphragm
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
3 Rounds not for time:
200mt Run
20 Single unders
10 no Pushup Burpees
Mobility
Mobility Upper Body Routine
Only 3 reps are shown in the video
Perform 10 reps of each movement
Activation (AT)
AT1: Accumulate 90″ Plank Position
AT2: Accumulate 1′ free handstand hold
AT3: Barbell High Pull 3×8. 20-30-40 Kg/ 15-25-30Kg
Power & Power Endurance (PE)
PE1: Hip power Clean + Push Jerk catch & go (if possible)
(2+2) x 5 set unbroken empty barbell rest 2′
ramping by 1+1 until reach 50% 1 RM Clean & Jerk then
(1+5) @ 62% 1RM
(1+4) @ 67% 1RM
(1+3) @ 72% 1RM
(1+2) @77% 1RM
(1+1) @82% 1RM
rest 3′ then repeat the wave
PE2: Power Clean+ Hang Power Clean
Every 20″ for 4′ (1+1) @ 60% 1RM Clean
rest 2′
Every 20″ for 3′ (1+1) @ 62.5% 1RM Clean
rest 2′
Every 20″ for 2′ (1+1) @ 65% 1RMClean
rest 4′ then
Every 20″ for 4′ (1+1) @ 55% 1RM Clean
rest 1′
Every 20″ for 3′ (1+1) @ 57.5% 1RM Clean
rest 1′
Every 20″ for 2′ (1+1) @ 60% 1RM Clean
Strength & Strength Endurance (SE)
MAV 1 Back Squat
then back off to 5 single @ 90% of MAV
rest from 2′ to 3′ b/s
Aerobic Power & Lactic Training (AP)
As Fast As Possible
30/21 Cal Bike – push hard
40% of 2′ Max Effort Ring Muscle up
Rest 4′ x 3 – 5 set
Notes. Add 5% to RMU each set and try to do it in an unbroken set.
No waste time in transiction!
Aerobic Capacity (AC)
Bike
10′ easy pace as a cool down
Accessory (AY)
Mixed KB Rack Suitcase Carry 2 KB 32/24 – 3 sets x 40 m (change size each 20 m) – 1′ rest bet
Banded Glute Bridge – 3 sets x Max eff. – 1’rest
Stretching & Mobility (MS)
Tuesday
Warmup Accessory (WA)
Breathing Work
20 Cycles – Thoracic Breathing – Focused on Isolation of Chest
General Warmup (GW)
Easy Pace
1′ Bike only legs
1′ Bike only arms
1′ Bike
1′ Bike Back Spin
Mobility
Mobility Upper Body Routine
Only 3 reps are shown in the video
Perform 10 reps of each movement
Activation (AT)
AT1: 3×8 (4+4) ALt. legs Step Over Box 50cm with 22.5/15Kg DB in overhead
AT2: 3×10 double Kettlebell Bent Row 2×12/2×8
AT3: 3×10 GHD Sit Ups. slow execution
Power & Power Endurance (PE)
Gymnastic Power Work: Chest to Bar Pullups
00:00 – 00:40: 100% Max Effort Strict Pullups
00:40 – 01:20: 80% Max Effort Strict Pullups
01:20 – 02:00: 60% Max Effort Strict Pullups
rest 5′ x 3 – 2 sets
Notes. Example:
Max Effort Strict Pullups = 20
00:00 – 00:40: 20 kipping or butterfly Chest to Bar
00:40 – 01:20: 16 kipping or butterfly Chest to Bar
01:20 – 02:00: 12 kipping or butterfly Chest to Bar
Warmup Accessory
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.
Strength & Strength Endurance (SE)
For Time:
9 Front Squat from Ground 60/40kg – 50/32Kg
6 Thruster 60/40Kg – 50/32Kg
3 Overhead Squat 60/40Kg – 50/32Kg
rest 1′
3 Overhead Squat 60/40Kg – 50/32Kg
6 Thruster 60/40Kg – 50/32Kg
9 Front Squat from Ground 60/40kg – 50/32Kg
rest 1:1 (total work time with rest) x 3 – 2 wave
Aerobic Capacity (AC)
30’/20′ Row easy pace:
Every 5′ for 45″ make a progressive increment until 80% of max effort
Notes. Example:
Stay around pace 2:10 @ 500 m. At 00:00, 05:00, 10:00…Start increment progressively until reach pace 1:28 @ 500 m when timer show xx:45, then slow down.
Accessory (AY)
Cross Body Dumbbell Muscle Clean DB 25 kg- 3 sets x 8+8 – 1′ rest bet
Stretching & Mobility (MS)
Wednesday
Warmup Accessory
Breathing Work
20 Cycles – Complete Breathing – Focused on every Sets of Breathing Session
Warmup Accessory
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Skill Volume Accumulation:
30 Ring Row
30 Ring Pushups
30mt lunges
* Split as you want
Mobility 1
Mobility Upper Body Routine
Only 3 reps are shown in the video
Perform 10 reps of each movement
Mobility 2
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
AT1: Accumulate 30 Kipping Toes to Ring with straight leg >(wear 2 anklet if possible)
AT2: 5×5 Barbell Sots Press, increment load between set, by feel, looking for a perfect barbell path line
Power & Power Endurance (PE)
PE1: Muscle Snatch
Ramping until 35% 1RM Snatch by Muscle technique
then
(1+1+1+1) @ 40% 1RM rest 2′
(1+1+1+1)x 8 @ 50% 1RM rest 2′ b/s
PE2: For Time: Squat Snatch + OHS
(1+1) x 5 @ 60% 1RM
rest 1′
(1+1) x 5 @ 65% 1RM
rest 1′
(1+1) x 5 @ 70% 1RM
rest 1′
(1+1) x 5 @ 75% 1RM
rest 1′
(1+1) x 5 @ 80% 1RM
rest 5′, add 5% to all set load then repeat
PE3: Panda Pull Snatch Grip
E3MOM for 21′ – 12′
3 rep @ 100% of 1RM Snatch
Notes. Use straps if you want.
Work Capacity (WC)
Amrap 8′
30 Wall Ball 9/6
30 Alt. Kettlebell Snatch from Ground 24/16
200mt Run
Active rest as you want but active 2′ then
Amrap 8′
30 Barbell SDHP 40/25
30 Kettlebell STOH 24/16
200mt Run
Active rest as you want but active 2′ then
30 Barbell Hang Snatch
30 Ring Dips
200 m Run
Aerobic Capacity (AC)
Row
10′ easy pace as a cool down
Accessory
Bottoms Up KB Rack Reverse Lunges KB 16 / 12 Kg – 3 sets x 8+8 reps – 1’rest bet
Stretching & Mobility
Thursday
Myofascial Release & Mobility
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
Warmup Accessory
Breathing Work
20 cycles – Complete breathing – Focused especially in Clavicle Part
Swim Session
Basic Schedule
150 m warm up
8 x 50 m – 25 m swim only right arm / 25m swim only left arm – 30″ rest bet
6 x 100 m – progression – Try to finish at 80% – 30″ rest bet
8 x 50 m – Try to breath every 4 strokes – 20″ rest bet
5 x 50 m – 25 m KICK / 25 m Max. Eff. APNEA – 30″ rest bet
Advance Schedule
200 m warm up
8 x 50 m – 25 m swim only right arm / 25 m swim only left arm – 20″ rest bet
6 x 100 m – progression – Try to finish at 90% – 30″ rest bet
8 x 50 m – Try to breath every 5 strokes – 20 “rest bet
5 x 50 m – 25 m Kick / 25 m Max Eff. APNEA – 30” rest bet
Accessory
Half Kneeling Filly Press KB 20 Kg + DB 20 Kg – 3 sets x 8+8 reps – 1 rest bet
Dumbbell Overhead Carry 2 DB 25kg – 3 sets x 40 m – 2’rest bet
Stretching & Mobility
Friday
General Warmup (GW)
5′ Row
Keep 20 strokes per min, add 1 strokes every 30″
Mobility
Mobility Upper Body Routine
Only 3 reps are shown in the video
Perform 10 reps of each movement
Activation (AT)
AT1: 3×12 V-ups
AT2: 3×8 Bent Row 20-30-40/15-25-30Kg
Tempo X.5.3.3 Chest to Bar (just one rep each min)
Warmup Accessory
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.
Power & Power Endurance (PE)
PE1: Muscle Clean & Push Press
5 x 3 sets unbroken empty bar
then
5 x 3 sets @ 35% 1RM C&J rest 90″ b/s
3 x 3 sets @ 40% C&J rest 90″ b/s
EMOM for 8′ 1 rep @ 50% 1RM
PE2: Squat Clean 3″ stop below the knees and 3″ stop ATTG (Ass To The Grass)
(1+1+1) 50% 1RM Clean rest 90″
(1+1+1) 55% 1RM Clean rest 90″
(1+1) 60% 1RM Clean rest 90″
(1+1) 65% 1RM Clean rest 90″
(1) 70% 1RM Clean rest 90″
(1) 75% 1RM Clean rest 90″
rest 5′ x 2 wave
PE3: Squat Jerk + Push Jerk
ramping to 40% 1 RM Push Jerk
(4+1) @50% 1RM rest 90″
(3+1) @55% 1RM rest 90″
(2+1) @60% 1RM rest 90″
(1+1) @65% 1RM rest 90″
(1+2) @70% 1RM rest 2′
(1+3) @75% 1RM rest 2′
(1+4) @80% 1RM
Rest 4′ then repeat
Notes. If you are unable to do squat jerk with a specific %, stop yourself and rest 4′ then repeat the wave and retry.
Aerobic Power & Lactic Training (AP)
Every 5′ for 15′ – 25′
20 GHD Sit Up
30 Cal Row – push hard
40% of Max Effort HSPU Strict
Notes. Add 5% to HSPU each set and try to do it in an unbroken set. No waste time during transiction!
Aerobic Capacity (AC)
5 Km Ski or Row easy pace
Accessory
Hanging Windshield Wiper – 3 sets x Max.Eff – 2’rest bet
Stretching & Mobility
Saturday
Warmup Accessory
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
3 rounds not for time
200mt walk carry 2×16/12Kg Kettlebells
10 Kettlebells Deadlift 2×16/12Kg
Mobility
Mobility Upper Body Routine
Only 3 reps are shown in the video
Perform 10 reps of each movement
Activation (AT)
AT1: Accumulate 90″ GHD Hold 180° face up
AT2: 3x 5mt Backward OH Lunges Empty Barbell
AT3: Every 30″ for 3′ – 5 m HSW – Pay attention to fastest start
Strength & Strength Endurance (SE)
E2MOM until fail, not over 6 set (12′ total work time)
8 Bench Press 67% 1RM
8 Paralette HSPU (scale as HSPU on Dumbbell if need)
Work Capacity (WC)
For Time
5K Bike
100 DU
24 Burpees OTB (Bar Facing)
21Deadlift 120/70
18 Burpees OTB
15 Deadlift 140/85
12 Burpees OTB
9 Deadlift 160/100
6 Burpees OTB
3 Deadlift 180/115
Notes. Scale loads if need 🙂