Monday
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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.
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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
BPM Activation (BPM)
3 Rounds NOT for time
10 Cal Assault Bike
10 – Double Dumbbell Cross Body lateral Step (15/12 kg)
10 – Double Kettlebell Rack Snatch Alternate (16/12 kg)
10 Cal Ski / Cal Row
Notes. Get ready for Power Endurance – Follow the videos for specific exercise.
Double Dumbbell Cross Body lateral Step
Double Kettlebell Rack Snatch Alternate
Power & Power Endurance (PE)
For Time
0,6 Km Assault Bike pace @ 68-72 / 60-64 rpm
2 Snatch @ [percent value=”82″ of=”snatch” in=”kg”][/percent] rest 2′ x 4 Rounds
Strength & Strength Endurance (SE)
Back Squat – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
MAV 2 + back off, 5 set of single @ 90% of MAV 2. rest 2.30″ between set
MAV 5 = 5 reps, MAV 4 = 4 reps….
Start from your 60% of 1RM Back Squat and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 4 is 72Kg. Take 90% and perform the backoff.
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SE3: Every 3 minute for 12′
[percent value=’50’ of=’strictringmu’ in=”]Strict RMU[/percent] [percent value=’50’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent]
15 Seated (on ground) Double Kettlebell Press 2×16/12 kg
rest with slow (more or less 2″ for each rep) PVC or Broomstick 2,5Kg Press until new set
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Aerobic Power & Lactic Training (AP)
6.12.18.24 – For Time – cap 3′
Empty Barbell Thrusters
Double Unders
rest 1:1
Ex:
1st round = 2′ –> 120″ – 10% = 12″
2nd round = 2’09” –> ok 🙂
3rd round = 2′ 14″ –> stop yourself 🙁
If you go over cap, count 1″ every rep and stop after the 3rd round. Max rounds: 5.
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
8′ start from 50/46 RPM then add 2 RPM every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
Mobility (MO)
Upper Body Mobility Routine N.2
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 N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
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Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallor press – 6/8 reps in each movement: high press, medium press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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Power & Power Endurance (PE)
60 Reps For Time – 2-2-2-* Long Cycle
2′ AMRAP
18/15 Cal Row
Max Effort Long Cycle 2 Kettlebells @32/24Kg
1′ rest then
2′ AMRAP
18/15 Cal Bike
Max Effort Long Cycle 2 Kettlebells @32/24Kg
1′ rest then
2′ AMRAP
18 Box Jump Over
Max Effort Long Cycle 2 Kettlebells @32/24Kg
1′ rest then
For Time
Try to Complete the remain reps for time of 60 Long Cycle 2 Kettlebells @32/24Kg
first 2′ –> 12
second 2′ –> 10
third 2′ –> 11
For time –> 33 Reps completed before, 27 remain. 27 reps in 3:32, your score is 3:32.
[/workout_short]
Insert ONLY your KTC score.
Work Capacity (WC)
From 00:00 to 10:00
20 GHD SitUps
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
25 GHD SitUps
[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
30 GHD SitUps
[percent value=’30’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
From 10:00 to 20:00
35 Kettlebell Sumo Deadlift High Pull 24/16 kg
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Bar Muscle Ups[/percent]
40 Kettlebell Sumo Deadlift High Pull 24/16 kg
[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Bar Muscle Ups[/percent]
45 Kettlebell Sumo Deadlift High Pull 24/16 kg
[percent value=’30’ of=’ring-muscle-ups-in-2′ in=”]Bar Muscle Ups[/percent]
Aerobic Capacity (AC)
Run – Row – Bike – Ski
Mix 30′ – 45′ @ 75% of MHR
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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
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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
Glutes & Hamstrings Activation – Part 3
5 to 10 Reps each legs
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
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Glutes & Hamstrings Activation – Part 4
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
Glutes & Hamstrings Activation – Part 5
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
BPM Activation (BPM)
3 Rounds NOT for time
12 Cal Row
10 Barbell Overhead Split Squat (30/20 kg)
10 Double Kettlebell Bottom Up Squat (12/8 kg)
12 Cal AB
Notes. Get ready for Power Endurance – Follow the videos for specific exercise.
Barbell Overhead Split Squat
Double Kettlebell Bottom Up Squat
Power & Power Endurance (PE)
For Time
250/200mt Row pace/500mt @1:28/1:32 – 1:40/1:44
2 Clean & Jerk @ [percent value=”82″ of=”cleanjerk” in=”kg”] [/percent] rest 2′ x 4 Rounds
Strength & Strength Endurance (SE)
Deadlift – autoregolation method
Ramping by triple until @ [percent value=”55″ of=”Deadlift” in=”kg”] [/percent], rest 3′
then
MAV 2 + back off, 5 set of single @ 90% of MAV 4. rest 2.30″ between set
MAV 5 = 5 reps, MAV 4 = 4 reps….
Start from your 60% of 1RM Deadlift and add 3% each set. For example:
1Rm = 100Kg. Start from 60Kg, then 63Kg, then 66Kg…. and go on.
Rules are simple to follow, in every rep you should show perfect control, good lines and fast execution.
If you feel difference between first and fifth rep, STOP YOURSELF. For Example.
1Rm = 100Kg. Start from 60Kg… when you put 75Kg, 1st rep good, 2nd good, 3rd good, 4th slow down during lift, STOP.
Your 1RM of MAV 5 is 72Kg. Take 90% and perform the backoff.
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SE3: Every 3 minute for 9′
21 GHD Sit Ups
15 Dumbbell Squat 2×25/17.5 Kg
9 Strict Pullups
rest with slow execution PVC or Broomstic Overhead squat until the end of 3′.
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Aerobic Power & Lactic Training (AP)
AMRAP 2′
15 Thrusters 50/35 Kg
12 Front Facing Burpees
9 Thrusters 50/35 Kg
6 Front Facing Burpees
3 Thrusters 50/35 Kg
rest 2′
Ex:
1st round = 40 reps
2nd round = 38 –> ok 🙂
3rd round = 35 –> stop yourself 🙁
Max rounds: 4.
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)
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
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
Swim Session (AC)
Basic Schedule
Warmup
4 x 15 m – backstroke – 30″ rest bet
2′ rest
2 x 25 m – 45″ rest bet
2′ rest
3 x 50 m – front crawl – 30″ rest bet
2′ rest
Technique
2 x 25 m + 25 m – front crawl one arm – switch each pool – 30″ rest bet
1’30 rest
4 x 25 m – backstroke – only arms – pull buoy – 50″ rest bet
1’30 rest
2 x 25 m – front crawl – pull buoy – 1′ rest bet
3′ rest – focused on Breathing
Speed Step – Front Crawl
4 x 75 m + 25 m – 1) 2 breath 2) backstroke – 2′ rest bet
2′ rest
250 m – for time – each pool perform > 10 m underwater backstroke only arms
2′ rest
Cool down
3 x 150 m – swim board – crawl / backstroke – switch every 50 m – using fins – 1’10 rest bet[um_show_content roles=’admin,onair,top’]
Advanced schedule
Warmup
4 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 – breaststroke only arms – 30″ rest bet
2′ rest
Technique
3 x 50 m – front crawl one arm – switch each pool – 30″ rest bet
1’30 rest
4 x 50 m – front crawl – pull buoy – 1′ rest bet
3′ rest – focused on breathing
Speed Step – Front Crawl
250 m – backstroke – for time – perform > 10 m underwater each pool – use fins
3′ rest
4 x 35 m + 15 m + 25 m + 25 m – 1) apnea only kick 2) backstroke 3) apnea only kick 4) crawl – use fins – 2’30 rest bet
2′ rest
Cool down
250 m – easy pace – crawl + backstroke – switch each pool
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Functional Strength (FS)
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Friday
General Warmup (GW)
Bike
8′ start from 50/46 RPM then add 2 RPM every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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
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
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Power & Power Endurance (PE)
60 Reps For Time – 2-2-2-* Snatch Cycle
2′ AMRAP
18/15 Cal Row
Max Effort Double Kettlebells Snatch @24/16Kg
1′ rest then
2′ AMRAP
18/15 Cal Bike
Max Effort Double Kettlebells Snatch @24/16Kg
1′ rest then
2′ AMRAP
18 Box Jump Over
Max Effort Double Kettlebells Snatch @24/16Kg
1′ rest then
For Time
Try to Complete the remain reps for time of 60 Double Kettlebells Snatch @24/16Kg
NOTES. Accumulate Double Kettlebells Snatch @24/16Kg reps during the three two minutes AMRAP then complete the remain reps. For Example:
first 2′ –> 12
second 2′ –> 10
third 2′ –> 11
For time –> 33 Reps completed before, 27 remain. 27 reps in 3:32, your score is 3:32.
[/workout_short]
Insert ONLY your KTS score.
Strength & Strength Endurance (SE)
Dead Stop Front Squat from safe bar
2 @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”84″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”88″ of=”squatclean” in=”kg”] [/percent] rest 2′
5 x 1 @ [percent value=”92″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s
Notes Start from Safe Bar in bottom position and lift it up!
Work Capacity (WC)
AMRAP 12′
Take you max effort of Rope Climb 4,5mt of the last friday. If you haven’t got it, 5 reps is enough.
40 Alt. Dumbbell Snatch 22,5/15Kg
60 GHD Sit Ups
80 Double Unders
100 Wall Ball 9/6Kg
[/workout_short]
Insert ONLY your WC1 score.
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
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 3
Activation (AT)
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
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Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallor press – 6/8 reps in each movement: high press, medium press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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Functional Strength (FS)
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Aerobic Capacity (WC)
For Time
10.000 m Bike
every 3′
3 Squat Clean Thruster @ 80Kg
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Insert ONLY your AC1 score.
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