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
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)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
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
50 Air Squat
40 Pushups
30 Bar Row (let me up)
Notes. Splis as you want
Activation (AT)
DB snatch half kneeling Complex (20/15 kg) – 8 + 8 x 2 sets – 1′ rest bet
DB snatch half kneeling Complex (20/15 kg) – 8 + 8 x 2 sets – 1′ rest bet
Competition Elements (CE)
01. #EdoOnBoard
If you can test the WOD with your partners, try it, otherwise:
For Time:
20/10 cal A. Bike
rest 30″
20/10 cal A. Bike
10 DB Clean R-arm
10 DB Clean L-arm
10mt OH walking lunges DB
20/10 cal Row
rest 30″
20/10 cal Row
10 DB Snatch R-arm
10 DB Snatch L-arm
10mt OH walking lunges DB
Notes. Rx @30/20
Event 1 Strategy:
- Bike: Only men partners should biking. A good strategy could be 20″ each @85-90% of max effort. Remember to match the height of the bike saddle with you partner.
- Dumbbell Clean and Lunges: If all the members of the team must do it Synchro… do it 🙂 otherwise: Woman should do all the reps. The men partner should alternate. The man who start souldn’t be the last who performing on the bike.
- Cal Row: Only men partners should rowing. A good strategy could be 30 cal each @85-90% of max effort with high dumper setting (from 8 to 10). Remember to elaborate fast partner change strategy. If you can set to zero transiction you can do a great performance.
- Dummbbell Snatch and Lunges: As written above. If all the members of the team must do it Synchro… do it 🙂 otherwise: If woman could have difficult with 20Kg Dumbbell, altern FM with MM.
rest about 15′ after event 1, make an easy cool down on bike, ski or Row
02. Olympic Distance
If you can try the enitre wod with your partners, try it, otherwise:
Row For Time:
750/500mt
Event 2 Strategy:
-
Fast change onto the rower will be the key of the event 2;
-
A good strategy should be starting with woman or stronger man on the rower. woman must do 500mt. Stronger man should perform his max distance at constant pace until he feels that despite pulling @ 100% the pace not improve, than change with other man that finish the distance. (the stronger man is who can perform 750mt faster thenb the other)
rest about 15′ with some active recovery
03. The Specialist 2018
If you can try the enitre wod with your partners, try it, otherwise:
For Time (mark the time):
A: 10mt Sprint in, 25 Strict HSPU (into square 90cm), 10mt sprint out.
B: 10mt Sprint in, 30/21 Cal Ski , 10mt sprint out.
C: 10mt Sprint in, 5 Overhead Squat , 10mt sprint out.
Event 3 Strategy:
- HSPU: Make a video and be sure that your reps are 100% good reps. Make a good neck warmup before.
- SKI ERG: Just fucking push hard. Avoid mini short pull.
- OHS: After the sprint, unless you are sure @ 100%, clean and jerk is a better choise. Squatting with a solid wide hands C&J stance make your reps faster than snatch grip. Try it with sprint and check it out. Make a video. Be sure that your reps are 100% valid reps.
03. Bar Synchro
If you can try the enitre wod with your partners, try it, otherwise:
For Time:
4 Bar Muscle ups
8 Thrusters 45/30
4 Bar Muscle ups
8 Thrusters 45/30
Rest 2:1 (Half Time Work) x 2 Rounds
Event 3 Strategy:
- No many words to spent over this Event. Make sure to lockout your Elbows during BMU in Synchro.
- Push Hard during Thrusters and find out fast transiction;
- Smart Transiction: If athletes spent no time during transiction, if woman have a solid fast bar muscleups a good strategy should be:
- M1M2
- M1F1
- M2F1
- M1M2
- M1F1
- M2F1
- M1M2
- M1F1
- M2F1
- Total Volume is 24 BarMuscle Ups and 48 Thrusters. Make your count.
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
1000mt easy pace
Notes. Use only nasal breathing
Mobility (MO)
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
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.
Reverse Quadruped Crawl – 20 m x 2 sets – 1′ rest bet
KB Goblet Squat Curl with Halo Flow (16/12 kg) – 10 reps x 2 sets – 1′ rest bet
Work Capacity (WC)
Emom 30′:
1st – 8 Toes to Bar;
2nd – 4 Clean & Jerk @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]
3rd – 8 Ring Dips
4th – 4 Snatch @ [percent value=”50″ of=”Snatch” in=”kg”] [/percent]
5th – Rest
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
General Warmup (GW)
Bike
2000mt easy pace
Notes. Use only nasal breathing
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
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
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps 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.
Single Arm KB Curl to Press (12/8 kg) – 8 + 8 x 2 sets – 1′ rest bet
Kneeling Jump to Box Jump (40/30 cm) – 10 x 2 sets – 1′ rest bet
Power & Power Endurance (PE)
Push Press
5 x 3 reps @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent] rest 3′ b/s
Aerobic Power & Lactic Training (AP)
3 Rounds of:
15″ max front face barbell burpees
1′ rest
15″ max lateral box jump 60/50cm
3′ rest
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