Monday
Routine – General Warm Up
General Warm Up – Lower5_ For Quality (Bodyweight)
1’ Ankle Mobility (rotazioni, estensione/flessione)
5+5 Calf Stretch
5+5 Single Leg Jump Landing pause 1” receiving position
1’ Knee Mobility (rotazioni, estensione/flessione)
5+5 Knee t o Chest
10 Alternated Jumping Lunges
2’ Hip Mobility (rotazioni, f lessioni/estensioni//aperture)
10 Tall kneeling Hip Extension
10 Alternated Lateral Jump
Skills Development
Back Squat
– 5 empty Bar Kang Squat
– 5+5 Wide Stance Good Morning + 1/2 Back Squat
– 5 Back Squat stop 2″ just above parallel and 2″ just under parallel @empty bar
– 5 Back Squat Tempo 5151
Then
– Every 90″ x 7 Round
Back Squat 9-7-5-3-3-3-3
Partire dal 40% circa e utilizzare i primi tre round come avvicinamento alle triple pesanti.
Ring Dips
– 5 Box Dips Eccentric only Eccentric t empo 4″
– 5 Box Dips with f eet push on ground as a help f or concentric phase
– 3 x single death position box dips
– 3 Strict Box Dips
– 3 Strict Ring Dips
Workout
2′ On – 2 ‘ Off x 4 Total Round
10 Ring Dip
10 Back Squat From Ground
10 Ring Row
Max Rep Front Squat From Ground @ 50% of 3 Heavy rep
Per chi non ha dimestichezza con il Clean scalare entrambe le accosciate con dei goblet squat con Kettlebell o DUmbbell.
Stretching & Mobility
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
Routine – General Warm Up
Skills Development
Double Dumbbell Step Up/Over
– 2 x 5 Bodyweight Step Up/Over
– 2 x 5 + 5 Single Dumbbells One Leg Step Up
– 2 x 5 Double Dumbbells Step Up Alt.
– 5 Single Dumbbell Step Up Over
– 5 Double Dumbbells Step Up Over
Lavoro da fare a bassa intensità con Dumbbell pesanti alternati a un lavoro di core con focus muscolare.
10-12′ EMOM Alternated
Odd)30″ Hollow Hold
Even)30″ Heavy Double Dumbbell Box Step Up
Box Jump Over
– 5 High Jumps – knees to chest
– 10 alt. Step Ups on box
– 5 Box Jump Over and Step Down
– 5 Jump Off f rom Box f ollowed by Plyo High Jump – knees to chest (no Box Jumps)
– 2 x 3 Box Jump Over Lteral- try Plyo if you can
Workout
For Time
27-21-15-21-27 Rep of
Alternated Dumbbell Hang Clean & Jerk
Box Jump Over
Stretching & Mobility
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
Routine – General Warm Up
General Warm Up – Upper3_8’ EMOM / 30” On – 30” Off (Light band)
1)Banded Press
2)Banded Overhead Squat
3)Banded High Pull
4)No Push Up Burpees
Skills Development
Split Jerk
– heavy
– 8 x Body Weight Jump and l and i n split position (hands on hips) – f ocus on hip engagement
– 8 x Body Weight Jump and l and with arms extension i n split position – f ocus on t iming
– 5 Split Position Shoulder Press @empty Bar
– 5 Split Position Push Press @ empty Bar
– 5 Split Position Jerk @empty Bar
– 2 x 5 Behind t he Neck Split Jerk @empty bar
– 5 Split Jerk with 2″ stop i n power position during dip and also during catch @ empty Bar
– 5 Split Jerk with 2″ stop only during catch position @ empty Bar
– 5 Split Jerk – no catch & go @ empty Bar
Every 90″ x 8 Round
Push Press + Jerk
Round 1 e 2 ->3+3
Round 3 e 4 ->2+3
Round 5 e 6 ->1+3 –
Round 7 e 8 ->3 (Jerk)
Aumentare carico (e diminuire ripetizioni seguendo lo schema sopra) ogni due round.
Obiettivo trovare tre rep pesanti ma qualitative di Jerk, lo split non è oblligatorio per chi è alle prime armi lavorarlo nella skill e poi lasciare liberi di utilizzare la tecnica più sicura.
Double Unders
-1
– 3 t imes alternating 15″ slow Single Unders and 15″ f ast Single Unders
– 3 Slow High Jumps Single Unders
– Double t ap with hands on quads during j ump f ind rhythm
– 2/3 Set of Double Under Trial
Workout
10 Round For Time
1 Wall Climb
6 Barbell Hang Cluster
24 Double Under
Stretching & Mobility
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
Routine – General Warm Up
PVC Shoulder Routine 1
– 20″ Overhead Side Lateral Tilt L/R until Biceps t ouch t he head
– 20″ Behind t he Back Side Lateral Tilt
– 20″ PVC Shoulder Press
– 20″ Shoulder Translocations
Shoulders BW
– 20 Shoulder Corkscrew
– 20 Alternating Chest Hugs
– 10+10 Rolling Shoulder Circles
Wrist
-Finger Pulses
-Palm Pulses
-Side t o Side Palm Rotations
-Side t o Side Wrist Stretch
-Rear Facing Wrist Stretch (palms downs and palms up)
-Rear Facing Elbow Rotations
Scapula
– Cat Position Scapula Mobility (like Cat-cow) Push up your T-Spine
– Cobra Scapula Mobility (Lying on t he f loor Prone Position)
– Scapula Push-ups (Arm Plank position)
Skills Development
Strict Chin-ups
– 2 x 3 Scapula Pulls i n hollow pose
– 2 x 3 Scapula Pulls Plus 1/4 Pull-ups stop 1” i n hollow pose
– 3 x 1 Tempo only eccentric Strict Chin-ups 3” descent
– 3 x 1 Tempo Strict Chin-ups X.3.1.
Chest to Bar
kip
– 2 x 5 Scapula Pulls
– 2 x 5 Bar Swings
– 2 x 3 Bar Swings + Half Pull
– 2 x 3 Pull-ups
– 2 x 3 Chest-to-Bar
4/5 Round For Quality
20″ Max Strict Chin Up
20″ Rest
20″ Max Kipping Chest To Bar Pull Up
1′ Rest
Single DB/KT Overhead Lunges
– 5 +5 Dumbbell or Kettlebell Tempo Half Overhead Squat 1.3.1.1
– 6+6 alt. Overhead Lateral Lunges
– 4+4 alt. Overhead no walking Lunges
– 4+4 m. Overhead Walking Lunges
Workout
24′ Amrap
3 Pull Up (+3)
6(3+3) Single DB/KB Overhead Lunges
3 Calories Erg (+3)
6(3+3) Single DB/KB Overhead Lunges
Ladder Start From 3-6-3 Then Add 3 Pull Up and Calories Every Round.
Second Round is 6-6-6 Third 9-6-9 …
Stretching & Mobility
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
Friday
Routine – General Warm Up
General Warm Up – Lower2_8’ EMOM / 30” On – 30” Off (Light band)
1)Banded Good Morning
2)Frog Walk
3)Banded @ Rack Skip High Knee
4)Banded Overhead Squat
Skills Development
Hip Snatch
– Yoga Barbell (power routine): 3 Rounds of –> 4 Snatch Deadlift + 4 Hip Pull + 4 Hip Power Snatch @empty Bar
– 8 Half Overhead Squat Snatch Grip t empo 1.5.1.1 @ empty Bar
– Yoga Barbell (Power routine): 3 Rounds of –> 1 Hip Power Snatch + 1 Hip Deep Power Snatch + 1 Hip Squat
Snatch (stop 1″in Squat Position)
8′ EMOM
1 Snatch Deadlift + 1 Snatch Hip High Pull + 1 Hip Squat Snatch
Fail is not allowed. quality first!!!
Workout
For Time
400 m Run
21 Power Snatch
600 m Run
15 Power Snatch
800 m Run
9 Power Snatch
Target Time <14' Cap Time 20' Utilizzare un carico che permetta di affrontare gli snatch in set di almeno 3 ripetizioni con poco rest o singole molto veloci. non superare il 65/70% 1RM. in questo caso il carico RX è solo per molto esperti.
Stretching & Mobility
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
Routine – General warm Up
General Warm Up – Upper2_3 Round For Quality (ergometer)
2’ Ergometer (increase pace every round)
30” Active Bar Hold
30” Pike Hold
Skills Development
Ring Muscle Ups
– SET LOW RINGS
– 5 Death Position Ring Dips
– (1+1) x 5 Standing Ring Rows + Ring Dips
– 2×3 Explosive Supine Hip t o Rings (Start f rom Supine Position and push your hip onto t he rings while your f eet
get on t he ground)
– 2×3 Explosive Supine Hip t o Rings and Pass Through with f eet on ground
– 2×3 Explosive Supine Hip t o Rings and Pass Through without f eet on ground
– SET HIGH RINGS
– 2×3 Ring Swings (Arch/Hollow)
– 2×1 Hip To Rings (Focus t o body l ine and hollow position)
– 3×1 Try Assisted Ring Muscle-ups
– tempo totale della skill 15/20′, finita la parte di development lasciare il restante tempo per dei tentative o lavoro tecnico.
Workout
Cash In – Score A
4′ Max Cal on Assault Bike / Row
Then For Time – Score B
60 Syncro American Swing
40 Syncro Burpee Over the Kettlebell
12 Ring Muscle Up (Total) / 24 Ring Pull Up
40 Syncro American Swing
20 Syncro Burpee Over The Kettlebell
9 Ring Muscle Up / 18 Ring Pull Up
20 Syncro American Swing
10 Syncro Burpee Over the Kettlebell
6 Ring Muscle Up / 12 Ring Pull Up
Stretching & Mobility
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
Comments
Write a comment[wpsites_comment_form]