15′ EMOM

1. 45″ Row
2. 6+6 Quadruped Thoracic Spine Rotation with Reach
3. 40″ Double KB Plank
4. 6+6 Hip Rotation and Extension
5. 20″ Single Arm Ring Row Hold

Quadruped T-Spine Rotation with Reach

Double KB Plank

Hip Rotation and Extension

Single Arm Ring Row Hold

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

Upper Body Activation Routine

1. Extra rotation with mini band 10 to 15 reps
2. Band pull part – 10 reps
3. Band pull apart Y – 10 reps
4. Band pull part 90° – 10 reps
5. Band pull apart Y 90° – 10 reps
6. Band press – 10 to 20 reps and 10 lateral step each side

Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg) – 2 sets x 10 – 1′ rest bet

Barbell Over Head Bulgarian Split Squat – 2 sets x 8 + 8 – 1′ rest bet

Dumbbell Fly to Row (15/12 kg) – 2 sets x 6 – 1′ rest bet

EMOM 4′

1+1+1 Muscle Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Every 2′ for 12′

For Time Every set

1 Half Legless Rope Climb (more or Less 2,5-3 m target)
1 Power Snatch + 1 Squat Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] * add [percent value=’5′ of=’snatch’ in=’kg’][/percent]

EMOM 4′

1 Legless Rope Climb
1 Squat Snatch @ max effort

Row – For Time

Sprint 25/18 Cal
active rest 1:5 (5 work time)
Sprint 20/14 Cal
active rest 1:4 (4 work time)
Sprint 15/11 Cal
active rest 1:3 (3 work time)
Sprint 10/6 Cal

9-7-5 For Time

Double Dumbell Thrusters 2×22,5/15Kg
Strict Chin-ups
then
12 Dumbbells Facing Burpees

rest 1:1

7-5-3 For Time

Double Dumbell Thrusters 2×30/22,5Kg or Heaviest as possible
Strict Pull-ups
then
12 Dumbbells Facing Burpees

Lower Body Stretching and Deload

5 positions:

1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
3. L position – stretch lateral and back chain 30” to 60”
4. Half kneeling stretch quads – 30” to 60”
5. Child pose – 30”  to 60” every position

Upper Body Stretching and Deload

5 positions:

1. Traps stretch
2. Shoulder Internal Rotation and Traps Stretch
3. Shoulder Low External Rotation
4. Latissimus dorsi stretch
5. 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

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.

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

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

Power Snatch

Ramping then
Every 2′ for 16′
1 @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]

5 Rounds of:

200 m Bike Erg or 0,3 Km Assault Bike @ 90% of Max Effort
Active rest 3′

then
2500m Row @ 10000m Row pace

Swim

30-40 minutes