Monday
General Warmup (GW)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
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)
Reserved for ON AIR
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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
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2 Rounds – Not For Time – For Quality and Respect the Tempo Training
6 Double Dumbbell Front Rack Cossack Squat (15/12 kg) – tempo 3.3.1.X
6 Double Dumbbell Romanian Deadlift (15/12 kg) – tempo 3.3.1.X
4 + 4 Single Kettlebell Sots Press theraband – tempo 3.3.1
2′ rest bet
Double Dumbbell Front Rack Cossack Squat
Double Dumbbell Romanian Deadlift
Single Kettlebell Sots Press theraband
Power & Power Endurance (PE)
Drop Snatch + Overhead Squat
1+5 [percent value=”20″ of=”snatch” in=”kg”] [/percent] rest 2′
1+5 [percent value=”25″ of=”snatch” in=”kg”] [/percent] rest 2′
1+5 [percent value=”30″ of=”snatch” in=”kg”] [/percent] rest 2′
1+5 [percent value=”32″ of=”snatch” in=”kg”] [/percent] rest 2′
1+5 [percent value=”35″ of=”snatch” in=”kg”] [/percent] rest 2′
1+5 [percent value=”37″ of=”snatch” in=”kg”] [/percent] rest 2′
(1+5) x 3 [percent value=”40″ of=”snatch” in=”kg”] [/percent] rest 2′
Strength & Strength Endurance (SE)
Front Squat – 1′ (yes, one minute) stop just above the parallel
1rep with empty bar, rest 1′
1 rep @30/20kg, rest 1′
1 rep @40/25Kg
Front Squat
3 @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent] rest 3′
3×3 @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent] rest 3′ b/s
Aerobic Power & Lactic Training (AP)
For Time – push hard
21 Sandbag cleans / D-Ball Cleans
21 box jump over
Rest 1:1
15 Sandbag cleans / D-Ball Cleans
15 box jump over
Rest 1:1
9 Sandbag cleans / D-Ball Cleans
9 box jump over
Work Capacity (WC)
For Time
70 Double Unders
11 Strict HSPU
4 Squat Snatch 75/45Kg
70 Double Unders
11 Strict HSPU
4 Squat Snatch 85/55Kg
70 Double Unders
11 Strict HSPU
4 Squat Snatch 90/60Kg
70 Double Unders
11 Strict HSPU
4 Squat Snatch 95/65Kg
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)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
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)
Half Kneeling Double Arnold Press (15/12/2.5 plate kg) – 2 sets x 6 – tempo 3.3.1.X
Lateral Ring Stir the Pot – 2 sets x 6 – tempo 2.2.1.X
Plank Frontal Raise Row Lateral Raise – 2 sets x 8 – 1′ rest bet
Power & Power Endurance (PE)
Push Press from Ground
EMOM 6′
6 reps @ [percent value=”40″ of=”cleanjerk” in=”kg”] [/percent]
Then rest 3′
EMOM 6′
3 reps @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
For Time – push hard
15 Kettlebell Thrusters 2×16/12
15 Burpees Kettlebell Facing
Rest 1′ x 3 rounds
Work Capacity (WC)
4 Rounds For Time
0.4Km a.Bike only leg
14 Double Dumbbell C&J 2×22,5/15Kg (Team only one Dumbbell)
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)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
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
BPM Activation (AT)
10 cal AB
12 Double Kettlebell Rack Snatch Alternate (16/12 kg)
12 GHD Razor Curl
10 cal Row
Double Kettlebell Rack Snatch Alternate
GHD Razor Curl
Power & Power Endurance (PE)
Power Snatch
Ramping by double until reach [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 2′
Every 90” for 12′
1 rep @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
Amrap 16′
10” @ 90% of your Max Effort Row
50” very easy pace @ 24-26 strokes/min
4′ very easy pace < 20 strokes/min try 2 breath cycle every 12” (5 breath cycle every minute)
Stretching & Mobility (MS)
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
Swimming Session (SW)
Swim
40′ light swimming session.
It’s better if you can do it in thursday