Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
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Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
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General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200mt Run
BPM Activation (AT)
10 Cal AB
10 Romanian deadlift Barbell (40/30 kg)
10 Double Kettlebell Front Rack Cossack Squat (12/8 kg)
10 cal Row
Romanian deadlift Barbell
Double Kettlebell Front Rack Cossack Squat
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent], rest 3′
5×5 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Assault Bike Interval
15″ Push Hard as you can
rest back spin easy 2’45”
x 4 rounds
[/um_show_content]
Work Capacity (WC)
In 3 minutes perform:
Buy in
40 Wall-ball, 6/9Kg (tie-break time)[/workout_short]
[workout_short title=’IT_Q1B’ result_type=’reps’]
Then for max points
Pull-up (1 pt/rep)
or
Muscle-up (10 pts/rep)
[/workout_short] [workout_short title=’IT_Q2A’ result_type=’time’]
In 3 minutes perform:
Buy in
40 Box Jump Over, 50/60 cm (tie-break time)[/workout_short]
[workout_short title=’IT_Q2B’ result_type=’reps’]
Then for max points
Single Under (1 pt/rep)
or
Double Under (10 pts/rep)
[/workout_short] [workout_short title=’IT_Q3A’ result_type=’time’]
In 3 minutes perform:
Buy in
30/40 cal Row (tie-break time)[/workout_short]
[workout_short title=’IT_Q3B’ result_type=’reps’]
Then for max points
Deadlift, 65/100Kg (1pt/rep)
Or
Clean, 65/100Kg (10pts/rep)
[/workout_short]
Active rest on Bike or Row for 20′ then
[workout_short title=’ITS_W1′ result_type=’time’]
For time, 5/8/13 reps of:
Hang Squat Snatch, 45/60Kg
Toes to bar
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then [workout_short title=’WC3′ result_type=’time’]
WC3: AMRAP 11′
3 Power Snatch 50/35Kg
9 Strict HSPU
3 Power Snatch 50/35Kg
9 Strict HSPU
3 Power Snatch 50/35Kg
9 Strict HSPU
6 Power Snatch 65/40Kg
6 Strict HSPU
6 Power Snatch 65/40Kg
6 Strict HSPU
6 Power Snatch 65/40Kg
6 Strict HSPU
9 Power Snatch 80/50Kg
3 Strict HSPU
9 Power Snatch 80/50Kg
3 Strict HSPU
9 Power Snatch 80/50Kg
3 Strict HSPU
[/workout_short]
Insert ONLY your WC3 score.
[/um_show_content]
Accessory (AY)
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)
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
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
10 No Pushups Burpees
8 Cal Bike
8 Cal Row
Activation (AT)
Double Dumbbell Bulgarian Split Squat Snatch (15/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Plank Frontal Raise Row Lateral Raise – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Power & Power Endurance (PE)
Snatch – Any Style
Ramping by Single until reach [percent value=”85″ of=”snatch” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Snatch – Any Style
For Time From 00:00 to 02:00
12 Box Jump Over 60/50cm
30 double unders
12 front facing burpees
30 double unders
From 02:00 to the remaining time until fail
30″ to lift @[percent value=”77″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”80″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”82″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”85″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”87″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”90″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”92″ of=”snatch” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
CAP 4′ – 3 rounds of:
8 D-Ball Shouldering, 35/50 Kg
3/5/8 Ring Muscle up Or Scale to 3/5/8 Ring Pull up
[/workout_short]
Insert ONLY your ITS_W2 score.
Rest 1 minute.
At the 5 minute mark Event 3 will begin.
[workout_short title=’ITS_W3′ result_type=’time’]
CAP 4′ – 3 rounds of:
3/5/8 Thruster, 55/80Kg OR scale to Squat Clean
2×10 m D-Ball Carry, 35/50Kg
[/workout_short]
Insert ONLY your ITS_W3 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then
[workout_short title=’TUE_WC3′ result_type=’time’]
WC3: For Time
75 m Handstand Walk
15 Overhead Squat @ 100/65 OR scale to [percent value=”85″ of=”snatch” in=”kg”] [/percent] if is too heavy.
[/workout_short]
Insert ONLY your WC3 score.
[/um_show_content]
Accessory (AY)
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
Warmup Accessory (WA)
Bodyweight Routine
Notes. 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.
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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)
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high 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
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200mt Run
Activation (AT)
Mixed Grip Strict Pull Ups – 2 sets x 5 + 5 – 1′ rest bet
Tall Kneeling Kettlebell Press Banded Pull Hold (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Dumbbell Front Rack Cossack Squat (15/12 kg) – 2 sets x 8 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ FOR 12′
6 Push Press from ground 70/45Kg
1 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
6 Push Press from ground 70/45Kg
1 seated legless Rope Climb 4,5mt
[/um_show_content]
Aerobic Capacity (AC)
EMOM 30′
1st – 15/12 cal Row
2nd – 15 Thruster Empty Bar
3rd – 40 Double Unders
4th – 15 Sumo Deadlift high Pull Empty Bar
5th – 15/12 Cal Bike
Accessory (AY)
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
Warmup Accessory (WA)
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
Activation (AT)
Swim Session (SW)
Basic Schedule
Warmup
4 x 25 m – backstroke – 30″ rest bet
2′ rest
2 x 25 m – 45″ rest bet
2′ rest
2 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 – kick – no swim board – 1′ rest bet
1’30 rest
4 x 25 m – front crawl – 1′ rest bet
3′ rest – focused on Breathing
Speed Step – Front Crawl
4 x 75 m + 25 m + 25 m – 1) 2 breath 2) backstroke 3) breaststroke only arms – 2′ rest bet
2′ rest
250 m – for time – each pool perform > 10 m underwater backstroke only arms – using fins
2′ rest
Cool down
250 m – crawl / backstroke – switch every 25 m – easy pace
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced schedule
Warmup
4 x 75 m – backstroke – 40″ rest bet
1′ rest
2 x 50 m – front crawl easy pace – 30″ rest bet
1′ rest
2 x 25 m – kick – no swim board – 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
100 m – backstroke – for time – perform > 10 m underwater each pool – use fins
3′ rest
3 x 10 m + 15 m + 50 m – 1) underwater breaststroke only arms 2) backstroke easy pace 3) crawl 2 breath – 50″ rest bet
3′ rest
3 x 25 m + 25 m – 1) underwater only kick 2) backstroke – 30″ rest bet
100 m – Crawl – All Out
3′ rest
Cool down
250 m – easy pace – crawl + backstroke – switch each pool
[/um_show_content]
Functional Strength (MS)
Side Plank Dumbbell Lateral Raise (15/12 kg) – 10 + 10 – Move strictly to next exercise – no rest
Elbowing Dumbbell Row (20/15 kg) – 10 + 10 – Move strictly to next exercise – no rest
Wall Face Hand Stand Shoulders Tap – 20″ – 3′ rest x 2 sets
Stretching & Mobility (MS)
Friday
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.
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
10 No Pushups Burpees
8 Cal Bike
8 Cal Row
Activation (AT)
Single Kettlebell Over Head Homolateral Bulgarian Split Squat (12/8 kg) – 2 sets x 8 + 8 – 1′ rest bet
Kettlebell Plank Single Rows (12 kg) – 2 sets x 12 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Half Kneeling Barbell Press (30/20 kg) – 2 sets x 8 + 8 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat from Ground
Ramping by triple until @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent], rest 3′
5×3 @ [percent value=”85″ of=”SquatClean” in=”kg”] [/percent], rest 2′ b/s
Aerobic Power & Lactic Training (AP)
Row Or Ski Interval
25″ Push Hard as you can
rest easy pace for 2’45”
x 4 rounds
[/um_show_content]
Work Capacity (WC)
In 6 minutes perform:
3 rounds of:
200 m Run
5/8/13 Handstand Push up (tie-break time)
Then for max reps:
Overhead Squat, 55/80Kg
[/workout_short]
Insert ONLY your ITS_W4 score.
Active 20′ rest on Bike or Row
[workout_short title=’ITS_W5′ result_type=’reps’]
In 5 minutes perform:
1 Round of “DT” 45/70 kg:
12 Deadlift
9 Hang Power Clean
6 Push Jerk (tie-break time)
Then for max weight:
1RM Bear Complex
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then [workout_short title=’FRI_WC3′ result_type=’time’]
WC3: For Time
50 Cal Bike
50 GHD SitUps
50 Dumbbell Snatch Alt. 22.5/15Kg
[/workout_short]
[/um_show_content]
Accessory (AY)
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)
Bodyweight Routine
Notes. Follow routine step by step.
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high 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
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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)
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200mt Run
Activation (AT)
Sumo Deadlift Theraband (50/40 kg) – 2 sets x 10 – 1′ rest bet
Ring Push ups & Front Raise – 2 sets x 10 – 1′ rest bet
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Bottom up Kettlebell Windmills (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet
[/um_show_content]
Power & Power Endurance (PE)
Clean & Jerk – Any Style
Ramping by Single until reach [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Clean & Jerk- Any Style
For Time From 00:00 to 02:00
12 Cal Bike
20 Russian Swing 24/16Kg
12 Cal Row
20 Pushups
From 02:00 to the remaining time until fail
30″ to lift @[percent value=”77″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”80″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”82″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”85″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”87″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”90″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”92″ of=”cleanjerk” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
WC1: From 00:00 to 09:00
2000/1850 mt Row
20 Front Burpees Box Jump Over
Notes. Rest until 09:00 then start with second wod
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’SAT_WC2′ result_type=’reps’]
WC2: From 09:00 to 18:00
4,5/4Km Bike
20 Front Burpees Box Jump Over
[/workout_short]
Insert ONLY your WC2 score.
Accessory (AY)
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