Notes. If you have a lack of mobility in one side of the body, do 1-2 extra sets only in that area.
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Warmup Accessory (WA)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
Scapula Band Activation – Part 1
Focus on the perfect line of the band and no spine compensation movement.
Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
- First: quadruped position
- Second: seated position
Now do only the first position, focus on stable quadruped, active core and NO compensation movement of the spine.
5 scapula pull with 2 seconds hold
5 complete pull with 2 seconds hold
Scapula Band Activation – Part 3
- Low extension
- High extension
- Pull, extra rotation and push
Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement for poor mobility, do extra reps in the first two movements.
Scapula Stabilization – Part 1
- First: quadrupled position
- Second: hollow body hold
Now do only the first, focus on stable position, active core and NO compensation movement of the spine.
- 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!!
Scapula Stabilization – Part 2
8 good reps and 15 second hold with no eyes.
Start with the load of last week
General Warmup (GW)
5 rounds not for time
10 cal Bike
8 Pushups hand release
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.
Elevator Bar Dip – 3 sets x 8 reps – Respect Tempo Training – 1’rest bet
Contralateral DB Overhead step up (15/12kg) – 3 sets x 8+8 1’rest bet
Power & Power Endurance (PE)
Ramping to 85% of 1RM
– until 60% by triple
– until 75% by double
– until 85% by single
400 m Run @ 90% of max effort
3 Snatch @ 85% 1RM
rest 3′ x 5 – 3
Notes. Run fast as you can, then no transiction time when you catch the bar and snatch it. Successfully lift when you are tired mean solid lift.
You can perform a power or a squat, you can do touch & go or Drop and go but the target is to do it as fast as possible without mistakes
Work Capacity (WC)
Prepare all you need for working out before start[workout_short title=’FRI_WC1′ result_type=’time’]
75 pound Power Snatch, 75 reps for time.[/workout_short]
Insert ONLY your WC1 score.
20′ of active rest
Do some bike or Row, don’t cool down too much.
Then[workout_short title=’FRI_WC2′ result_type=’time’]
WC2: “Tommy V”
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Notes. Rope @ 15 foot (4.5 m)[/workout_short]
Insert ONLY your WC2 score.
10′ bike or row – Recovery at least 1 hour
WC3: For Time
50 Burpees Box Jump Over 60/50