Mesocycle
3 Dicembre 2017
Tapering Shoulders Deload – Week 3 (Last Week)
Monday
General Warmup (GW)
5 rounds not for time
20 Reverse Single Under
15 Mountain Climbers
10 V-ups
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
Cross Body Dumbbell Muscle Clean (20/15kg) – 2 sets x 8+8 reps – 1′ rest bet
Bottoms Up KB Rack Reverse Lunge (16/12kg) – 2 sets x 10+10 reps – 1′ rest bet
Power & Power Endurance (PE)
Power Clean
Every 40″ for 3’20, 4 reps t&go @ [percent value=”58″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20”, 3 reps t&go @ [percent value=”63″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20, 3 reps t&go @ [percent value=”68″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 40″ for 3’20, 2 reps t&go @ [percent value=”73″ of=”cleanjerk” in=”kg”][/percent]
Activation (AT)
Ankle Mobility – Part 3
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.
Mini Band Lateral Walk – Lateral Chain Activation
Notes. Focus on quality
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Strength & Strength Endurance (SE)
Back Squat, first rep in tempo 3.3.x.x
Ramping until reach [percent value=”60″ of=”backsquat” in=”kg”][/percent] then
4 @ [percent value=”70″ of=”backsquat” in=”kg”][/percent] rest 3′
4 @ [percent value=”73″ of=”backsquat” in=”kg”][/percent] rest 3′
2 @ [percent value=”80″ of=”backsquat” in=”kg”][/percent] rest 3′
2 @ [percent value=”82″ of=”backsquat” in=”kg”][/percent] rest 3′
4×1 @ [percent value=”85″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
then
Back Squat no tempo training
3×1 @ [percent value=”90″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
[workout_short title=’MON_WC1′ result_type=’reps’]
WC1:
6′ AMRAP
20 Sumo Deadlift 40/25
20 Ring Rows
20 Russian Swings 32/24
[/workout_short]
Insert ONLY your WC1 score.
Tuesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
5 rounds not for time
200mt Bike (Breath only with the nose)
8 single leg Squats
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
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.
KB Front Rack 90 Degree Squat Hold (16/12kg) – 2 sets x 30″ – 1′ rest bet
KB Front Rack Split Stance Half Squat (16/12kg) – 2 sets x 8+8 reps – 1′ rest bet
Power & Power Endurance (PE)
For Time
10 Single Arm Russian Swings Right Arm
20″ Hold L-sit on top position over the rings
10 Single Arm Russian Swings left Arm
2 Squat Clean @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
10 Single Arm Russian Swings Right Arm
20″ Hold L-sit on top position over the rings
10 Single Arm Russian Swings left Arm
2 Squat Clean @ [percent value=”73″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
10 Single Arm Russian Swings Right Arm
20″ Hold L-sit on top position over the rings
10 Single Arm Russian Swings left Arm
2 Squat Clean @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
10 Single Arm Russian Swings Right Arm
20″ Hold L-sit on top position over the rings
10 Single Arm Russian Swings left Arm
2 Squat Clean @ [percent value=”78″ of=”squatclean” in=”kg”] [/percent]
rest 1:3 (triple work time)
10 Single Arm Russian Swings Right Arm
20″ Hold L-sit on top position over the rings
10 Single Arm Russian Swings left Arm
2 Squat Clean @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent]
Clean Pull EMOM for 10′-7′
2 @ [percent value=”108″ of=”squatclean” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 4′ – Push Hard!
2 rounds of
12 Power Clean DB 2×25/17.5Kg
12 Burpees Toes to Ring *perform one burpee followed by T2B
12 Cal Row
then
Max Effort DB Front Squat 2×25/17.5 Kg
rest 1:2 (double work time)
Notes. start new round only if your score isn’t over 15% of your best score, for example:
– first round in 32reps (15% is approximately 5 reps)
– second round in 30 –> ok 🙂
– third round in 28 –> ok 🙂
– fourth round in 26 –> Stop yourself! 🙁
Wednesday
Warmup Accessory (WA)
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
Breathing Work
20 Cycles – Diaphragmatic Breathing – Focused on Isolation of Diaphragm
20 Cycles – Thoracic Breathing – Focused on Isolation of Chest
20 Cycles – Complete Breathing – Focused on every Sets of Breathing Session
Swim Session (AC)
Basic Schedule
150 m Warm up
3 x Max eff. Static Apnea – 1′ rest bet
6 x 50 m – Moderate Use Fins – 30″ rest bet
50m – For Time – 2′ rest
6 x 50 m – 1 slow/1 moderate – Use Fins – 20″ rest bet
4 x 100 m – Use Fins – Moderate – 30″ rest bet
5 x 25 m – Kick – 30″ rest bet
100 m cool down
Advance Scheduling
200 m Warm up
3 x Max eff. Static Apnea
6 x 100 m – Moderate Pace – Use fins – 30″ rest bet
100 m – For Time
6 x 100 m – 1 slow/1 moderate – Use Fins – 20″ rest bet
4 x 200 m – Use Fins – Moderate – Use Fins – 30″ rest bet
5 x 25 m – Kick – 1′ rest bet
200 m Cool Down
Accessory (AY)
Nose Breathing Accessories
5 x 200 m Row – Moderate pace – Only Nose Breathing – 30″ rest bet
5 x 200 m Run – Moderate pace – Only Nose Breathing – 30″ rest bet
5 x 400 m AB – Moderate Pace – Only Nose Breathing – 30″ rest bet
(bet Row/Run/AB – 1′ Rest – Try to Keep Focused on get Lower you heart rate with Slow Breathing)
Thursday
Warmup Accessory (WA)
General Warmup (GW)
5 Rounds not for time
10 Double Kettlebell Clean 2×16/12Kg
10 Arch Rock
10 No Pushups Burpees
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
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.
Glutes & Hamstrings Activation – Part 3
Focus on quality and stability
5 to 10 Reps each legs
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.
Single Leg GHD Hip Extension – 2 sets x 8+8 reps – 1′ rest bet
Single Arm KB Rack Squat (24/16kg) – 2 sets x8+8 reps – 1′ rest bet
Power & Power Endurance (PE)
PE1: Power Clean
Every 40″ for 3’20”, 2 reps t&go @ [percent value=”57″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20, 4 reps t&go @ [percent value=”62″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20, 3 reps t&go @ [percent value=”67″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 40″ for 3’20”, 2 reps t&go @ [percent value=”72″ of=”cleanjerk” in=”kg”][/percent]
Activation (AT)
Ankle Mobility – Part 3
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.
Mini Band Lateral Walk – Lateral Chain Activation
Notes. Focus on quality
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Strength & Strength Endurance (SE)
Front Squat
Ramping until reach [percent value=”97″ of=”squatclean” in=”kg”][/percent] then
6×1 @ [percent value=”105″ of=”squatclean” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
[workout_short title=’THU_WC1′ result_type=’time’]
3 Rounds For Time
15mt Front Rack Lunges Axle 45/30Kg
15 Front Face Burpees
15mt Front Rack Lunges Axle 45/30Kg
15 Double Kettlebell Deadlift 2x32Kg[/workout_short]
Insert ONLY your WC1 score.
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Not For Time
1000mt Row
Mobility (MO)
Upper Body 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)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- 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!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Bottoms Up KB Press (8kg) – 2 sets x 8 reps – 1′ rest bet
Bottoms Up KB Single Arm Overhead Reverse Lunge (12/8kg) – 2 sets x 10+10 – 1 rest bet
Power & Power Endurance (PE)
PE1: For Time
Ring Rows, [percent value=”130″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Rows, [percent value=”130″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”73″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Rows, [percent value=”130″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”75″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Rows, [percent value=”130″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”78″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Rows, [percent value=”130″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”80″ of=”snatch” in=”kg”][/percent]
PE2: Snatch Pull
EMOM for 10′ – 7′
1 @ [percent value=”110″ of=”snatch” in=”kg”][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 4′ – Push Hard!
25 Sumo Deadlift 40/25Kg
25 WB
25/18 Cal Bike
then
Max Effort Double Kettlebells Russian Swings 2×24/16Kg
rest 1:2 (double work time)
Notes. Start new round only if your score isn’t over 15% of your best score, for example:
– first round in 32reps (15% is approximately 5 reps)
– second round in 30 –> ok 🙂
– third round in 28 –> ok 🙂
– fourth round in 26 –> Stop yourself! 🙁
Saturday
General Warmup (GW)
5 Rounds not for time
10 Double Kettlebell Clean 2×16/12Kg
10 Arch Rock
10 No Pushups Burpees
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)
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
DB Hang Power clean (20/15kg) – 2 sets x 10 reps – 1′ rest bet
Single Arm KB Thruster (20/16kg) – 2 sets x 10+10 reps – 1′ rest bet
Work Capacity (WC)
[workout_short title=’SAT_WC1′ result_type=’reps’]
CrossFit Games Open Workout 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
[/workout_short]
Insert ONLY your WC1 score.