Mesocycle
10 Dicembre 2017
Volume Mesocycle – Intro Week
Monday
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.
General Warmup (GW)
5 Rounds not for time:
20mt Shuttle Run
5 Paralette Pushups
20 Double Unders
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.
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 5
Focus on quality and stability
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.
Bottoms Up KB Windmill (16/12kg)- 2 sets x 8+8 – 1′ rest bet
Single Arm KB Split Squat Thruster (16/12kg) – 2 sets x 8+8 – 1′ rest bet
Strength & Strength Endurance (SE)
Back Squat
5 @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
5 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent], rest 3′
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent], rest 3′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent], rest 3′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”92″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”95″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”97″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
Try to find new 1RM
Notes. Remember to update your bio.
Aerobic Capacity (AC)
Row
1000 m @ 10K Pace
rest 30″ b/s x 3 sets
500 m @ 5K Pace
rest 30″ b/s x 6 sets
rest 30″ b/s x 12 sets
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)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 3
Upper Body Mobility Routine N.2
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
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.
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
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.
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
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.
KB Cross Body Carry (2 ktb 20/16kg) – 2 sets x 20 m – 1′ rest bet
KB Snatch from Floor (16/12kg) – 2 sets x 5+5 – 1′ rest bet
General Warmup (GW)
7′ Easy work on:
150mt Row
5 Burpees over the Erg
10 Double Kettlebells Russian Swings 2×12/8Kg
Power & Power Endurance (PE)
Snatch
(1+1+1+1+1) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 3′
(1+1+1+1) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 3′
(1+1+1) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 3′
(1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 3′
(1+1) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 3′
1 @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 3′
1 @ [percent value=”85″ of=”snatch” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”snatch” in=”kg”] [/percent], rest 3′
1 @ [percent value=”92″ of=”snatch” in=”kg”] [/percent], rest 3′
1 @ [percent value=”95″ of=”snatch” in=”kg”] [/percent], rest 3′
1 @ [percent value=”97″ of=”snatch” in=”kg”] [/percent], rest 3′
then
Try to find new 1RM
Notes. Remember to update your bio.
Work Capacity (WC)
[workout_short title=’TUE_WC1′ result_type=’reps’]
WC1: 6′ AMRAP
20 Air Squat
10+10 single arm Clean & Jerk Kettlebell 24/16kg
2 Rope Climb
[/workout_short]
Insert ONLY your WC1 score.
rest 3′
[workout_short title=’TUE_WC2′ result_type=’reps’]
WC2: 6′ AMRAP
20mt Bodyweight Lunges
10+10 single arm Snatch Kettlebell 24/16kg
2 Rope Climb[/workout_short]
Insert ONLY your WC2 score.
rest 3′[workout_short title=’TUE_WC3′ result_type=’reps’]
WC3: 6′ AMRAP
20 Box Jump 60/50cm
20 A. Swing Kettlebell 24/16kg
2 Rope Climb
[/workout_short]
Insert ONLY your WC3 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
Wednesday
General Warmup (GW)
2 Rounds not for time of:
50 Jumpin’ Jacks
15 MedBall Squat Clean 9/6Kg
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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.
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.
Alternating DB Floor Press (20/15kg) – 2 sets x 8+8 – 1′ rest bet
Single Arm Ring Plank – 2 sets x 30″ each – 1′ rest bet
Strength & Strength Endurance (SE)
Bench Press
5 @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent], rest 3′
5 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent], rest 3′
3 @ [percent value=”65″ of=”bench-press” in=”kg”] [/percent], rest 3′
3 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent], rest 3′
3 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent], rest 3′
1 @ [percent value=”80″ of=”bench-press” in=”kg”] [/percent], rest 3′
1 @ [percent value=”85″ of=”bench-press” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”bench-press” in=”kg”] [/percent], rest 3′
1 @ [percent value=”92″ of=”bench-press” in=”kg”] [/percent], rest 3′
1 @ [percent value=”95″ of=”bench-press” in=”kg”] [/percent], rest 3′
1 @ [percent value=”97″ of=”bench-press” in=”kg”] [/percent], rest 3′
then
Try to find new 1RM
Notes. Remember to update your bio.
Aerobic Capacity (AC)
Run
4 sets x 200 m – Only Nose Breathing – 1′ rest bet (diaphragm Breathing rest time)
Run
800 m @ 5K Pace
rest 30″ b/s x 3 sets
400 m @ 2K Pace
rest 30″ b/s x 6 sets
200 m @ 1mile Pace
rest 30″ b/s x 12 sets
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
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
General Warmup (GW)
Bike
2K not for time
Mobility (MO)
Upper Body Mobility Routine N.2
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
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.
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
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.
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
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.
KB Goblet Squat Curl with Halo Flow (16/12kg) – 2 sets x 10 reps – 1′ rest bet
KB Clean from Floor (20/16kg) – 2 sets x8+8 reps – 1′ rest bet
Power & Power Endurance (PE)
Clean & Jerk
(1+1+1+1+1) @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
(1+1+1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
(1+1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
(1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
1 @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
1 @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
1 @ [percent value=”92″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
1 @ [percent value=”95″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
1 @ [percent value=”97″ of=”cleanjerk” in=”kg”] [/percent], rest 3′
then
Try to find new 1RM
Notes. Remember to update your bio.
Swim Session (AC)
Beginner Schedule
Warm up
4 x 50 m – front crawl – 30″ rest bet
Rest 2′
4 x 50 m – kick swim board – 20″ rest bet
Work session
8 x 25 m – pull buoy one arm alternated – 20″ bet
rest 2′
8 x 25 m – pull buoy front crawl – 20″ rest bet
rest 2′
4 x 25 m – pull buoy – backstroke – 20″ rest bet
rest 2′
8 x 50 m + 50 m – 1) < 50″ 2) cool down – 20″ rest bet
rest 2′
8 x 25 m – kick swim board – backstroke – 20″ rest bet
3 x 50 m + 50 m – kick swim board – crawl – 30″ rest bet
Intermediate Schedule
Warm up
2 x 100 m – front crawl – 30″ rest bet
rest 1′
2 x 100 m – backstroke – 30″ rest bet
rest 1′
100 m – kick swim board – crawl
rest 1′
Work session
4 x 100 m + 100 m – front crawl – 1) < 1’40 2) cool down – rest 1:2
rest 1′
4 x 100 m – front crawl + breaststroke + backstroke
Push the first 25 m of each set and cool down the second one – rest 2:1
rest 1′
2 x 100 m – pull buoy front crawl one arm alternated – 30″ rest bet
rest 1′
2 x 100 m – pull buoy front crawl – 30″ rest bet
rest 1′
250 m – kick swim board
Pro Schedule
Warm up
2 x 100 m – front crawl – 15″ rest bet
rest 1′
2 x 100 m – kick swim board – crawl + breaststroke change every 50 m – rest 15″ bet
rest 1′
2 x 100 m – Mix – (do not push)
work schedule
6 x 100 m + 100 m – front crawl – 1) < 1’25 2) cool down – 30″ rest bet
4 x 100 m – Mix
Push the first 25 m of each set and cool down the second one – rest 1:2
2 x 100 m – pull buoy – front crawl only one arm alternated – 30″ rest bet
3 x 100 m – pull buoy – crawl + breaststroke – 30″ rest bet
250 m – kick swim board
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
Friday
General Warmup (GW)
5 rounds For Quality:
30″ Hollow pose Static Hold from ground
8+8 Split Squat (Squat with 1 foot ahead)
Mobility (MO)
Upper Body Mobility Routine N.2
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
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.
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
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.
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
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.
Dual KB Sumo Deadlift (20/16kg) – 2 sets x 10 – 1′ rest bet
L-Hang Flutter Kicks – 2 sets x 20″ – 1′ rest bet
Strength & Strength Endurance (SE)
Deadlift
5 @ [percent value=”50″ of=”deadlift” in=”kg”] [/percent], rest 3′
5 @ [percent value=”60″ of=”deadlift” in=”kg”] [/percent], rest 3′
3 @ [percent value=”65″ of=”deadlift” in=”kg”] [/percent], rest 3′
3 @ [percent value=”70″ of=”deadlift” in=”kg”] [/percent], rest 3′
3 @ [percent value=”70″ of=”deadlift” in=”kg”] [/percent], rest 3′
1 @ [percent value=”80″ of=”deadlift” in=”kg”] [/percent], rest 3′
1 @ [percent value=”85″ of=”deadlift” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”deadlift” in=”kg”] [/percent], rest 3′
1 @ [percent value=”92″ of=”deadlift” in=”kg”] [/percent], rest 3′
1 @ [percent value=”95″ of=”deadlift” in=”kg”] [/percent], rest 3′
1 @ [percent value=”97″ of=”deadlift” in=”kg”] [/percent], rest 3′
then
Try to find new 1RM
Notes. Remember to update your bio.
Aerobic Capacity (AC)
Assault Bike
4 sets of 200 m – Only Nose Breathing – 1′ rest bet (Diaphragm Breathing rest time)
Assault Bike
2000 m
rest 30″ b/s x 3 sets
1000 m
rest 30″ b/s x 6 sets
rest 30″ b/s x 12 sets
Notes. don’t get over 75% of MHR
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)
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.
General Warmup (GW)
Row
1500mt not for time
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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.
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 Cossack Lunge (2 ktb 16/12 kg) – 2 sets x 10 – 1′ rest bet
Bottoms Up KB Press (12/8kg) – 2 sets x 8 – 1′ rest bet
Work Capacity (WC)
[workout_short title=’SAT_WC1′ result_type=’reps’]
6′ AMRAP
100 Wall Ball
Max Effort RMU
[/workout_short]
Insert ONLY your WC1 score.
rest 3′
[workout_short title=’SAT_WC2′ result_type=’reps’]
6′ AMRAP
80 Burpees OTB (Front)
Max Effort RMU
[/workout_short]
Insert ONLY your WC2 score.
3′ rest
[workout_short title=’SAT_WC3′ result_type=’reps’]
6′ AMRAP
60 Ground to Overhead 40/30Kg
Max Effort RMU
[/workout_short]
Insert ONLY your WC3 score.
Notes. If you don’t have RMU, scale with 1 toes to rings + 1 chest to rings
Accessory (AY)
Core Explosion
2 Rounds
30 GHD (Vest 20 lbs)
20 Back extension (Vest)
30 Hollow Rock Fluttered (No vest)
20 TTB (Stiff legs)
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