Monday
General Warmup (GW)
Row
1000mt easy @22 Strokes/min
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.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Half Kneeling Kettlebell Windmill (light weight) – 2 sets x 5 + 5 – 1′ rest bet
Sumo deadlift theraband (40/30 kg) – 2 sets x 8 – 1′ rest bet
Power & Power Endurance (PE)
PE0: Plyometric Work
Side to Side ankle hops
2x 12, rest 1′ b/s
Bench Over hops
3 x 12, 1′ rest b/s
Plyo Push-ups on Paralette
3 x 4+4 rest 30″ b/s
PE1: Snatch Drop catch & go from Rack – hold 3″ ATTG
(2) @ [percent value=”25″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”30″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”35″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”45″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s
Notes Start with full feet on the ground, target is pushing under yourself without move up of the bar. The second repetition should be performed immediatly when the barbell touch the shoulders without drive of the legs. Hold 3″ the bar in overhead position only during first rep.
PE2: Snatch Balance catch & go from Rack – hold 3″ ATTG
(2) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s
Notes Start with full feet on the ground, target is pushing under yourself without move up of the bar. The second reps should be performed when the barbell touch the shoulders using leg drive to keep floating on the bar. Hold 3″ the bar in overhead position only during first rep.
PE4: Snatch – Any Style
(3) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”82″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) x 3 set @ [percent value=”85″ of=”snatch” in=”kg”] [/percent], rest 3′ b/s
Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.
PE5: Panda Pull Snatch Grip or Snatch Pull Under
(1+1) @ [percent value=”90″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”95″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”100″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”105″ of=”snatch” in=”kg”] [/percent]
Notes You can use the straps if you want.
Work Capacity (WC)
4 rounds For Time
16 DB alt. Snatch 22.5/15Kg
8 Burpees Box Jump Over
45″ rest b/r
rest 3′
4 rounds For Time
16 Cal Row
8 Dummbbell Thruster 2 x 22.5/15Kg
45″ rest b/r
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)
Row
1000mt easy @22 Strokes/min
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 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
Ankle Mobility – Part 2
Ankle Mobility – Part 3
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
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
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
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.
Bottom up kettlebell windmills (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet
Kang squat (30/20 kg) – 2 sets x 6 – 1′ rest bet
Power & Power Endurance (PE)
PE0: Plyometric Work
Side to Side ankle hops
2x 20, rest 1′ b/s
Alternate Leg Bounding
3 x 12, 1′ rest b/s
Single leg forward hops
6+6 hops each leg
PE1: Hang Power Clean
(3) @ [percent value=”37″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”47″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”67″ of=”squatclean” in=”kg”] [/percent], rest 2′
Notes The target is to reach a powerful cycling using bouncing maintaining straight arms
PE3: Clean – Any Style
(3) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”67″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”82″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1) x 3 set @ [percent value=”85″ of=”squatclean” in=”kg”] [/percent], rest 3′ b/s
Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.
Strength & Strength Endurance (SE)
Every 3 minute for 12′
4 Bar Muscle Ups
[percent value=”40″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
4 Ring Muscle Ups
[percent value=”40″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
Rest with slow (more or less 2″ for each rep) PVC or Broomstick Press until new set
Power & Power Endurance (PE)
Kipping or Butterfly Chest to Bar Pullups
[percent value=”80″ of=”maxpull-ups” in=”reps”] [/percent]
rest 20″
[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]
rest 20″
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 3′ x 2
Notes. Keep safe your hands – Take care!.
Aerobic Capacity (AC)
Run – Row – Bike – Ski
Mix 30′ @ 70% of MHR
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.
General Warmup (GW)
Bike
5′ easy pace
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
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)
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 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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Single kettlebell cross body sumo deadlift Theraband (16/12 kg) – 2 sets x 5 + 5 – 1′ rest bet
Single kettlebell clean & press bottom up (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet
Power & Power Endurance (PE)
For Time
30 Clean & Jerk @ [percent value=”37″ of=”cleanjerk” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
9.7.5 For Time – cap 3′
Overhead Squat 50/35Kg
Front Burpees Box Jump Over Open Standard! 60/50cm
rest 1:1
Ex:
1st round = 2′ –> 120″ – 10% = 14″
2nd round = 2’09” –> ok 🙂
3rd round = 2′ 16″ –> stop yourself 🙁
If you go over cap, count 1″ every rep and stop after the 3rd round
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)
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
Aerobic Capacity (AC)
LIGHT Swim or mixing some monostructural elements
30/40′ Not Over 70% of MHR
Notes. Prepare your body and your mind for CrossFit Games Open Workout 18.1
Functional Strength (FS)
Dynamic load axle bar over head 3 position hold – light weight – 3 sets x 5 – 2′ rest bet
Banded bent over row – light weight – 3 sets x 8 – 2′ rest bet
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Bike
3Km easy pace
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)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Double KTB cross body RDL Alt. (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Double Dumbbell Cuban Press (15/12 kg) – 2 sets x 5 – 1′ rest bet
Ring L-sit fluttered – 2 sets x 15″ -1′ rest bet
Work Capacity (WC)
[workout_short title=’OPE_181′ result_type=’time’]
CrossFit Games Open Workout 18.1
[/workout_short]
Insert ONLY your 18.1 score.
Power & Power Endurance (PE)
PE1: hang Power Snatch – catch & go (bouncing)
3 [percent value=”30″ of=”Snatch” in=”kg”] [/percent], rest 90″
3 [percent value=”35″ of=”Snatch” in=”kg”] [/percent], rest 90″
3 x 4 set [percent value=”40″ of=”Snatch” in=”kg”] [/percent], rest 90″
PE2: For Time
30 Snatch @ [percent value=”37″ of=”Snatch” in=”kg”] [/percent]
PE3: Push Press
Ramping by triple until @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent], rest 2′
then
5.5.3.3.2.1.1.1. @ heavy load
Strength & Strength Endurance (SE)
SE1: Back Squat
Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 2′
3×3 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent], rest 3′ b/s
2 @ [percent value=”87″ of=”backsquat” in=”kg”] [/percent]
SE2: Tempo Training 3.3.X.X Back Squat
rest 3′
6×1 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
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
General Warmup (GW)
10′ Mix some monostructural elements
Row,Bike,Ski,Run…
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
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)
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
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
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
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.
Single kettlebell american swing turn 180 (16/12 kg) – 2 sets x 6 left + 6 right side – 1′ rest bet
Double dumbbell pendlay row upside (12/8 kg) – 2 sets x 6 – 1′ rest
Power & Power Endurance (PE)
PE1: Tall Jerk – any style
5×5 easy load by feel, rest 90″ b/s
PE2: Heavy Front Rack Drive up from blocks
EMOM 8′
(1) @ [percent value=”107″ of=”cleanjerk” in=”kg”] [/percent]
PE3: Jerk from blocks – Any Style
(1+1) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”92″ of=”cleanjerk” in=”kg”] [/percent]
Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.
Strength & Strength Endurance (SE)
Pin Wide Stance Back Squat
Every 2′ for 12′ perform
2 @ [percent value=”105″ of=”backsquat” in=”kg”] [/percent]
Hip Thrust
5×5 @ 80Kg rest 90″ b/s
Functional Strength (FS)
Team of 2:
Accumulate 100 Ring mountain climb – split as you want
Accumulate 100 Landmine Twist (35/25 kg) – split as you want
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
Sunday
This is an Extra Day, in relation to the Open Workout 18.1