Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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
Single Kettlebell Clean Complex (16/12 kg) – 2 sets x 3 + 3 complex – 1′ rest bet
Kettlebell Plank Single Rows (16/12 kg) – 2 sets x 6 – 1′ rest bet
Goblet Sumo Squat (20/16 kg) – 2 sets x 8 – 1′ rest bet
Work Capacity (WC)
[workout_short title=’OPE_182′ result_type=’time’]
CrossFit Games Open 18.2
[/workout_short]
Insert ONLY your OPEN 18.2 score.
Power & Power Endurance (PE)
PE0: Plyometric Work
Side to Side ankle hops
2x 20, rest 1′ b/s
Single leg deadlift hops
3 x 12+12, 1′ rest b/s
Forward hops
10mt x6 rest 30″ b/s
PE1: Snatch Drop catch & go from Rack – hold 3″ ATTG
(2) @ [percent value=”20″ of=”snatch” in=”kg”] [/percent], rest 90″
(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=”32″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”35″ of=”snatch” in=”kg”] [/percent], rest 2′
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=”50″ of=”snatch” in=”kg”] [/percent], rest 90″
(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=”63″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 2′
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: Power Snatch
(1+1) @ [percent value=”35″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”45″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) x 5 @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 90″ b/s
PE5: Every 30″ for 12′ – Squat Snatch + Overhead Squat – Any Style
(1+1) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 2′
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.
General Warmup (GW)
Bike
8′ start from 50/46 RPM then add 2 RPM every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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 front rack squat 1/4 theraband (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Wide stance seated good morning (30/20 kg) – 2 sets x 10 – 1′ rest bet
Power & Power Endurance (PE)
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′
2 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 2′
1 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”87″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”90″ of=”backsquat” in=”kg”] [/percent], rest 3′
1 @ [percent value=”95″ of=”backsquat” in=”kg”] [/percent], rest 3′
Just one attempt to Find new 1 RM, remember to update your BIO
Aerobic Power & Lactic Training (AP)
For Time – cap 3′
16 Chest to bar Pullups
12 Overhead Squat DB 22,5/15Kg
16 HSPU
12 Power Clean DB 2×22,5/15Kg
rest 1:1
Ex:
1st round = 2′ –> 120″ – 10% = 12″
2nd round = 2’09” –> ok 🙂
3rd round = 2′ 14″ –> 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
Wednesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
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)
Lower Body & Core Activation Routine N.2
7 Exercises:
-
Trunk rotation with leg on the box – 10 reps each side
-
Pallor press – 6/8 reps in each movement: high press, medium 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
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
Functional strength (FS)
GHD Razor Curl – 8 reps – move directly to next exercise – no rest!!
Mix rack double KTB (20/32 – 16/24 kg) – 30 m + 30 m – 1’30 rest x 3 sets
Double kettlebell cossack thruster (16/12 kg) – 5 + 5 reps – move directly to next exercise – no rest!!
Bench kettlebell rows alternate (12/8 kg) – 6 + 6 reps – 1’30 rest x 3 sets
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
Stretching & Mobility (MS)
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Bike
8′ start from 50/46 RPM then add 2 RPM every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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
Bar Rows – 10 reps – move directly next exercise
Passive ring hold – 20″ – move directly next exercise
Strict matador dips – 8 reps – 2′ rest x 2 sets
One leg box jump stiff leg – 2 sets x 5 + 5 – 1’30 rest bet
Work Capacity (WC)
[workout_short title=’OPE_183′ result_type=’time’]
WC1: CrossFit Games Open Workout 18.3
[/workout_short]
Insert ONLY your 18.3 score.
Power & Power Endurance (PE)
PE0: Plyometric Work
Side to Side ankle hops
2x 20, rest 1′ b/s
Double legs hops
3 x 12, 1′ rest b/s
Box Jump
1 jump every 30″ for 6′, add some cm each jump
PE1: Hang Power Clean
(3) @ [percent value=”37″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent]
Notes The target is to reach a powerful cycling using bouncing maintaining straight arms
PE2:Hang Squat Clean
(2) @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”63″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”66″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) set @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent]
Notes The target is to reach a powerful cycling using bouncing maintaining straight arms
PE4: Power Clean
(1+1) @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent], rest 90″
(1+1) x 5 @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 90″ b/s
PE5: Every 30″ for 12′ – Power Clean + Hang Squat Clean
(1+1) @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent]
Strength & Strength Endurance (SE)
Front Squat from rack
2 @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent] rest 2′
5 x 1 @ [percent value=”80″ of=”squatclean” 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
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Row
8′ start from 24 strokes then add Strokes every minute.
Notes. Check your BPM. Save your min, your max and if you can your average Heart Rate.
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 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)
Lower Body & Core Activation Routine N.2
7 Exercises:
-
Trunk rotation with leg on the box – 10 reps each side
-
Pallor press – 6/8 reps in each movement: high press, medium 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
Dynamic push ups – 2 sets x 6 – 1′ rest bet
Half Kneeling Barbell Press Behind the Neck (30/20 kg) – 2 sets x 6 – 1′ rest bet
Power & Power Endurance (PE)
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 – Light load
Strength & Strength Endurance (SE)
Every 3′ for 9′
7 Bench Press @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent]
Strict HSPU, [percent value=”33″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
Ring Muscle Ups, [percent value=”33″ of=”ring-muscle-ups-in-2″ in=”reps”] [/percent]
Rest with slow (more or less 2″ for each rep) PVC or Broomstick Press until new set
Aerobic Capacity (AC)
Run – Row – Bike – Ski
Mix 30′ – 45′ @ 75% 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