Monday
General Warmup (GW)
Ski Erg or Row
1000mt easy, only nasal breathing
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)
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 Kettlebell Hang Snatch Single (16/12 kg) – 2 sets x 8 – 1′ rest bet
Mixed rack OH + FR carry (24/20 kg) – 2 sets x 20 m – 1′ rest bet
Power & Power Endurance (PE)
Snatch (Any Style)
(1+1+1+1+1) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1+1) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 90″
(1) @ [percent value=”82″ of=”snatch” in=”kg”] [/percent], rest 90″
rest 3′
(1+1+1+1) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1+1) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 90″
(1) @ [percent value=”85″ of=”snatch” in=”kg”] [/percent], rest 90″
Notes. Each rep count only if you don’t step forward after catch
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
6 – 10 x 10 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
Barbell Hip Thrust
5×10 (70/50) rest 1’30” b/s
Aerobic Capacity (AC)
Row – For Time:
10.000mt
Notes. Remember to update your bio
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)
Bike
2Miles, Only nasal breathing, 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
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
Ring rows alternate & lateral pull – 2 sets x 8 + 8 – 1′ rest bet
Tall kneeling double DB triceps curl (12/8 kg) – 2 sets x 8 – 1′ rest bet
Strength & Strength Endurance (SE)
Strict Pullups
[percent value=”70″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”60″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45
[percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”60″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]
Strict Ring Dips
[percent value=”70″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”60″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
rest 45″
[percent value=”30″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”strict-ring-dips” in=”reps”] [/percent]
Work Capacity (WC)
[workout_short title=’THU_WC1′ result_type=’time’]
WC1: For Time
20 Push Press 50/35Kg
12 Ring Muscle Ups
20 Sumo Deadlift High Pull 50/35
12 Ring Muscle Ups
20 Kettlebell Snatch 32/24Kg only right arm
6 Bar Muscle Ups
20 Kettlebell Snatch 32/24Kg only left arm
6 Bar Muscle Ups
20 Kettlebell C&J 32/24Kg only right arm
6 Bar Muscle Ups
20 Kettlebell C&J 32/24Kg only left arm
6 Bar Muscle Ups
Notes. Keep your hands safe. Be smart to split the reps.
[/workout_short]
Insert ONLY your WC1 score.
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)
EMOM 8′
150/120mt Row only nasal Breathing during Rowing
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Double KTB bench press alternate (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Close Grip Strict Chin Up – 2 sets x 5 – 1′ rest bet
Strength & Strength Endurance (SE)
Bench Press
Ramping by triple until @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent],
rest 3′
then
6 – 10 x 10 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent], rest 2′ b/s
Double DB Bent Row (30/20 kg)
5×6 Tempo Training 2.0.X.1 rest 1′ b/s
Legless Rope Climb (4,5mt)
Every 3′ for 12′
[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] in 22/16″ each.
8 Rounds For Time
1 Legless Rope Climb
60 mt shuttle run
Functional Strength (FS)
Bulgarian Split Squat BB BR (50/20 kg) – Tempo Training 2.1.X.1 – 8 + 8 – Move directly to next exercise “no rest”
Split RDL Double DB (25/20 kg) – Tempo Training 2.1.X.1 – 8 + 8 – Move directly to next exercise “no rest”
Front Squat 2 DB 1 e 1/4 (24/16 kg) – Tempo Training 2.1.X.1 – 8 – 2′ rest x 3 sets
Notes:
The stop is 1 second in the power position, after the stop go in the hole and push hard away
Work Capacity (WC)
[workout_short title=’WED_WC1′ result_type=’reps’]
WC1: Every 1:30″ death by (cap time 18′):
12 Deadlift 50/35Kg
9 Hang Power Clean 50/35Kg
6 Shoulder to Overhead 50/35Kg
Notes. If you are not able to Hang power Cleaning with bouncing take 15′ to work on it. Follow the video below the score insert:
[/workout_short]
Insert ONLY your WC1 score. Score is total reps
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)
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
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
Swim Session (AC)
Basic schedule
Warmup
6 x 25 m Backstroke – rest 30″
Rest 2′
2 x 25 Front Crawl – rest 45″
Rest 1’45”
2 x 25 m – Only Kick Front Crawl – rest 20″ (No swimboard)
Rest 2’30”
2 x 50 m – Front Crawl – rest 30″
Rest 2′
Technique
4 x (25+25 m) Front Crawl one arm – rest 30″
Rest 1’30”
2 x 25 Pull Buoy Breaststroke only arm – rest 50″
Rest 1’30”
4 x 25 m – Pull Buoy Backstroke – rest 40″
Rest 1’30”
2 x 25 m – Only Kick Front Crawl – rest 20″ (No swimboard)- rest 1′
Rest 2′
Speed Step – Front Crawl
25 m Push hard – rest 1′
75 m Cool down – rest 40″
50 m Moderate pace – rest 50″
25 m Cool down – rest 30″
50 m Push hard – rest 50″
100 m Cool down
Rest 2′ and repeat.
Rest 2′
6 x 25 m Apnea using fins – rest 1′
Rest 2′
Cool down
3 x 100 m Only kick crawl/backstroke – rest 1’10”
Advanced schedule
Warmup
2 x 100 m Backstroke – rest 40″
Rest 1′
2 x 50 Front Crawl easy pace – rest 30″
Rest 1′
2 x 25 m – Only Kick Front Crawl – rest 20″ (No swimboard)
Rest 1′
2 x 50 m – Front Crawl – rest 30″
Rest 1′
Technique
4 x 25 m Backstroke “Bet-legs-board II” – rest 30″
Rest 1′
3 x (25+25 m) Front Crawl one arm – rest 30″
Rest 1′
2 x 25 Pull Buoy Breaststroke only arm – rest 50″
Rest 1′
2 x 25 m – Only Kick Front Crawl – rest 20″ (No swimboard)- rest 1′
Rest 2′
Speed Step – Front Crawl
75 m Push hard – rest 45″
75 m Cool down – rest 35″
75 m Push hard – rest 40″
75 m Cool down – rest 30″
75 m Push hard – rest 35″
75 m Cool down
Rest 2′
10 x (25+25 m) First one Underwater using fins (moderate pace: < 20″)
Second one Backstroke – rest 1’20”
Rest 2′
Cool down
150 m Swimboard using fins – 1 pool front crawl / 1 backstroke
Friday
General Warmup (GW)
Not For Time
800mt Row
1.5Km Bike
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)
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 Kettlebell Hang Clean Single (16/12 kg) – 2 sets x 10 – 1′ rest bet
Power Position Single Kettlebell Press (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Power & Power Endurance (PE)
Clean & Jerk (Any Style)
(1+1+1+1+1) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(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+1+1+1) @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”82″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
rest 3′
(1+1+1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+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) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
Notes. Each rep count only if you don’t step forward after catch
Strength & Strength Endurance (SE)
Deadlfit
Ramping by triple until @ [percent value=”50″ of=”deadlift” in=”kg”] [/percent], rest 3′
then
6 – 10 x 10 @ [percent value=”60″ of=”deadlift” in=”kg”] [/percent], rest 2′ b/s
Front foot elevated double KTB carry split squat (24/16 kg)
5x 8+8 Tempo Training 2.0.X.1 rest 1′ b/s
Aerobic Capacity (AC)
Bike:
If you didn’t get your RPM parameter, try this:
Start from 52/46 rpm and add 1RPM each minute.
Notes. Remember to update your BIO with you max RPM reached until fail
Otherwise
Max Effort @ [percent value=”100″ of=”rpm-marker” in=”rpm”] [/percent]
Save the time then bike back spin @48/42 rpm for 2:1 work time (half time work)
Maintain [percent value=”96″ of=”rpm-marker” in=”rpm”] [/percent] for the same time reached @ [percent value=”100″ of=”rpm-marker” in=”rpm”] [/percent]
Back spin @48/42 rpm for 2:1 work time (half time work)
Maintain [percent value=”94″ of=”rpm-marker” in=”rpm”] [/percent] for the same time reached @ [percent value=”100″ of=”rpm-marker” in=”rpm”] [/percent]
Back spin @48/42 rpm for 2:1 work time (half time work)
Maintain [percent value=”92″ of=”rpm-marker” in=”rpm”] [/percent] for the same time reached @ [percent value=”100″ of=”rpm-marker” in=”rpm”] [/percent]
Start @ 52/46 rpm and add 1rpm each minute until reaching [percent value=”95″ of=”rpm-marker” in=”rpm”] [/percent]
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)
3.2.1. The Original
3′ Run
3′ Row
3′ Bike
2′ Run
2′ Row
2′ Bike
1′ Run
1′ Row
1′ Bike
Notes. Easy pace, increment each set
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
Double KTB weighted hollow rock (8/4 kg) – 2 sets x 10 – 1′ rest bet
Wall face HSPU – 2 sets x 4 – 1′ rest bet
Strength & Strength Endurance (SE)
Strict HSPU
[percent value=”70″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”60″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
rest 45″
[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 45″
[percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
Work Capacity (WC)
[workout_short title=’SAT_WC1′ result_type=’time’]
Team of 2 – For Time
50 Front Squat 85/55Kg
50mt Hand Stand Walk (or Accumulate 2′ HS Hold on Wall – only feet can touch the Wall, face on Wall)
100mt OH Lunges 60/40Kg
100 GHD SitUps
50 Thruster 45/30
50 Chest to Bar
[/workout_short]
Post the score as your partner!!!
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