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.
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 swing snatch homolateral reverse lunges (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Single dumbbell cross body jefferson curl & muscle snatch (15/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
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=”35″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 5 set @ [percent value=”40″ 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=”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=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 5 set @ [percent value=”70″ 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.
PE3: Snatch – Any Style
(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=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”85″ of=”snatch” in=”kg”] [/percent]
(2) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”85″ of=”snatch” 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.
PE4: Panda Pull Snatch Grip or Snatch Pull Under
(1+1) @ [percent value=”85″ of=”snatch” in=”kg”] [/percent], rest 2′
(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]
(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.
Total lift : 42
Total lift: 76
Work Capacity (WC)
[workout_short title=’MON_WC1′ result_type=’time’]
WC1: 21-15-9 For Time
HSPU
Deadlift 100/70Kg
GHD Situps
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’MON_WC2′ result_type=’time’]
rest 3′
WC2: 12-9-6 For Time
Strict HSPU
Deadlift 140/70Kg
GHD Situps with 9/6Kg MedBall
[/workout_short]
Insert ONLY your WC2 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
Tuesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. 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
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.
Full ROM Back Extension – 2 sets x 8 – 1′ rest bet
Single leg goblet wall sit hold (16/12 kg) – 2 sets x 30″ each leg – 1′ rest bet
Power & Power Endurance (PE)
For Time
30 Clean & Jerk @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent]
[workout_short title=’TUE_PE1′ result_type=’time’] [/workout_short]
Insert ONLY your PE1 score.
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=”60″ of=”backsquat” in=”kg”] [/percent], rest 2′
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′
3×3 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent], rest 3′ b/s
2 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent]
Tempo Training 3.3.X.X Back Squat
rest 3′
6×1 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
SE2: Every 3 minute for 9′
150mt Row > 36 Strokes / min , push hard
[percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] Legless Rope Climb
rest with slow (more or less 3″ for each rep) PVC or Broomstick high pull until new set
no rest then
SE3: Every 3 minute for 9′
18/12 Cal AB – push hard @ 90% of max effort
15 Double Dumbbell Push Press 2×30/20Kg
rest with slow (more or less 3″ for each rep) PVC or Broomstick shoulder press until new set
Aerobic Power & Lactic Training (AP)
For Time
22 Wall Ball 9/6Kg
12 Front Burpees
22 SDHP 35/25Kg
rest 1:1
Ex:
1st round = 2′ –> 120″ – 10% = 12″
2nd round = 2’09” –> ok 🙂
3rd round = 2′ 14″ –> stop yourself 🙁
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
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
4 x 25 m – backstroke – 30″ rest bet
2′ rest
4 x 25 m – front crawl – 45″ rest bet
1’45 rest
4 x 25 m – kick -no swim board – 20″ rest bet
2’30 rest
3 x 50 m – front crawl – 30″ rest bet
2′ rest
Technique
4 x 25 m – kick – no swim board – 1′ rest bet
1’30 rest
4 x 25 m + 25 m – front crawl one arm – switch each pool – 30″ rest bet
1’30 rest
2 x 25 m – backstroke only arms – pull buoy – 50″ rest bet
1’30 rest
2 x 25 m – kick – no swim board – 1′ rest bet
2′ rest
Speed Step – Front Crawl
4 x 100 m – moderate pace – > 5 m swim underwater after the turn – 1′ rest bet
2′ rest
3 x 100 m – fast pace – breath twice during the first 25 m of each set – 1’30 rest bet
2′ rest
Cool down
3 x 100 m – kick – swim board – crawl / backstroke switch every 50 m – using fins – 1’10 rest bet
Advanced schedule
Warmup
3 x 100 m – backstroke – 40″ rest bet
1′ rest
3 x 50 m – easy pace – 30″ rest bet
1′ rest
4 x 25 m – kick – no swim board – 20″ rest bet
1′ rest
2 x 50 m – front crawl – 30″ rest bet
2′ rest
Technique
4 x 25 m – backstroke “bet-legs board I” – face off the water – 30″ rest bet
2′ rest
4 x 25 m – backstroke “bet-legs board II” – head in the water – 30″ rest bet
2′ rest
2 x 25 m – kick – no swim board – 1′ rest bet
2′ rest
Speed Step
4 x 100 m – moderate pace – > 8 m swim underwater after turn – 1′ rest bet
3′ rest
4 x 100 m – fast pace – breath twice on the first 25 m of each set – 1’30 rest
2′ rest
3 x 100 m – using fins – backstroke moderate pace – > 10 m swim under water after each turn – 1′ rest bet
2′ rest
Cool down
150 m – swim board using fins – 25 m front crawl / 25 m backstroke
Bet-legs board I
Bet-legs board II
Functional Strength (FS)
Cossack lunges – 3 sets x 5 + 5 – when you finish the first set move directly to next exercise
Deficit goblet cossack squat (16/12 kg) – 3 sets x 5 + 5 – 2′ rest – restart from the first exercise
Front foot elevated split stance squat mix rack kettlebell OH (16/12 kg) – 3 sets x 5 – 1’30 rest bet
Thursday
General Warmup (GW)
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
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.
Front foot elevated kettlebell muscle clean & press (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Barbell front rack cossack squat – 2 sets x 8 – 1′ rest bet
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=”35″ 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], rest 90″
(3) x 3 set @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent], rest 2′ b/s
Notes The target is to reach a powerful cycling using bouncing maintaining straight arms
PE2:Hang Squat Clean
(2) @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) x 3 set @ [percent value=”73″ of=”squatclean” in=”kg”] [/percent], rest 2′ b/s
Notes The target is to reach a powerful cycling using bouncing maintaining straight arms
PE3: Clean – Any Style
(2) @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”85″ of=”squatclean” in=”kg”] [/percent]
(2) @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”75″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”85″ of=”squatclean” 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.
total lift : 40
total lift: 58
Kipping or Butterfly Chest to Bar Pullups
[percent value=”100″ of=”maxpull-ups” in=”reps”] [/percent]
rest 20″
[percent value=”70″ of=”maxpull-ups” in=”reps”] [/percent]
rest 20″
[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]
rest 3′ x 2 – 3
Notes Keep safe your hands – Take care!.
Strength & Strength Endurance (SE)
Dead Front Squat from rack
2 @ [percent value=”85″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent] rest 2′
5 x 2 @ [percent value=”90″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s
Notes Stop 1″ during the first rep in ATTG position. remember that f not specified is set x reps. Read the Rules on the menù in the top of the page.
Work Capacity (WC)
[workout_short title=’OPE_175′ result_type=’time’]
WC1: CrossFit Games Open Workout 17.5
Notes Medium and constant pace. Don’t be scared to try an Open Workout. Think about there are no differences between wod that you still doing every weeks and an Open workout. WOD is WOD.
[/workout_short]
Insert ONLY your 17.5 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
Friday
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
Mix rack kettlebell OH step up (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Double Kettlebell Swing (16/12 kg) – 2 sets x 8 – 1′ rest bet
Power & Power Endurance (PE)
PE1: Tall Snatch – catch & go
3 reps @ [percent value=”25″ of=”Snatch” in=”kg”] [/percent], rest 90″
3 reps @ [percent value=”30″ of=”Snatch” in=”kg”] [/percent], rest 90″
3 x 4 sets @ [percent value=”35″ of=”Snatch” in=”kg”] [/percent], rest 90″
PE2: For Time
30 Snatch @ [percent value=”50″ of=”Snatch” in=”kg”] [/percent]
[workout_short title=’FRI_PE2′ result_type=’time’] [/workout_short]
Insert ONLY your PE2 score.
PE2: Clean Pull
Every 2′ x 10′
2 @ [percent value=”100″ of=”squatclean” 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. @ moderate load by Feel
Functional Strength (FS)
Dynamic load axle bar press behind the neck close grip (16/12 kg) – 3 sets x 5 – 1′ rest bet
Single arm ring rows – 3 sets x 5 + 5 – 1′ rest bet
Aerobic Capacity (AC)
Mix some Run – Row – Bike – Ski
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
Saturday
Warmup Accessory (WA)
Bodyweight Routine
Notes. 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
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.
Double kettlebell pendlay row (16/12 kg) – 2 sets x 10 – 1′ rest bet
Double kettlebell floor press (16/12 kg) – 2 sets x 10 – 1′ rest bet
Power & Power Endurance (PE)
PE1: Tall Jerk – any style
5×5 easy load by feel, rest 90″ b/s
PE2: Jerk Drive from blocks
EMOM 8′
(1) @ [percent value=”105″ of=”cleanjerk” in=”kg”] [/percent]
PE3: Jerk from blocks – Any Style
(2) @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent]
(2) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] , rest 2′
(2) @ [percent value=”90″ 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 16′ perform
3 @ [percent value=”100″ of=”backsquat” in=”kg”] [/percent]
Hip Thrust
5×5 @ 70Kg rest 90″ b/s
Functional Strength (FS)
Team of 2:
Double KTB front rack carry (32/24 kg) – accumulate 100 m – split as you want
Dumbbell weighted hollow rock (15/12 kg) – accumulate 100 reps – 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