Monday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Row
1000mt easy < 18 strokes
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 sumo deadlift theraband (24/16 kg) – 2 sets x 8 + 8 – 1′ rest bet
Supinated grip bar rows – 2 sets x 8 – 1′ rest bet
Power & Power Endurance (PE)
PE0: Plyometric Work
Lateral Hops
3x 16, rest 30″ b/s
Band Assisted Burpees
3 x 12, 30″ rest b/s
Plyo Deficit Pushups
3 x 8, rest 30″ b/s
PE1: Tall Snatch Drop from Ground
(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 3 set @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s
PE2: Tall Snatch
(2) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”42″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”45″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”47″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s
PE3: Muscle Snatch
(2) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s
PE4: Snatch – Any Style
(3) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [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], rest 2′
(1) x 3 set @ [percent value=”87″ of=”snatch” in=”kg”] [/percent], rest 3′ b/s
(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], rest 2′
(1) x 3 set @ [percent value=”87″ 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=”87″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”92″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”97″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”102″ of=”snatch” in=”kg”] [/percent]
(1+1) @ [percent value=”92″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”97″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”102″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”107″ of=”snatch” in=”kg”] [/percent]
Notes You can use the straps if you want.
Total lift : 46
Total lift: 91
Work Capacity (WC)
[workout_short title=’MON_WC1′ result_type=’reps’]
AMRAP 9′
12mt Dumbbell Lunges 2×22,5/15Kg
12 Toes To Bar
12 Cal Row
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’MON_WC2′ result_type=’reps’]
rest 3′
WC2: AMRAP 9′
12mt Overhead Dumbbell Lunges 1×22,5/15Kg
6 Ring Muscle ups
12 Cal Bike
[/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
General Warmup (GW)
Bike
1′ @ 52/48 rpm
1′ @ 52/48 rpm backspin
1′ @ 54/50 rpm
1′ @ 54/50 rpm backspin
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)
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
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.
Double kettlebell front rack 90 squat hold theraband (16/12 kg) – 2 sets x 30″ hold – 1′ rest bet
Kettlebell burpees clean & jerk step up (16/12 kg) – 2 sets x 8 – 1′ rest bet
Power & Power Endurance (PE)
For Time
40 Clean & Jerk @ [percent value=”45″ of=”CleanJerk” in=”kg”] [/percent]
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=”62″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”67″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent], rest 2′
3×3 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 3′ b/s
2 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent]
Tempo Training 3.3.X.X Back Squat
rest 3′
6×1 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
SE2: Every 3 minute for 15′
8 Bench Press [percent value=”50″ of=”bench-press” in=”Kg”] [/percent] [percent value=”100″ of=”strict-handstand-push-ups” in=””] [/percent] HSPU
Rest with slow (more or less 2″ for each rep) PVC or Broomstick +2,5Kg Press until new set
Aerobic Power & Lactic Training (AP)
For Time
3 Rounds:
8 GTOH 35/25
3 Bar Muscle Ups
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 + 25 m – front crawl one arm – switch each pool – 30″ rest bet
1’30 rest
2 x 25 m – breaststroke – 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 – modearte pace – > 5 m underwater after each turn – 2′ rest bet
2′ rest
1 x 100 m – Push Hard!! – sign the score in BIO
2′ rest
3 x 100 m – fast pace – breath twice only the first 25 m – 1’30 rest bet
2′ rest
Cool down
3 x 100 m – swim board – kick – crawl / backstroke – switch every 50 m – using fins – 1’10 rest bet
Advanced schedule
Warmup
4 x 100 m – backstroke – 40″ rest bet
1′ rest
2 x 50 m – front crawl – easy pace – 30″ rest bet
2′ rest
Technique
4 x 25 m – backstroke “bet-legs board I” – Head IN – 30″ rest bet
2′ rest
2 x 25 m – kick – no skimboard – 1′ rest bet
2′ rest
4 x 25 m + 25 m – front crawl – one arm switch every pool – 30″ rest bet
2′ rest
Speed Step
4 x 100 m – moderate pace – > 8 m underwater after each turn – 1′ rest bet
3′ rest
1 x 100 m – Push Hard!! – sign the score in BIO
2′ rest
4 x 100 m – fast pace – breath twice only the first 25 m – 1’30 rest bet
2′ rest
3 x 100 m – backstroke – using fins – > 10 m underwater after each turn – 1′ rest bet
2′ rest
Cool down
150 m – swim board – using fins – 1 front crawl / 1 backstroke
Bet-legs board I
Functional Strength (FS)
Double kettlebell front rack cossack lunges & sots press (16/12 kg) – 10 reps – move directly to next exercise – NO REST
Double KTB front rack Lateral step down & up (16/12 kg) – 10 reps – move directly to next exercise – NO REST
Double KTB front rack hold bottom pos. (16/12 kg) – 30″ – 2′ rest x 3 sets
Declined Batwing Kettlebell (16/12 kg) – Tempo Training 2.0.1.1 – 3 sets x 8 – 1’30 rest bet
Thursday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
Row
1000mt easy < 18 strokes
Mobility (MO)
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
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.
Cross body DB muscle clean (20/15 kg) – 2 sets x 6 + 6 – 1′ rest bet
Single Kettlebell Thruster (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Power & Power Endurance (PE)
PE0: Plyometric Work
Bench Over Hops
3x 16, rest 1′ b/s
Kneeling Squat Jump
3 x 8, 45″ rest b/s
Kneeling one legged Squat Jump
3 x 8 alternated, 45″ rest b/s
PE1: Tall Clean
(2) @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”42″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”47″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 2′ b/s
PE2: Muscle Clean
(2) @ [percent value=”50″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent], rest 90″
(2) x 3 set @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent], rest 2′ b/s
PE3: Clean – Any Style
(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) @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [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], rest 2′
(1) x 3 set @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent], rest 3′ b/s
(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], rest 2′
(1) x 3 set @ [percent value=”87″ 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)
Dead-stop Front Squat from safe bar in bottom position
2 @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent] rest 2′
2 @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent] rest 2′
3 x 1 @ [percent value=”83″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s
3 x 1 @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s
Notes Start from safe Bar in bottom position above the parallel.
Power & Power Endurance (PE)
PE5: Kipping or Butterfly Chest to Bar Pullups
[percent value=”110″ of=”maxpull-ups” in=”reps”] [/percent]
rest 20″
[percent value=”65″ of=”maxpull-ups” in=”reps”] [/percent]
rest 20″
[percent value=”35″ of=”maxpull-ups” in=”reps”] [/percent]
rest 3′ x 2 – 3
Notes Keep safe your hands – Take care!.
Work Capacity (WC)
[workout_short title=’OPE_153′ result_type=’reps’]
WC1: CrossFit Games Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 Ring muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
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 15.3 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
General Warmup (GW)
Bike
1′ @ 52/48 rpm
1′ @ 52/48 rpm backspin
1′ @ 54/50 rpm
1′ @ 54/50 rpm backspin
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.
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
Front foot elevated kettlebell muscle snatch (16/12 kg) – 2 sets x 8 + 8 – 1′ rest bet
Strict matador dips – 2 sets x 8 – 1′ rest bet
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″
PE1: For Time
40 Snatch @ [percent value=”43″ of=”Snatch” in=”kg”] [/percent]
PE2: Clean Pull
Every 2′ x 10′
2 @ [percent value=”105″ 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/heavy load
Functional Strength (FS)
Dynamic load axle bar press – 3 sets x 5 – 1′ rest bet
Ring hold single dumbbell rows (20/15 kg) – 3 sets x 5 + 5 – 1′ rest bet
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
Saturday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
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
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.
General Warmup (GW)
Skill Volume Accumulation
50 Air Squat
40 Pushups
30 Ring Rows
Notes. You can split as you want
Activation (AT)
Half kneeling single dumbbell banded press (15/12 kg) – 2 sets x 6 + 6 – 1′ rest bet
Single Dumbbell Press Complex 3” hold Power pos (20/15 kg) – 2 sets x 2 + 2 complex – 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=”108″ of=”cleanjerk” in=”kg”] [/percent]
PE3: Jerk from blocks – Any Style
(3) @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(3) @ [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′
(1) @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”92″ of=”cleanjerk” in=”kg”] [/percent] , rest 2′
(1) @ [percent value=”95″ 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], rest 2′
(1) @ [percent value=”92″ of=”cleanjerk” in=”kg”] [/percent] , rest 2′
(1) @ [percent value=”95″ 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)
Good Morning
Every 2′ for 16′ perform
3 reps, load by feel
Target is to reach max flexion of your Back Chain
Hip Thrust
7×3 @ 80Kg rest 90″ b/s
Functional Strength (FS)
Team of 2:
Accumulate 100 Turkish sit ups (12/8 kg)
while one partner perform – Wall face HS legs tap (scaled version Hand stand hold)
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