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This week there are three different versions of our training program. Choose your favourite:

Standard Week

Open Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

120 minutes[on_comment_numbers]

General Warmup (GW)

Row

1000mt easy @22 Strokes/min

Warmup Accessory (WA)

Squat Routine
Video

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
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

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.
Video
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
Video
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.
Video
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
Video
Scapula Stabilization – Part 2
Reps scheme:
  • 8 good reps and 15 second hold with no eyes.
Video
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.
Video
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

Half Kneeling Kettlebell Windmill (light weight) – 2 sets x 5 + 5 – 1′ rest bet

Video

Sumo deadlift theraband (40/30 kg) – 2 sets x 8 – 1′ rest bet

Video

Single arm bar rows – 2 sets x 6 + 6 – 1′ rest bet
Video

Power & Power Endurance (PE)

PE0: Plyometric Work
Side to Side ankle hops

2x 20, rest 1′ b/s

Video
Bench Over hops

3 x 20, 1′ rest b/s

Video
Plyo Push-ups on Paralette

3×4+4 rest 30″ b/s

Video
PE1: Snatch Drop catch & go from Rack – hold 3″ ATTG

(2) @ [percent value=”25″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”30″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”35″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 5 set @ [percent value=”45″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s

Video

Notes Start with full feet on the ground, target is pushing under yourself without move up of the bar. The second repetition should be performed immediatly when the barbell touch the shoulders without drive of the legs. Hold 3″ the bar in overhead position only during first rep.

PE2: Snatch Balance catch & go from Rack – hold 3″ ATTG

(2) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 90″
(2) x 5 set @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s

Video

Notes Start with full feet on the ground, target is pushing under yourself without move up of the bar. The second reps should be performed when the barbell touch the shoulders using leg drive to keep floating on the bar. Hold 3″ the bar in overhead position only during first rep.

PE4: Snatch – Any Style

(3) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”82″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”87″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) x 3 set @ [percent value=”90″ of=”snatch” in=”kg”] [/percent], rest 3′ b/s

rest 3′
(2) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”82″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”87″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) x 3 set @ [percent value=”90″ of=”snatch” in=”kg”] [/percent], rest 3′ b/s

Notes Reps are good only if you don’t step forward or backward, if you step, rep doesn’t count and you can try to perform it again. If you fail a reps missing the lift, you must scale 10% and restart. Max reps missed are 4.

PE5: Panda Pull Snatch Grip or Snatch Pull Under

(1+1) @ [percent value=”90″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”95″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”100″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”105″ of=”snatch” in=”kg”] [/percent]

(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]

Video

Notes You can use the straps if you want.

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

5 rounds For Time

16 DB alt. Snatch 22.5/15Kg
8 Burpees Box Jump Over

[/workout_short]

Insert ONLY your WC1 score.

[workout_short title=’MON_WC2′ result_type=’time’]

rest 3′

5 rounds For Time

16 Cal Row
8 Dummbbell Thruster 2 x 22.5/15Kg

[/workout_short]

Insert ONLY your WC2 score.

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Tuesday

100 minutes[on_comment_numbers]

General Warmup (GW)

Bike

5′ easy pace

Warmup Accessory (WA)

Squat Routine
Video

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
Video

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
Video

Activation (AT)

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video
Glutes & Hamstrings Activation – Part 3
Notes. Focus on quality and stability

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.

Video
Glutes & Hamstrings Activation – Part 4
Notes. Focus on quality and stability

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.

Video
Glutes & Hamstrings Activation – Part 5
Notes. Focus on quality and stability

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.

Video

Bottom up kettlebell windmills (12/8 kg) – 2 sets x 5 + 5 – 1′ rest bet

Video

Kang squat (30/20 kg) – 2 sets x 6 – 1′ rest bet

Video

Double Kettlebell Hang Clean Single (16/12 kg) – 2 sets x 5 – 1′ rest bet
Video

Power & Power Endurance (PE)

For Time

50 Clean & Jerk @ [percent value=”37″ of=”cleanjerk” in=”kg”] [/percent]

Notes You MUST split as a 15 touch &go and 5 singles followed by 10 touch &go and 5 singles x 2.
Minimum weight load: 40/25Kg

Strength & Strength Endurance (SE)

SE1: Back Squat

Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
3 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent], rest 2′
3 @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent], rest 2′
3×3 @ [percent value=”82″ of=”backsquat” in=”kg”] [/percent], rest 3′ b/s
2 @ [percent value=”87″ of=”backsquat” in=”kg”] [/percent]

Tempo Training 3.3.X.X Back Squat

rest 3′
6×1 @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s

SE2: Every 3 minute for 12′

2 Rounds of
5 Bar Muscle Ups
HSPU, [percent value=”60″ of=”strict-handstand-push-ups” in=”reps”] [/percent] rest with slow (more or less 2″ for each rep) PVC or Broomstick 2,5Kg Press until new set

Aerobic Power & Lactic Training (AP)

9.7.5 For Time – cap 3′

Overhead Squat 61/43Kg
Front Burpees Box Jump Over Open Standard!
rest 1:1

Notes Push at your 100% in first round. Save the time and after rest 1/1 restart. Continue until your time will be not over 10% respect of first round
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:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Wednesday

110 minutes[on_comment_numbers]

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Swim Session (AC)

Basic schedule

Warmup
4 x 25 m – backstroke – 30″ rest bet
2′ rest
2 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 every 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
3 x 100 m – moderate pace – 1′ rest bet
2’30 rest
1 x 200 m – Push Hard!! – set score in your BIO
2′ rest
2 x 100 m – fast – breath twice during 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
2 x 25 m – kick – no swim board – 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 – 1’30 rest bet
3′ rest
1 x 200 m – Push hard!! – set score in your BIO
2’30 rest
4 x 25 m + 25 m – underwater swimming / backstroke only kick – using fins – 30″ rest bet
2′ rest
3 x 100 m – backstroke – using fins – moderate pace – > 15 m underwater swim after each turn – 1′ rest bet
2′ rest
Cool down
150 m – swim board – using fins – 1 front crawl / 1 backstroke

Functional Strength (FS)

Dynamic load axle bar over head 3 position hold – light weight – 3 sets x 5 – 2′ rest bet

Video

Banded bent over row – light weight – 3 sets x 8 – 2′ rest bet

Video

Double kettlebell cossack thruster (16/12 kg) – 3 sets x 5 + 5 – 2′ rest bet

Video

[on_comment_numbers]

Thursday

90 minutes[on_comment_numbers]

General Warmup (GW)

Row

1000mt easy @22 Strokes/min

Warmup Accessory (WA)

Squat Routine
Video

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
Video

Notes. 

6 Exercises:

  • Quadruped T-Spine rotation – 10 reps
  • Seated Quadruped T-Spine rotation – 10 reps
  • Scorpion 90° – 10 reps each side
  • Shoulder flexion – 5 reps x 3 sets each side
  • Shoulders Dislocates with band  10 reps (slowly)
  • Shoulder extension with barbell – 10 Reps
Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video
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.
Video
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

Single leg Power Back extension – 2 sets x 5 + 5 – 1′ rest bet

Video

Double DB muscle clean (15/12 kg) – 2 sets x 6 – 1′ rest bet

Video

Double KTB front rack lateral duck walk (12/8 kg) – 2 sets x 4 + 4 steps – 1′ rest bet
Video

Power & Power Endurance (PE)

PE0: Plyometric Work
Side to Side ankle hops

2x 20, rest 1′ b/s

Video
Alternate Leg Bounding

3 x 12, 1′ rest b/s

Video
Single leg forward hops

6+6 hops each leg

Video
PE1: Hang Power Clean

(3) @ [percent value=”37″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”47″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) x 3 set @ [percent value=”67″ 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=”67″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) x 3 set @ [percent value=”75″ 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

(3) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”67″ of=”squatclean” in=”kg”] [/percent], rest 90″
(3) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”82″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1) x 3 set @ [percent value=”90″ of=”squatclean” in=”kg”] [/percent], rest 3′ b/s

rest 3′
(2) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent], rest 2′
(2) @ [percent value=”82″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”87″ of=”squatclean” in=”kg”] [/percent], rest 2′
(1) x 3 set @ [percent value=”90″ 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 Front Squat from rack

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′
5 x 1 @ [percent value=”92″ of=”squatclean” in=”kg”] [/percent] rest 2′ b/s

Notes Start from rack and stop 1″ in bottom position.

Power & Power Endurance (PE)

Kipping or Butterfly Chest to Bar Pullups

[percent value=”120″ of=”maxpull-ups” in=”reps”] [/percent]

rest 20″

[percent value=”60″ of=”maxpull-ups” in=”reps”] [/percent]

rest 20″

[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]

rest 3′ x 2 – 3

Notes Keep safe your hands – Take care!.

Aerobic Capacity (AC)

Run – Row – Bike – Ski

Mix 30′ – 45′ @ 75% of MHR

Functional Strength (FS)

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Friday

100 minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine
Video

Notes. Follow routine step by step.

General Warmup (GW)

Bike

3Km easy pace

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

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.
Video
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
Video
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.
Video
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
Video
Scapula Stabilization – Part 2
Reps scheme:
  • 8 good reps and 15 second hold with no eyes.
Video
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.
Video
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

Double KTB cross body RDL Alt. (16/12 kg) – 2 sets x 6 + 6 – 1′ rest bet

Video

Double Dumbbell Cuban Press (15/12 kg) – 2 sets x 5 – 1′ rest bet

Video

Ring L-sit fluttered – 2 sets x 15″ -1′ rest bet

Video

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″

Notes As soon as the bar touch the legs, without any re-driving, perform the second/third tall snatch. Try to being fast to pull under the bar. Stop 1″ ATTG.
PE1: For Time

50 Snatch @ [percent value=”37″ of=”Snatch” in=”kg”] [/percent]

Notes You MUST split as a 15 touch &go and 5 singles followed by 10 touch &go and 5 singles x 2
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. @ heavy load

Work Capacity (WC)

[workout_short title=’OPE_181′ result_type=’time’]

WC1: CrossFit Games Open Workout 18.1

[/workout_short]

Insert ONLY your 18.1 score.

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Saturday

70 minutes[on_comment_numbers]

General Warmup (GW)

10′ Mix some monostructural elements

Row,Bike,Ski,Run…

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video

Activation (AT)

Upper Body Activation Routine
  1. Extra rotation with mini band 10 to 15 reps
  2. Band pull part – 10 reps
  3. Band pull apart Y – 10 reps
  4. Band pull part 90° – 10 reps
  5. Band pull apart Y 90° – 10 reps
  6. Band press – 10 to 20 reps and 10 lateral step each side
Video
Glutes & Hamstrings Activation – Part 3
Notes. Focus on quality and stability

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.

Video
Glutes & Hamstrings Activation – Part 4
Notes. Focus on quality and stability

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.

Video
Glutes & Hamstrings Activation – Part 5
Notes. Focus on quality and stability

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.

Video

Single kettlebell american swing turn 180 (16/12 kg) – 2 sets x 6 left + 6 right side – 1′ rest bet

Video

Double dumbbell pendlay row upside (12/8 kg) – 2 sets x 6 – 1′ rest

Video

Double Dumbbell Curl & Press (15/12 kg) – 2 sets x 6 – 1′ rest bet
Video

Power & Power Endurance (PE)

PE1: Tall Jerk – any style

5×5 easy load by feel, rest 90″ b/s

PE2: Heavy Front Rack Drive up from blocks

EMOM 8′
(1) @ [percent value=”107″ of=”cleanjerk” in=”kg”] [/percent]

PE3: Jerk from blocks – Any Style

(1+1) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”95″ of=”cleanjerk” in=”kg”] [/percent]

rest 3′
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”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)

Pin Wide Stance Back Squat

Every 2′ for 16′ perform
3 @ [percent value=”105″ of=”backsquat” in=”kg”] [/percent]

Video

Hip Thrust

5×5 @ 80Kg rest 90″ b/s

Aerobic Power & Lactic Training (AP)

Functional Strength (FS)

Team of 2:
Accumulate 100 Ring mountain climb – split as you want

Video

Accumulate 100 Landmine Twist (35/25 kg) – split as you want

Video

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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