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Monday

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General Warmup (GW)

Squat Routine
Video

Notes. 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

Activation (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 6 + 6 Single Kettlebell Swing Snatch Contralateral Reverse Lunges (16/12 kg)
2) 8 Double Kettlebell Snatch Bottom up (12/8 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 30″ Wall Face Hand Stand Legs Tap

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Single Kettlebell Swing Snatch Contralateral Reverse Lunges
Video
Double Kettlebell Snatch Bottom up
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Wall Face Hand Stand Legs Tap
Video

[/um_show_content]

Power & Power Endurance (PE)

Power Snatch + Squat Snatch

(1+1 power)+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1) x 4 set @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Snatch Pull Takedown

2 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’97’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’102′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’107′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed
Snatch Deadlift Takedown

2 @ [percent value=’110′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’115′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’120′ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’125′ of=’snatch’ in=’kg’][/percent]

Notes. * straps are allowed

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Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Back Squat 1 + 1/4 pulse with Barbell

5×5 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat 1 + 1/4 pulse
Video

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Back Squat

3 @ [percent value=’52’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′
4 x 3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Every 1’30” for 12′
Box Squat

3 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Standing Barbell Calf Raises

3×6 @ [percent value=’100′ of=’backsquat’ in=’kg’][/percent] rest 2 b/s

Double Dumbbell Split Rumenian Deadlift (20/15 kg)

3 Sets of:
6 + 6 – 2″ hold bottom position
1’30 rest b/s

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Strict Chest to Bar

[percent value=’48’ of=’maxpull-ups’ in=’reps’][/percent] rest 1′

[percent value=’38’ of=’maxpull-ups’ in=’reps’][/percent] rest 45″

[percent value=’28’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″

[percent value=’18’ of=’maxpull-ups’ in=’reps’][/percent] rest 15″

[percent value=’10’ of=’maxpull-ups’ in=’reps’][/percent]

Strict Pull-ups

Refresh your strict pull-ups max effort if you think that you have improve it from last test then

[percent value=’60’ of=’maxpull-ups’ in=’reps’][/percent] rest 1′

[percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent] rest 45″

[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″

[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent] rest 15″

[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent]

rest 3′ then

[percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent] rest 1′

[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent] rest 45″

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

[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent] rest 15″

[percent value=’10’ of=’maxpull-ups’ in=’reps’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Volume Accumulation

50 Renegade Row (20/15 kg)

Renegade Row
Video

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Work Capacity (WC)

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

For Time

Karen – 150 Wall Ball Shots

[/workout_short]

Insert ONLY your WC1 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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Tuesday

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General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 20″+20″ Elbow Plank Star
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Elbow Plank Star
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
Video

Mobility (MO)

Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

Strength T.U.T. Activation

2 Rounds – Not For Time
8 Parallette Push ups – tempo 3.5.1.1
6 Banded Push Ups – tempo 3.3.1.1

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

4 kettlebells push ups – tempo 3.3.1.1

[/um_show_content]

Parallette Push ups
Video
Banded Push Ups
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Split position Push Press

(4+4) x 3 set @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Behind the Neck Push Press

4 x 3 set @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

Split Jerk + Push Jerk from rack

Ramping by double until reach [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] then
Every 30″ for 8′, 1+1 rep catch&go @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Heavy Front Rack Hold

From 20″ to 40″ @ [percent value=’140′ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

Inclined Double Kettlebell Bench Press

3×8 @ 2×20/12Kg

Bench Press

3 @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] rest 2′
4×3 @ [percent value=’82’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 1’30 for 15′
Bench Press with 5cm boards – 1″ stop on boards

1 @ [percent value=’100′ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Strict High Pull to Muscle Snatch – no cheating

6×8 by feel

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Volume Accumulation

Plank Push ups Rotational Row (15/12 kg)
50 reps

Plank Push ups Rotational Row
Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’reps’]

AMRAP 9′

2 Rope Climb
10 Deficit HSPU – Deficit is 4,5/3 inches from ABMAT!!
50 Double Unders
20″ rest[/workout_short]

Insert ONLY your WC1 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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Wednesday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Video
Tall Kneeling Face Pull with Band
Video
Elbow Plank Posterior Tilt
Video
Tall Kneeling Hip Extension with Band
Video

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation (AT)

BPM Activation

2 Rounds – Increase Pace Across Round
10 cal Row
5 + 5 Single Kettlebell Swing Clean Homolateral Reverse Lunges (16/12 kg)
8 Double Kettlebell Clean & Press Bottom up (16/12 kg)
5 burpees Strict Toes to Bar

Single Kettlebell Swing Clean Homolateral Reverse Lunges
Video
Double Kettlebell Clean & Press Bottom up
Video

Power & Power Endurance (PE)

Power Clean + Squat Clean

(1+1 power)+1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1 power)+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
(1+1) x 4 set @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Clean Pull Takedown

2 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’97’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’102′ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’107′ of=’squatclean’ in=’kg’][/percent]

Notes. * straps are allowed
Stiff Legged Ring Skin the Cat

Accumulate 15 Reps

[/um_show_content]

L-sit on the bar

Accumulate 2′

[workout_short title=’WED_PE1′ result_type=’reps’]

PE1: GHD Situps

8 sets of:
30″ Max Effort
30″ rest

[/workout_short]

Insert ONLY your PE1 score

Strength & Strength Endurance (SE)

Deadlift

1+1+1 @ [percent value=’52’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’62’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’72’ of=’Deadlift’ in=’kg’][/percent] rest 2′
4 x (1+1+1) @ [percent value=’82’ of=’Deadlift’ in=’kg’][/percent] rest 3′ b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Pin Pull
EMOM for 6′

1 @ [percent value=’102′ of=’Deadlift’ in=’kg’][/percent] Rest 3′ b/s

Functional Strength Accumulation

50 Double Dumbbell Front Rack Cossack Squat (15/12 kg)

Double Dumbbell Front Rack Cossack Squat
Video
Tempo Training Strict Ring Dips 5.3.5.5

6 sets of 3 reps
Rest 1’30” b/s

[/um_show_content]

Strict Ring Dips
Every 2′ for 12′

[percent value=’55’ of=’strict-ring-dips’ in=’reps’][/percent]

Aerobic Power & Lactic Training (AP)

Every 2’30” for 15′

12″ Sprint on Bike Erg or Assault Bike @ 100% of your max effort

Stretching & Mobility (MS)

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
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Thursday

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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 (SS)

Begineer

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 1 breaststroke rest b/s 20″
Rest 1’30”
Speed
25m breaststroke only arms @70 %
Rest 1’
50 m front crawl @80 %
Rest 1’
200 m breaststroke only arms @85 %
Rest 1’
100 m front crawl @90 %
Rest 1’
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced

Warmup
4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins rest b/s 45”
6 x 25 m alternate 1 stroke breaststroke 8 kicks front crawl rest b/s 45”

Rest 2’
Speed
25m front crawl @ 70%
Rest 1’
50 m backstroke @80%
Rest 1’
200 m front crawl @85%
Rest 1’
100 m breaststroke @80%
Rest 2’
4 x 50 m front crawl @80 % rest b/s 1’
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

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Friday

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General Warmup (GW)

Squat Routine
Video

Notes. 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 3
Video

Activation (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 5 + 5 Single Dumbbell Cross Body Muscle Snatch (15/12 kg)
2) 5 + 5 Single Kettlebell Sots Press theraband (12/8 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 30″ Ring L-sit hold

[/um_show_content]

Single Dumbbell Cross Body Muscle Snatch
Video
Single Kettlebell Sots Press theraband
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Ring L-sit hold
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Hang Power Snatch + Muscle Snatch + Overhead Squat

(2+2+2) x 5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

[/um_show_content]

Squat Snatch + Power Snatch – touch&go

1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat

4 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Front Rack Lunges

3 Sets x 4 + 4 @ [percent value=’50’ of=’Squatclean’ in=’kg’][/percent]

Bent Over Row Prone Grip

5 x 5 @ [percent value=’57’ of=’Squatclean’ in=’kg’][/percent]

[/um_show_content]

Push Press + Shoulder Press

1 + 5 @ [percent value=’27’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1 + 4 @ [percent value=’37’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’42’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
1+3 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent] rest 1’30”
(1+3) x 4 set @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent] rest 1’30” b/s

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Functional Strength Volume Accumulation

30 Banded Chin Ups

Banded Chin Ups
Video

[/um_show_content]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’time’]

21.15.9 For Time

Toes Bar
Single Dumbbell hang Clean&Jerk 22,5/15Kg
Ring Dips[/workout_short]

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

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 8 GHD Razor Curl
2) 6 + 6 Split Stance Barbell Rumenian Deadlift (empty bar)

Reserved for ON AIR

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3) 30″ + 30″ 3 Position Lateral Plank

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GHD Razor Curl
Video
Split Stance Barbell Rumenian Deadlift
Video
Reserved for ON AIR

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3 Position Lateral Plank
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Hang Power Clean + Thruster + Push Jerk

(2+2+2) x 5 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

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Power Clean + hang Power Clean + Push Jerk

1+2+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2+3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2+3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
(1+2+3) x 3 set @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Sumo Deadlift

1+1+1 @ [percent value=’52’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’62’ of=’Deadlift’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’72’ of=’Deadlift’ in=’kg’][/percent] rest 2′
4 x (1+1+1) @ [percent value=’82’ of=’Deadlift’ in=’kg’][/percent] Rest 3′ b/s

Reserved for ON AIR

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Functionl Strength Volume Accumulation

30 Double Dumbbell Step Up (30/20 kg)

Double Dumbbell Step Up
Video

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EMOM for 8′

12/10 Ring Pushups + 8/6 Pushups

Ring Pushups

Accumulate 30 Reps

Notes. Wear 10/6Kg vest.

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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