Monday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Z Press Bottom up (12/8 kg)
2) 10 Banded Russian Swing (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Z Press Bottom up
Banded Russian Swing
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Ring Transition 2.0
[/um_show_content]
Power & Power Endurance (PE)
Muscle Snatch + Tall Snatch
(1+1) x 5 set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Snatch, 3″ stop below the Knees
Accumulate 10 Reps drop&go @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Squat Snatch
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’65’ 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 set @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’97’ of=’snatch’ in=’kg’][/percent]
rest 2′
if you feel good find 1RM
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
15 Barbell Banded Good Morning (45/25 kg)
1’30 rest b/s
Barbell Banded Good Morning
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tempo 5.5.5.1 Back Squat
5×1 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content]
Back Squat
5×3 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 5′
Back Rack Hold
8-10″ @ [percent value=’150′ of=’backsquat’ in=’kg’][/percent]
[/um_show_content]
Strict Pull-ups
[percent value=’45’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″
[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″
[percent value=’35’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″
[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″
[percent value=’25’ of=’maxpull-ups’ in=’reps’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
10 Parallette Push ups – Tempo 3.3.X.1
1’30 rest b/s
Parallette Push ups
[/um_show_content]
Work Capacity (WC)
10 Rounds For Time
8 Alt. Dumbbell Snatch 22,5/15Kg
6 Overhead Squat 45/30Kg
4 Bar Muscle-ups
[/workout_short]
Insert ONLY your WC1 score
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
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)
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 12 Ring Push ups & Front Raise
2) 12 Double Kettlebell Glute Bridge Floor press (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Ring Push ups & Front Raise
Double Kettlebell Glute Bridge Floor press
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Kettlebell Windmill
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Half Kneeling Position Push Press
(4+4) x 3 set @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Push Press + Push Jerk
(2+2) x 3 set @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Every 30″ For 8′
Odd Set: 1 Push Jerk @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] Even Set: 1 Split Jerk @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
30 Thrusters @ 61/43Kg
[/workout_short]
Insert ONLY your PE1 score
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
5 + 5 Mix Grip Strict Toes to Bar – 2″ Hold Top Position
1’30 rest b/s
Mix Grip Strict Toes to Bar
[/um_show_content]
Strength & Strength Endurance (SE)
Double Kettlebell Floor Press
3×12 @ 2×20/12Kg
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 1′ for 6′
Bench Press 1+1/4
1 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent]
[/um_show_content]
Bench Press
5×3 @ [percent value=’65’ of=’bench-press’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
15 Double Kettlebell Pendlay Row – Increase Heavy Load set by set
1’30 rest b/s
Double Kettlebell Pendlay Row
[/um_show_content]
Work Capacity (WC)
Every 10″ for 10 set
1 Thrusters @ 40/25Kg
no rest
Every 8″ for 10 set
1 Thrusters @ 40/25Kg
no rest
Every 6″ for 10 set
1 Thrusters @ 40/25Kg
no rest
Every 4″ for max reps
1 Thrusters @ 40/25Kg
[/workout_short]
Insert ONLY your WC1 score = total thrusters
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
General Warmup (GW)
Squat Routine
Notes. 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 3
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
2 Rounds – Increase pace across round
10 cal AB / Bike erg
6 Double Dumbbell Squat Clean (15/12 kg)
12 Double Kettlebell Cross Body Rumenian deadlift Alt. (16/12 kg)
6 burpees knee to elbow
Double Dumbbell Squat Clean
Double Kettlebell Cross Body Rumenian deadlift Alt.
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Clean + Tall Clean
(1+2) x 4 @[percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 45″
[/um_show_content]
Squat Clean
1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’65’ 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 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’97’ of=’squatclean’ in=’kg’][/percent]
rest 2′
if you feel good find 1RM
[workout_short title=’WED_PE1′ result_type=’reps’]
Toes to Bar
2′ Max Effort
no rest
GHD Situps
2′ Max Effort
[/workout_short]
Insert ONLY your PE1 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 sets of:
6 Landmine Clean Left (40/30 kg)
6 Landmine Push Press Left (40/30 kg)
6 Landmine Clean Right (40/30 kg)
6 Landmine Push Press Right (40/30 kg)
1’30 rest b/s
Landmine Clean
Landmine Push Press
[/um_show_content]
Strength & Strength Endurance (SE)
Deadlift
(1+1+1) x 5 set @ [percent value=’65’ of=’Deadlift’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tempo Training Strict Ring Dips 7.X.7.X
3×2, rest 1’30” b/s
[/um_show_content] [workout_short title=’WED_SE1′ result_type=’time’]
Strict Ring Dips
50 Reps for time
[/workout_short]
Insert ONLY your SE1 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
6 + 6 Deficit Goblet Cossack Squat (32/24 kg) – 2″ hold bottom position
1’30 rest b/s
Deficit Goblet Cossack Squat
[/um_show_content]
Aerobic Capacity (AC)
NOT For Time @ 70-75% of max hr
EMOM 30′
1st – Bike Erg or AB
2nd – Row
3rd – Ski or Burpees easy rhythm
Accessory (AY)
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Mobility (MO)
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
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
Swim Session (SS)
Begineer
Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 6 dolphin kicks/one breaststroke only arms stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
4 x 25 m front crawl kicks arms behind your back rest b/s 50″
Rest 1’30”
Speed
For time 8 x 50 m rest b/s 2’
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+ front crawl only arms rest b/s 1′
Rest 1′
6 x 25 m front crawl kicks arms behind your back rest b/s 50″
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins rest b/s 1”
6 x (15 + 10) m underwater breaststroke only arms/ backstroke rest b/s 50”
6 x 25 m alternate 1 stroke front crawl 8 kicks front crawl rest b/s 45”
Rest 2’
Speed
For time
2 x 50 m rest b/s 30”
Rest 1’30”
2 x 50 m rest b/s 30”
Rest 1’
4 x 50 m easy pace
3 x 100 m swim each one 10” slower than your pb rest b/s 1’
Rest 30”
4 x 50 m easy pace
2 x 50 m rest b/s 30”
Rest 1’30”
2 x 50 m rest b/s 30”
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
Friday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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
- 5 Plank Walkout
- 10+10 MiniBand Lateral Walk
- 5+5 Reverse Lunge + Knee lift
Plank Walkout
Miniband Lateral Walk
Reverse Lunge+ Knee Lift
2 Rounds – Increase pace across round
10 cal Row – stiff legs
10 Rower Pike Ups
10 Double Kettlebell Rack Snatch Alternate (16712 kg)
6 Burpees Single Leg Over the rower Alt.
Rower Pike Ups
Double Kettlebell Rack Snatch Alternate
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Snatch + Hang Squat Snatch + Overhead Squat
(1+1+1)x5 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1’30” b/s
[/um_show_content] [workout_short title=’ISABEL’ result_type=’time’]
Isabel
30 Snatch For Time @61/43Kg
[/workout_short]
Insert ONLY your PE1 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
15 Banded Back Extension – 2″ hold Top position
1’30 rest b/s
Banded Back Extension
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
20′ to find 1RM
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Dumbbell Lunges
8 AFAP 2×30/22,5Kg
rest 1′ x 3 set
Dumbbell Bent Over Row
3 x (6+6) @ 30/25Kg
[/um_show_content]
Push Press + Shoulder Press
1+5 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent]
rest 1’30”
1+4 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent]
rest 1’30”
1+3 @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent]
rest 1’30”
1+3 @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent]
rest 1’30”
1+2 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent]
rest 1’30” b/s
1+1 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent]
rest 1’30” b/s
go on and find 1RM of 1 Push Press + 1 Shoulder to Overhead catch&go
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
6 + 6 Band Assisted Single Arm Strict Chin Up – 2″ hold top position
1’30 rest b/s
Band Assisted Single Arm Strict Chin Up
[/um_show_content]
Work Capacity (WC)
For Time
30 Chest to Bar
30 HSPU
30 Alt. Pistol Squat
30 Ring Dips
15 Chest to Bar
15 HSPU
15 Alt. Pistol Squat
15 Ring Dips
[/workout_short]
Insert ONLY your WC1 score
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
Squat Routine
Notes. 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 3
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Pallof Press
- 16 Banded Press FTN/BTN
- 10 FitBall LCHE
3 Position Pallof Press
Banded Press FTN/BTN
FitBall LCHE
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 5 + 5 Single Kettlebell Cossack Thruster Contralateral (16/12 kg)
2) 7 Double Kettlebell Hang Clean Single (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Single Kettlebell Cossack Thruster Contralateral
Double Kettlebell Hang Clean Single
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Dumbbell Squat Jerk
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Deadlift + Below the Knees Power Clean + Thruster
(1+1+1) x 5 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content] [workout_short title=’GRACE’ result_type=’time’]
Grace
30 Clean&Jerk For Time @61/43Kg
[/workout_short]
Insert ONLY your PE1 score
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
10 + 10 Bulgarian Split squat Barbell Front Rack (30/25 kg) – 2″ hold Bottom Position
1’30 rest b/s
Bulgarian Split squat Barbell Front Rack
[/um_show_content]
Strength & Strength Endurance (SE)
Sumo Deadlift
(1+1+1) x 5 set @ [percent value=’65’ of=’Deadlift’ in=’kg’][/percent]
Emom 8′
6 Double Dumbbell Bench Press 2×22,5/15Kg
6 Double Dumbbell Push Press 2×22,5/15Kg
6 Push Ups on Dumbbells
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength
3 Sets of:
12 Inclined Double Dumbbell Bench Press (25/20 kg)
1’30 rest b/s
Inclined Double Dumbbell Bench Press
[/um_show_content]
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
