Mesocycle Description
The two weeks of pumping mesocycle have two main functions:
1. Act as an introduction to the new Macrocycle, just before the OFF season, when we are going to start working for developing Aerobic Capacity.
2. Create a moderate hypertrophy through aspecific exercises, typical of the OFF season.
During this mesocycle therefore the fundamentals to follow will be:
– All Squat: Back, Pin / Box, Front
– The Aerobic Capacity section
– The Accessories with the Pumping
Le due settimane di pumping mesocycle avranno principalmente due funzioni:1. Fungere da introduzione verso il nuovo Macrociclo, in vista dell’OFF season, poco prima di cominciare a lavorare per sviluppare Aerobic Capacity.
2. Creare una moderata ipertrofia tramite lavori aspecifici, tipici dell’OFF season.
Durante questo mesociclo pertanto i fondamentali da seguire saranno:
– Tutti gli Squat: Back, Pin/Box, Front
– I lavori di Aerobic Capacity
– Gli Accessory con il Pumping
As duas semanas de pumping mesociclos têm principalmente duas funções:1. Atuar como uma introdução ao novo Macrociclo, tendo em vista a temporada, pouco antes de iniciar o trabalho para desenvolver a capacidade aeróbica.
2. Crie uma hipertrofia moderada através de trabalhos específicos.
Durante este mesociclo, portanto, os fundamentos a seguir serão:
– Todos os Agachamentos: Back, Pin / Box, Front
– O trabalho de capacidade aeróbica
– Acessório com o pumping
Adriatic Games Tips
Per chi prenderà parte agli Adriatic Games vi consigliamo:
– Sostituire i lavori di Work Capacity con i WOD di gara
– Fare Rest venerdì
Giovedì
30′ Swim easy pace
then
E2MOM for 16 minutes:
1+1 Power Snatch @70% 1RM
then
4 sets:
10″ Assault Bike @ 90% of max effort
4′ easy pace
Monday
General Warmup (GW)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
EMOM 12′ – For Quality
1) 10 Tall Kneeling Z Press Bottom Up (12/8 kg)
2) 10 Barbell Over Head Bulgarian Split Squat Left
3) 10 Barbell Over Head Bulgarian Split Squat Right[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Tall Kneeling Z Press Bottom Up
Barbell Over Head Bulgarian Split Squat
[um_show_content roles=’admin,onair,top’]GHD Razor Curl
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Muscle Snatch + Behind the neck Push Press
1+3 x 6 set @ [percent value=’50’ of=’snatch’ in=’kg or time’][/percent] rest 3′ b/s
[/um_show_content]
Power Snatch Touch and Go
7 x 2 set @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
5 x 2 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
3 x 2 set @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
4 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 3′
9 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 3′
6 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
1 set of max effort with @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
then
3 in Tempo 3.X.3.X @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
Strict Pullups
From 00:00 to 01:00 – [percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent] From 01:00 to 02:30 – [percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent] From 02:30 to 04:30 – [percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent] From 04:30 to 06:00 – [percent value=”60″ of=”maxpull-ups” in=”reps”] [/percent] From 06:00 to 09:00 – [percent value=”70″ of=”maxpull-ups” in=”reps”] [/percent] From 09:00 to the end – [percent value=”80″ of=”maxpull-ups” in=”reps”] [/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Death by Strict Chest to Bar
Put a box right behind the bar, your feet cannot get over the bar’s midline, if you touch the box, it will be a NO rep. No cheating! You can broke the set but you cannot jump during the first rep, you must hold and then pull up yourself.
[/workout_short]
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Work Capacity (WC)
WC1:AMRAP 6′
10 Ring Dips
10 Wall Ball
10 HSPU
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest 1′
WC2: AMRAP 6′:
[percent value=”40″ of=”ring-muscle-ups-in-2″ in=””] Bar Muscle [/percent]
7 m Handstand Walk
[percent value=”33″ of=”legless-rope-climb-in-2″ in=””] Legless Rope Climb [/percent]
[/um_show_content]
Accessory (AY)
Seated Biceps Barbell Curl – Compound set
8 reps Supinated Grip 15/10Kg
8 reps Pronated Grip 15/10Kg
6 reps Supinated Grip 15/10Kg
6 reps Pronated Grip 15/10Kg
4 reps Supinated Grip 15/10Kg
4 reps Pronated Grip 15/10Kg
rest 90″ x 3 sets
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Snatch Grip Barbell Hanging Arm Pull
Every 2′ for 8′
30 reps @ 15/10Kg
Snatch Grip Barbell Hang Muscle Snatch
Every 2′ for 8′
30 reps @ 15/10Kg
[/um_show_content]
Ring Row & Pushups – Compound set
10 reps of Ring Row
10 reps of Ring Pushups
8 reps of Ring Row
8 reps of Ring Pushups
6 reps of Ring Row
6 reps of Ring Pushups
rest 90″ x 2 sets
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Ring Row & Pushups – Compound set
7 reps of Ring Row
7 reps of Ring Pushups
5 reps of Ring Row
5 reps of Ring Pushups
3 reps of Ring Row
3 reps of Ring Pushups
rest 90″ x 2 sets
[/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
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
BPM Activation (AT)
3 Rounds – Not For Time – Increase Pace Round by Round
10 cal AB
1 Single Kettlebell 3 Position 3 Press complex Left (16/12 kg)
1 Single Kettlebell 3 Position 3 Press complex Right (16/12 kg)
10 Double Kettlebell Bottom Up Squat (12/8 kg)
Single Kettlebell 3 Position 3 Press complex
Double Kettlebell Bottom Up Squat
Power & Power Endurance (PE)
15′ AMRAP Squat Clean Thruster
Start from 40/25Kg, add 5Kg every 5 reps successfully lifted
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Kettlebell Floor Press
16×5 set 2×24/16 Kg
[/um_show_content]
Bench Press – 3″ stop 1cm from chest during concentric phase
3×5 @ [percent value=”55″ of=”bench-press” in=”kg”] [/percent] rest 3′
Bench Press – 3″ stop 1cm from chest during concentric phase
3×3 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent] rest 3′
Aerobic Capacity (AC)
Breathing Work
20″ Assault Bike – Nasal Breathing
5″ transition
20″ Row – Nasal Breathing
5″ transition
20″ Run – Nasal Breathing
5″ transition
High Pace – Complete Breathing
20″ Assault Bike
20″ Row
20″ Run
Max Meter 2 Kettlebell Front Rack Carry – APNEA
2 Kettlebell Front Rack Carry
AMRAP 30′
500m Row
50 Wall Ball 6/4Kg @ 3,05m
1K Bike
50 No Pushups Burpees
500m Ski or Row
50 Single Arm Kettlebell Clean & Jerk 16/12Kg
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
no rest
10 Rounds For Time
200m Jog
5 Pullups
10 Pushups
15 Air Squat
[/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
Wednesday
General Warmup (GW)
18′ EMOM
- 45″ Skierg
- 8 Pigeon with Flex Trunk DX
- 6+6+6 Tall Kneeling Scapula Band
- 8 Pigeon with Flex Trunk SX
- 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
- 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Tall Kneeling Scapula Band
Single Leg Hip Thrust
Half Strict TTB
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)
Double Dumbbell Front Rack Cossack Squat (15/12 kg)
2 sets x 12 – 1′ rest bet
Cross Body Single Leg Wall Kettlebell Deadlift (24/20 kg)
2 sets x 12 + 12 – 1′ rest bet
[um_show_content roles=’admin,onair,top’]Barbell Cuban Press (Demo Bar)
2 sets x 5 – 1′ rest bet
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
3×3 @ [percent value=”82″ of=”squatclean” in=”kg”] [/percent] rest 3′
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Deadlift – stop 1′ @ 1cm from ground
1 set @ 40/25Kg rest 90″
1 set @ 50/35Kg rest 90″
1 set @ 60/40Kg
[/um_show_content]
Deadlift 3″ stop below the knees
5×5 @ [percent value=”55″ of=”deadlift” in=”kg”] [/percent] rest 3′ b/s
Deadlift
E2MOM 12′
2 @ [percent value=”85″ of=”deadlift” in=”kg”] [/percent]
Strict HSPU
From 00:00 to 01:00 –> [percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] Strict HSPU [/percent]
From 01:00 to 02:30 –> [percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] Strict HSPU [/percent]
From 02:30 to 04:30 –> [percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] Strict HSPU [/percent]
From 04:30 to 06:00 –> [percent value=”60″ of=”strict-handstand-push-ups” in=”reps”] Strict HSPU [/percent]
From 06:00 to 09:00 –> [percent value=”70″ of=”strict-handstand-push-ups” in=”reps”] Strict HSPU [/percent]
From 09:00 to the end –> [percent value=”80″ of=”strict-handstand-push-ups” in=”reps”] Strict HSPU [/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Death by Deficit Strict HSPU
The deficit is 4.5 inches (three rubber tiles) for men and 3 inches (two rubber tiles) for women. Distance between your hands will be not over 90cm.
[/workout_short]
[/um_show_content]
Functional Strength Hypertrophy (FS)
Upper Body Strength
30″ Renegade Rows (20/15 kg)
5″ Transition
30″ Dynamic Band Rows
5″ Transition
30″ Tall Kneeling Landmine Push Press Left – Build Heavy Landmine
5″ Transition
30″ Tall Kneeling Landmine Push Press Right – Build Heavy Landmine
3′ rest x 4 sets
Renegade Rows
Dynamic Band Rows
Tall Kneeling Landmine Push Press
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body Strength
30″ Double Dumbbell Split Romanian Deadlift Left (20/15 kg)
5″ Transition
30″ Double Dumbbell Split Romanian Deadlift Right (20/15 kg)
5″ Transition
30″ Banded Landmine Goblet Squat – Build Heavy
5″ Transition
30″ Double Kettlebell Front Rack Lateral Duck Walk (16/12 kg)
3′ rest x 4 sets
Double Dumbbell Split Romanian Deadlift
Banded Landmine Goblet Squat
Video Button
Double Kettlebell Front Rack Lateral Duck Walk
[/um_show_content]
Accessory (AY)
Sled Push & Puke – Suicide Sprint
Put From 40 to 60Kg on the Sled by feel and complete As Fast As Possible
15m Sled push, turn the sled
15m Sled push
30m Sled push, turn the sled
30m Sled push
45m Sled push, turn the sled
45m Sled push
rest 1:1 x 2 set, if you feel good, make the third
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Sled Push
Accumulate 1Km Walk pushing the sled 60/40Kg on the sled
[/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
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 (SW)
Warmup
4 x 25 front crawl rest b/s 30″
rest 2′
4 x 50 pull buoy backstroke rest b/s 30″
rest 3′
Technique
6 x 25 kicks crawl arms breaststroke rest b/s 45″
rest 1′
4 Rounds of:
25 m backstroke double arms
10 airsquat
Speed Session
4 x 50 front crawl b/s 5 burpees
rest 2′
Samu’s workout
[workout_short title=’THU_AC1′ result_type=’time’]
2 Rounds for time:
50 m front crawl only kicks
5 hspu
50 m front crawl only arms
5 burpee
50 m front crawl
5 pushup[/workout_short]
200 m swim board only kicks crawl/backstroke switch every 50 m – Using fins – Every turn 5 m of underwater
Rest b/s 1’10”
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Warmup
2 x 100 breaststroke/front crawl switch each pool rest b/s 1″
rest 1′
3 x 50 only kicks (crawl) do not use swimboard rest b/s 30″
rest 1′
2 x 50 backstroke rest b/s 30″
rest 3′
Technique
3 x 100 pull buoy between knees: breaststroke/front crawl/backstroke only arms switch each 50m
Rest 2′
4 x 25 front crawl only arms touch bottom/shoulder/head
4 x 50 backstroke double arms rest b/s 10″
Rest 4′
Samu’s workout ON AIR
[workout_short title=’THU_AC1′ result_type=’time’]
3 Rounds for time:
50 m front crawl only amrs
20 burpees
50 m breaststroke only arms
10 hspu
100 m front crawl each turn 10 m underwater
10 push up[/workout_short]
Rest 3′
250 m swim board using fins
1 pool front crawl
1 pool breastroke only arms
[/um_show_content]
Friday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up 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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
Every 2′ x 12′:
1) 10 Single Kettlebell Thruster theraband Left + 10 Single Kettlebell Sots Press theraband Left (16/12 kg)
2) 10 Single Kettlebell Thruster theraband Right + 10 Single Kettlebell Sots Press theraband right (16/12 kg)[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Single Kettlebell Thruster theraband
Single Kettlebell Sots Press theraband
[um_show_content roles=’admin,onair,top’]Goblet Good Morning theraband
HALO 3 Position theraband
[/um_show_content]
Power & Power Endurance (PE)
AMRAP in 15′
1 Power Snatch + 1 Push Jerk Behind the Neck + 1 Overhead Squat
Start from empty bar, add 5 Kg every 5 reps successfully lifted
Strength & Strength Endurance (SE)
Pin Squat (Back)
Ramping by single until @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
4×4 @ [percent value=”95″ of=”backsquat” in=”kg”] [/percent] rest 3′
4×2 @ [percent value=”105″ of=”backsquat” in=”kg”] [/percent] rest 3′
Work Capacity (WC)
10 Rounds For Time:
12 Toes To Bar
12 Kettlebell Deadlift 2×32/24Kg
2m transiction carry the Kettlebells
Run back to the bar
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
rest 1′
[workout_short title=’FRI_WC2′ result_type=’time’]
21-15-9 reps For Time:
Single Arm Dumbbell Clean&Jerk 22,5/15Kg
GHD Situps
[/workout_short]
Insert ONLY your WC2 score.
[/um_show_content]
Accessory (AY)
Dumbbell Pull 180 degrees hold GHD (face down)
3 x max effort 2×30/20Kg rest 1’30” b/s
Dumbbell Push 180 degrees hold GHD (face up)
3 x max effort 2×22,5/15Kg rest 1’30” b/s
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Odd set –> 30″ Hold Ring in Dips top position (arms are extended)
Even set –> 30″ Hold Ring in Dips Bottom position (biceps must touch the rings)
[/um_show_content]
Heavy Sled Pull
Accumulate 80m AFAP
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)
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
Activation (AT)
EMOM 12′:
1) 2 Single Kettlebell Clean Complex Left
2) 2 Single Kettlebell Clean Complex Right[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Single Kettlebell Clean Complex
[um_show_content roles=’admin,onair,top’]Sumo Deadlift theraband
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Power Clean
5 x 3 set @ [percent value=’45’ of=’squatclean’ in=’kg or time’][/percent] rest 3′ b/s
[/um_show_content]
Power Clean
7 x 2 set @ [percent value=’57’ of=’squatclean’ in=’kg or time’][/percent] rest 3′ b/s
5 x 2 set @ [percent value=’65’ of=’squatclean’ in=’kg or time’][/percent] rest 3′ b/s
3 x 2 set @ [percent value=’72’ of=’squatclean’ in=’kg or time’][/percent] rest 3′ b/s
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Breathing Work
2 Rounds :
250 m – Row – 1 Breath every 2 Strokes
150 m – Row – 1 Breath every 3 Strokes
100 m – Row – Apnea
250 m – Row – Easy Normal Breathing
after 2 Rounds go strictly to :
Max Effort D-ball/atlas Hug hold – APNEA
[/um_show_content]
AMRAP 30′
50 Russian Swing 24/16Kg
rest 30″
50 Situps
rest 30″
400m Run
rest 30″
500m Row
rest 30″
1K Bike
rest 30″
Reserved for ON AIR
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no rest then
2000m Row @ 22-24 Strokes/min
every 2′ – 20 Double Unders, 10 Box Jump Over
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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