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
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′
1) 5 Bottom up Kettlebell Windmill (12/8 kg) Left + 5 Single Kettlebell Snatch Bottom up (12/8 kg)
2) 5 Bottom up Kettlebell Windmill (12/8 kg) Left + 5 Single Kettlebell Snatch Bottom up (12/8 kg)[um_show_content roles=’admin,onair,top’]
Reserved for ON AIR
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Bottom up Kettlebell Windmill
Single Kettlebell Snatch Bottom up
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Front Rack Cossack Lunges & Sots press
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Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Muscle Snatch + Behind the neck Push Press + Behind the neck Push Jerk
1+2+2 x 6 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
[/um_show_content]
Power Snatch Touch and Go
7 x 2 set @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
5 x 2 set @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
3 x 2 set @ [percent value=’75’ 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=”75″ of=”backsquat” in=”kg”] [/percent] rest 3′
9 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent] rest 3′
6 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
Max effort with @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent]
then
2 x 2 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
Tempo 3.X.3.X. – rest 3 b/s
Strict Pullups
From 00:00 to 01:00 –> [percent value=”35″ of=”maxpull-ups” in=”reps”][/percent]
From 01:00 to 02:30 –> [percent value=”45″ of=”maxpull-ups” in=”reps”][/percent]
From 02:30 to 04:30 –> [percent value=”55″ of=”maxpull-ups” in=”reps”][/percent]
From 04:30 to 06:00 –> [percent value=”65″ of=”maxpull-ups” in=”reps”][/percent]
From 06:00 to 09:00 –> [percent value=”75″ of=”maxpull-ups” in=”reps”][/percent]
From 09:00 to the end –> [percent value=”85″ of=”maxpull-ups” in=”reps”][/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Death by Strict Chest to Bar
First minute 1 rep, Second minute 2 reps…Score is total reps
[/workout_short]
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Work Capacity (WC)
WC1:AMRAP 6′
10 Power Clean 50/25 kg
10 Front Face Burpees
20/15 Cal Row
[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest 1′
WC2: AMRAP 6′:
5 Strict Ring Muscle Ups
7 m Handstand Walk
9 D-Ball Clean 50/30 kg
[/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 set
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 set
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 set
[/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)
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 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
BPM Activation (AT)
3 Rounds – Not For Time – Increase Pace Round by Round
10 Cal AB / Bike Erg
10 Double Dumbbell Swing Clean & Press (15/12 kg)
10 Double Dumbbell Squat Clean (15/12 kg)
10 cal Row / Ski
Double Dumbbell Swing Clean & Press
Double Dumbbell Squat Clean
Power & Power Endurance (PE)
10′ AMRAP – Clean Any Style
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 x 5 sets 2 x 24/16 kg
[/um_show_content]
Bench Press – 3″ stop 1 cm from chest during concentric phase
3 x 5 @ [percent value=”57″ of=”bench-press” in=”kg”] [/percent] rest 3′
Bench Press
4 x 2 @ [percent value=”80″ of=”bench-press” in=”kg”] [/percent] rest 3′
Aerobic Capacity (AC)
Breathing Work
20″ – Assault Bike or Bike Erg – Nasal Breathing
20″ – Static APNEA
20″ – Row or Ski – Nasal Breathing
20″ – Static Apnea
20″ – Diaphragm Breathing – Follow the video
1′ rest x 2 sets
Diaphragm Breathing
EMOM 30′
1st – 45″ – Assault Bike or Bike Erg
2nd – 45″ – Double Unders
3rd – 45″ – Row or Ski
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
no rest
AMRAP 20′
100m Lunges BW
50 Ring Row
100 Air Squat
50 Ring Pushups
800m Run
[/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)
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)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
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 12′
1) 12 Double Kettlebell Cross Body Romanian Deadlift Alt. (16/12 kg)
2) 12 Double Kettlebell Glute Bridge Floor Press (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content]
Double Kettlebell Cross Body Romanian Deadlift Alt.
Double Kettlebell Glute Bridge Floor Press
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Front Rack Cossack Squat
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat
4×2 @ [percent value=”87″ 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 @ 40/25 kg rest 90″
1 set @ 50/35 kg rest 90″
1 set @ 60/40 kg
[/um_show_content]
Deadlift 3″ stop below the knees
5 x 5 @ [percent value=”57″ of=”deadlift” in=”kg”] [/percent] rest 3′ b/s
Deadlift
E2MOM for 12′
1 @ [percent value=”90″ of=”deadlift” in=”kg”] [/percent]
Strict HSPU
From 00:00 to 01:00 –> [percent value=”35″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 01:00 to 02:30 –> [percent value=”45″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 02:30 to 04:30 –> [percent value=”55″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 04:30 to 06:00 –> [percent value=”65″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 06:00 to 09:00 –> [percent value=”75″ of=”strict-handstand-push-ups” in=”reps”][/percent]
From 09:00 to the end –> [percent value=”85″ of=”strict-handstand-push-ups” in=”reps”][/percent]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Death by Deficit Strict HSPU
First minute 1 rep, Second minute 2 reps…Score is total reps
[/workout_short]
[/um_show_content]
Functional Strength Hypertrophy(AP)
Super Set – Respect Tempo Training – Upper Body
8 Double Dumbbell Bent Row (20/15 kg) – Tempo 3.3.X.X
20 Double Dumbbell Bent Row (15/12 kg) – “AS FAST AS POSSIBLE”
1′ Rest
8 Barbell Behind The Neck Banded Press (30/20 kg) – Tempo 3.3.X.X
20 Barbell Behind The Neck “Without Band” Press (30/20 kg) – “AS FAST AS POSSIBLE”
3′ rest x 4 Sets
Double Dumbbell Bent Row
Barbell Behind The Neck Banded Press
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Super Set – Respect Tempo Training – Lower Body Back
12 Barbell Hip Thrust (50/40 kg) – 3″ Hold Top Position
12 Double Dumbbell Split Romanian Deadlift Left (25/20 kg)
12 Double Dumbbell Split Romanian Deadlift Right (25/20 kg)
8 Romanian deadlift Barbell (50/40 kg) – Tempo 3.3.X.X
2′ rest x 2 Sets
Barbell Hip Thrust
Double Dumbbell Split Romanian Deadlift
Super Set – Respect Tempo Training – Lower Body Front
1′ Banded Leg Extensions – Max effort
1′ Double Dumbbell Squat 1 1/4 pulse (15/12 kg)
1′ Double Dumbbell Front Rack Step up (15/12 kg)
2′ rest x 3 Sets
Banded Leg Extensions
Double Dumbbell Squat 1 1/4 pulse
Double Dumbbell Front Rack Step up
[/um_show_content]
Accessory (AY)
Legs on Fire
Load the Sled between 40 and 60 kg and complete As Fast As Possible
Every 3′ for 12′
30″ of Max Cal Bike
20 + 20 m Sled
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Legs on Fire 2.0
Accumulate 60 Plyo Air Squat Jump on 60/50 cm Box
[/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 (AC)
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′
Workout
[workout_short title=’THU_AC1′ result_type=’time’]
4 Rounds for time:
100 m front crawl
50 air squat
10 burpees
5 hspu[/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’] moderate peace
For time:
200 m front crawl
50 air squat
25 m underwater breaststrokes only arms
5 HSPU
150 m backstroke
10 push-up
100 m front crawl only arms
15 no push-up burpees[/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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
BPM 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]
3 Rounds – Not For Time – Increase Pace Round by Round
10 cal Row / 100 m Run
10 Kettlebell Complex: Snatch + Reverse Overhead Lunges Left (16/12 kg)
10 Double Kettlebell Sumo Deadlift (24/16 kg)
10 Kettlebell Complex: Snatch + Reverse Overhead Lunges Right (16/12 kg)
Kettlebell Complex: Snatch + Reverse Overhead Lunges
Double Kettlebell Sumo Deadlift
Power & Power Endurance (PE)
10′ AMRAP – 1 Snatch any style
Start from 30/25Kg , add 5Kg every 5 reps successfully lifted
Strength & Strength Endurance (SE)
Box Squat (Back)
Ramping by single until @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
4 x 4 @ [percent value=”87″ of=”backsquat” in=”kg”] [/percent] rest 3′
4 x 2 @ [percent value=”97″ of=”backsquat” in=”kg”] [/percent] rest 3′
Work Capacity (WC)
21-15-9 reps for time:
Ring Dips
GHD Situps
Overhead Squat 50/35 kg
[/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’]
3 Rounds For Time:
24 Dumbbell Snatch alt. 22,5/15 kg
12 Burpees Box Jump Over
[/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 x 30/20 kg
Rest 1’30” b/s
Dumbbell Push 180 degrees hold GHD (face up)
3 x max effort 2 x 22,5/15 kg
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 80 m As Fast As Possible
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
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
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Functional Strength Interval Training
30″ – Double Kettlebell Bottom Up Squat (12/8 kg)
10″ – Transition
30″ – Double Kettlebell Tall Clean (12/8 kg)
10″ – Transition
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
[/um_show_content] 1′ rest x 3 sets
Double Kettlebell Bottom Up Squat
Double Kettlebell Tall Clean
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Thruster Alternate
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Squat Clean Thruster
5 x 3 sets @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
[/um_show_content]
Power Clean
7 x 2 sets @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
5 x 2 sets @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
3 x 2 sets @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
Aerobic Capacity (AC)
AMRAP 30′
1 Mile Run
1 Round of Jackie
1 Mile Bike (AB or Bike Erg)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
No rest then
Linda
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift @ 60/40 kg
Bench Press @ 50/30 kg
Squat Clean @ 40/25 kg
[/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