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 1 (AT)
2 Sets for Quality
- 8 FitBall Rollout
- 8+8 Single Leg FB Leg Curl
- 12+12 Lateral Walk Knees Banded
FitBall Rollout
Single Leg FB Leg Curl
Lateral Walk Knees Banded
Activation 2 (AT)
2 Sets “For Quality” of:
12 Barbell Back Rack Cossack Squat (Empty Barbell)
10 + 10 Double Dumbbell Cross Body lateral Step (15/10 kg)
1′ rest b/s
Barbell Back Rack Cossack Squat
Double Dumbbell Cross Body lateral Step
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Dumbbell Squat
12 @ 2×22,5/15Kg
rest 1′
10 @ 2×22,5/15Kg
rest 1′
8 @ 2×22,5/15Kg
rest 1′
6 @ 2×22,5/15Kg
rest 1′
8 @ 2×30/22,5Kg
rest 1′
6 @ 2×30/22,5Kg
rest 1′
4 @ 2×30/22,5Kg
rest 1′
2 @ 2×30/22,5Kg
[/um_show_content]
Back Squat
7 @ [percent value=’58’ of=’backsquat’ in=’kg’][/percent]
rest 2′
5 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’87’ of=’backsquat’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’92’ of=’backsquat’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
For Time – cap 1’30
8 Chest to Bar
4 Devil Press @2×22,5/15Kg
8 Burpees Box Jump Over
rest 1’30
For Time – cap 1’30
9 Chest to Bar
4 Devil Press @2×22,5/15Kg
9 Burpees Box Jump Over
rest 1’30
For Time – cap 1’30
10 Chest to Bar
5 Devil Press @2×25/17,5Kg
10 Burpees Box Jump Over
rest 1’30
For Time – cap 1’30
11 Chest to Bar
5 Devil Press @2×25/17,5Kg
11 Burpees Box Jump Over
rest 1’30
For Time – cap 1’30
12 Chest to Bar
6 Devil Press @2×30/22,5Kg
12 Burpees Box Jump Over
rest 1’30
For Time – cap 1’30
13 Chest to Bar
6 Devil Press @2×30/22,5Kg
13 Burpees Box Jump Over
[/workout_short]
Insert ONLY your WC1 score is reps
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set of:
15 + 15 Side Bench Lateral Raise (10/5 kg)
15 + 15 Single Dumbbell Front Raises (15/10 kg)
1’30 rest b/s
Side Bench Lateral Raise
Single Dumbbell Front Raises
[/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)
Squat Routine
Notes. Follow routine step by step.
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 3
Activation (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
BPM Activation (AT)
2 Rounds – Increase Pace Across Round
10 Cal Assault Bike / Bike Erg – Only Legs
8 + 8 Seated Kettlebell Snatch (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
10 Burpees Toes to Ring
Seated Kettlebell Snatch
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Swing Snatch Contralateral Reverse Lunges
[/um_show_content]
Power & Power Endurance (PE)
5 Rounds For Time
5 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Hang Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Snatch Balance @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 5′ then
For Time
30 Overhead Squat from ground @ 1 BW
[/um_show_content]
Snatch – Any Style
1+1 @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’47’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]
rest 2′ then
15′ work on Heavy Overhead Squat from rack Single @rpe 8
Notes.
What RPE is: RPE is a way for coaches and athletes to self-regulate their training intensity. When used in a personal setting it can be a way to determine your training intensity, as opposed to using percentages. On a coaching level RPE can be a way to gain an understanding of an athlete’s level of exhaustion, plus what they have left in the tank.
Who can benefit from it: Science has shown benefit in both novice and experienced lifters, but experienced lifters tend to benefit more (as they have a higher training age).
How to use it: The ratings go from 1-10, 1 being absolutely no effort, 10 being your maximum. It’s important to develop what these numbers mean to you. Often they’re very similar among coaches and athletes, but they can vary a little. The below numbers are our interpretation and often are similar with other coaches in the strength world.
10 – At your max, you have no more reps
9 – There’s another rep in the tank, but it’s a grind
8 – You’re beginning to hit your 2-4 rep stride
7 – Often the weight that can be moved with power, but still facilitate strength (5-7 reps)
6 – Weight that can moved quick and utilized with speed work (+/- 8 reps pending on speed/training goal)
5 – This weight that can be used as warmup and prep for heavier weights
4 & below – Lightweight that can be used for mobility, recovery, and form emphasis
Work Capacity (WC)
WC1: AMRAP 12′
14 Double Kettlebell Snatch 2×16/12Kg
12 m Handstand Walk
10 Toes To Bar
8 m Handstand Walk + 10Kg Plates Obstacle in the middle
6 alt. Box Step Kettlebell 2×16/12Kg
4 m Handstand Walk + 20Kg Plates Obstacle in the middle
2 Rope Climb[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
5′ rest then
[workout_short title=’TUE_WC2′ result_type=’time’]
WC2: For Time
50 Wall Ball 12/9Kg
25/18 Cal Assault Bike
12 Ring Muscle Ups[/workout_short]
[/um_show_content]
Functional Strength (FS)
3 Sets in Super Set of:
16 Ring Rows Alternate & Lateral Pull (Bodyweight)
14 Ring Rows Alternate & Lateral Pull (Vest 5 kg)
12 Ring Rows Alternate & Lateral Pull (Vest 10 kg)
2′ rest b/s
Ring Rows Alternate & Lateral Pull
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″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Activation (AT)
2 Sets “For Quality” of:
8 + 8 Single Dumbbell Cross Body Romanian Deadlift (15/10 kg)
12 Barbell Back Rack Wide Stance Good Morning (30/20 kg)
1′ rest b/s
Single Dumbbell Cross Body Romanian Deadlift
Barbell Back Rack Wide Stance Good Morning
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Dumbbell Deadlift – both face touch the ground
12 @ 2×22,5/15Kg
rest 1′
10 @ 2×22,5/15Kg
rest 1′
8 @ 2×22,5/15Kg
rest 1′
6 @ 2×22,5/15Kg
rest 1′
8 @ 2×30/22,5Kg
rest 1′
6 @ 2×30/22,5Kg
rest 1′
4 @ 2×30/22,5Kg
rest 1′
2 @ 2×30/22,5Kg
[/um_show_content]
Deadlift
7 @ [percent value=’62’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
5 @ [percent value=’72’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
3 @ [percent value=’82’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
2 @ [percent value=’87’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
1 @ [percent value=’92’ of=’Deadlift ‘ in=’kg’][/percent]
Aerobic Capacity (AC)
Every 3′ for 9′ until death
200m Run
1 Burpees
400m Bike Erg
1 Burpees
200m Row
active rest 1’30 on C2 Rower
Every 3′ for 9′ until death
200m Run
3 Burpees
400m Bike Erg
3 Burpees
200m Row
active rest 1’30 on C2 Rower
Every 3′ for 9′ until death
200m Run
5 Burpees
400m Bike Erg
5 Burpees
200m Row
active rest 1’30 on C2 Rower
Every 3′ for 9′ until death
200m Run
7 Burpees
400m Bike Erg
7 Burpees
200m Row
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set of:
15 Barbell Banded Snatch Grip High Pull (30/20 kg)
15 Kettlebell Banded Sumo Deadlift High Pull (20/16 kg)
1’30 rest b/s
Barbell Banded Snatch Grip High Pull
Kettlebell Banded Sumo Deadlift High Pull
[/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
6 x 25 m backstroke rest b/s 40″;
4 x 25 m swim board rest b/s 45″;
Technique
4 x 25 m breaststroke only arms use pull bouy;
4 x 25 backstroke only one arm switch each pool;
Workout
8 x 25 m front crawl push hard @ 1’;
4 x 50 m backstroke aerobic pace rest b/s 30”
8 x 25 m front crawl push hard @ 1’;
Deload
200 m front crawl swim board
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
8 x 25 m front crawl rest b/s 30″;
200 m swim board front crawl/ breaststroke;
Workout
8 x 50 m front crawl push hard rest b/s @2’;
4 x 50 m backstroke double arms rest b/s 1’;
8 x 50 m front crawl push hard rest b/s @2’;
rest 1′
Deload
200 m backstroke using fins
Advanced II
Warmup
4 x 100 m front crawl @2′;
4 x 100 m backstroke/breaststroke @2’/@2’30”
4 x 50 m backstroke double arms;
Workout
4 x 50 m front crawl push hard rest b/s 2′;
2 x 50 m backstroke aerobic pace rest b/s 1’;
4 x 50 m front crawl push hard rest b/s 2′;
2 x 50 m backstroke aerobic pace rest b/s 1’;
4 x 50 m front crawl push hard rest b/s 2′;
Deload
400m swim board backstroke using fins
[/um_show_content]
Friday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
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+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
BPM Activation (AT)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Rounds – Increase Pace Across Round
10 Cal Row – Stiff Legs
8 + 8 Double Dumbbell Bulgarian Split Squat Clean & Press (15/10 kg)
6 Burpees Chest to Bar
30″ rest b/s
Double Dumbbell Bulgarian Split Squat Clean & Press
[/um_show_content]
Power & Power Endurance (PE)
5 Rounds For Time
5 Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 5 Hang Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 5 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 5′ then
For Time
30 Thrusters from Ground @ 1 BW
[/um_show_content]
Clean- Any Style
1+1 @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]
rest 2′ then
15′ work on Heavy Thrusters by Single from rack @rpe 8
Notes.
What RPE is: RPE is a way for coaches and athletes to self-regulate their training intensity. When used in a personal setting it can be a way to determine your training intensity, as opposed to using percentages. On a coaching level RPE can be a way to gain an understanding of an athlete’s level of exhaustion, plus what they have left in the tank.
Who can benefit from it: Science has shown benefit in both novice and experienced lifters, but experienced lifters tend to benefit more (as they have a higher training age).
How to use it: The ratings go from 1-10, 1 being absolutely no effort, 10 being your maximum. It’s important to develop what these numbers mean to you. Often they’re very similar among coaches and athletes, but they can vary a little. The below numbers are our interpretation and often are similar with other coaches in the strength world.
10 – At your max, you have no more reps
9 – There’s another rep in the tank, but it’s a grind
8 – You’re beginning to hit your 2-4 rep stride
7 – Often the weight that can be moved with power, but still facilitate strength (5-7 reps)
6 – Weight that can moved quick and utilized with speed work (+/- 8 reps pending on speed/training goal)
5 – This weight that can be used as warmup and prep for heavier weights
4 & below – Lightweight that can be used for mobility, recovery, and form emphasis
Work Capacity (WC)
AMRAP 10′
20 Ring Dips
20 Sumo Deadlift High Pull 40/25Kg
20 Handstand Pushups
20 American Swing 32/24Kg
[/workout_short]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set of:
7 Strict Pull ups Behind The Neck
5 + 5 Strict Ring Chin Ups + Strict Ring Pull Ups
1’30 rest b/s
Strict Pull ups Behind The Neck
Strict Ring Chin Ups + Strict Ring Pull Ups
[/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
Saturday
General Warmup (GW)
Bodyweight 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.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Activation 2 (AT)
2 Sets “For Quality” of:
10 Barbell Power Position Push Press (Empty Barbell)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Barbell Power Position Push Press
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’]
Push Press from Split Position
3 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3 x 2 set @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
[/um_show_content]
Jerk – Any Style
1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s
1 @ [percent value=’92’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Jerk Drive
EMOM 6′
1 Jerk Drive @ [percent value=’102′ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Work Capacity (WC)
3 Rounds For Time
400 meter Run
21 Kettlebell Swings 24/16kG
12 Pull-Ups
[/workout_short]
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
1K Row only Nasal Breathing
50 Thrusters Empty Bar with 1 breath every 5 reps
2K Assault Bike
50 A. Swing 24/16Kg with 1 breath every 5 reps
[/workout_short]
[/um_show_content]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set:
12 + 12 Single Kettlebell Floor Press Banded Row Hold (24/16 kg)
12 + 12 Plank Frontal Raise Row Lateral Raise (10/5 kg)
1’30 rest b/s
Single Kettlebell Floor Press Banded Row Hold
Plank Frontal Raise Row Lateral Raise
[/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