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.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
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Activation (AT)
2 Sets for Quality
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
2 Sets “For Quality” of:
12 Double Dumbbell Reverse Rack Cossak Squat Alt. (10/5 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Double Dumbbell Reverse Rack Cossak Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Barbell Back Rack Wide Stance Good Morning
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Back Squat – Tempo Training 10.0.10.0
3 x 3 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s
Overhead Squat
3 x 10 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content]
Kang Squat
6 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’25’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2×2 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]
rest 2′ b/s
Back Squat
8 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]
rest 2′
7 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent]
rest 2′
6 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]
rest 2′
5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3×2 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
rest 2′ b/s
Aerobic Power & Lactic Training (AP)
For Time – cap 3′
15/12 Cal Row
10 Burpees Over Erg
15 Wall Ball 9/6Kg
10 Box Jump Over
rest 3′
For Time – cap 3′
16/13 Cal Row
11 Burpees Over Erg
16 Wall Ball 9/6Kg
11 Box Jump Over
rest 3′
For Time – cap 3′
17/13 Cal Row
12 Burpees Over Erg
17 Wall Ball 9/6Kg
12 Box Jump Over
rest 3′
For Time – cap 3′
18/14 Cal Row
13 Burpees Over Erg
18 Wall Ball 9/6Kg
13 Box Jump Over
rest 3′
For Time – cap 3′
19/14 Cal Row
14 Burpees Over Erg
19 Wall Ball 9/6Kg
14 Box Jump Over
rest 3′
For Time – cap 3′
20/15 Cal Row
15 Burpees Over Erg
20 Wall Ball 9/6Kg
15 Box Jump Over
[/workout_short]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set of:
15 Inclined Batwing Kettlebell (16/12 kg)
15 + 15 Rotational Dumbbell Rows (15/10 kg)
2′ rest b/s
Inclined Batwing Kettlebell
Rotational Dumbbell Rows
[/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
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
- 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
2 Sets “For Quality” of:
12 Tall Kneeling Step up & down Double Kettlebell Over Head (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
12 Double Kettlebell Hang Snatch Single (16/12 kg)
1′ rest b/s
Tall Kneeling Step up&down Double Kettlebell Over Head
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Lateral Swing Alternate
[/um_show_content]
Double Kettlebell Hang Snatch Single
Power & Power Endurance (PE)
Power Snatch + Hang Squat Snatch + Hang Power Snatch
Every 30″ for 6 set
1+3+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 25″ for 6 set
1+2+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 20″ for 6 set
1+1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 20″ for 6 set
1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 25″ for 5 set
1+2+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 30″ for 4 set
1+3+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Snatch – Any Style
1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′ then
15′ work on 3 Heavy Snatches Singles @rpe 7
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)
2 Rounds For Time
10 Bar Muscle Ups
20 alt. Dumbbell Snatch 30/22,5 Kg
no rest then
2 Rounds For Time
20 Chest to Bar Pull-ups
10+10 Dumbbell Clean&Jerk 30/22,5 Kg
[/workout_short]
Insert ONLY your WC1 score is time
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
5′ rest then
[workout_short title=’TUE_WC2′ result_type=’time’]
For Time
10 Bar Muscle Ups
20 alt. Dumbbell Snatch 30/22,5
20 Chest to Bar Pull-ups
10+10 Dumbbell Clean&Jerk 30/22,5
[/workout_short]
Insert ONLY your WC2 score is time
[/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)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Activation (AT)
2 Sets for Quality
- 10 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
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Jefferson Curl
3x 12 @24/16Kg
Deficit Romanian Deadlift
3 x 8@ [percent value=’40’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s
[/um_show_content]
no hook Prone Grip Deadlift
3 x 5 @ [percent value=’50’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′ b/s
Deadlift
8 @ [percent value=’40’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
7 @ [percent value=’50’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
6 @ [percent value=’60’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
5 @ [percent value=’70’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
4 @ [percent value=’75’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
3 @ [percent value=’80’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
3×2 @ [percent value=’85’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′ b/s
Aerobic Capacity (AC)
Every 2′ for 10′ until death
odd set: 400/360m Row
even set: 4 Burpees Box Jump Over + 0,4/0,3Km Assault Bike + 4 Burpees Box Jump Over
Active rest 2′ on rower or bike
Every 2′ for 10′ until death
odd set: 450/400m Row
even set: 5 Burpees Box Jump Over + 0,5/0,4Km Assault Bike + 5 Burpees Box Jump Over
Active rest 2′ on rower or bike
Every 2′ for 10′ until death
odd set: 500/450m Row
even set: 6 Burpees Box Jump Over + 0,5/0,4Km Assault Bike + 6 Burpees Box Jump Over
Active rest 2′ on rower or bike
Every 2′ for 10′ until death
odd set: 550/480m Row
even set: 7 Burpees Box Jump Over + 0,5/0,4Km Assault Bike + 7 Burpees Box Jump Over
Functional Strength (FS)
3 Sets in Compound Set of:
10 + 10 Single Arm Bar Rows
10 + 10 Parallette Support Dumbbell Row & Front Lift (10/5 kg)
2′ rest b/s
Single Arm Bar Rows
Parallette Support Dumbbell Row & Front Lift
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.
Swim Session (AC)
Beginner
Warmup
8 x 25 m front crawl rest b/s 30″
rest 2′
8 x 25 m backstroke rest b/s 1′
rest 1’45″‘
8 x 25 m swim board only kick (crawl) rest b/s 20″
rest 1’
Technique
6 x 25 m pull buoy between knees front crawl rest b/s 20″
rest 1’30”
4 x 25 m pull buoy between knees backstroke b/s 20″
rest 2’
Speed
8 x 50 m front crawl push hard rest b/s 2’
rest 2’
Cool down
3 x ( 50 m + 50 m ) swim baord only kick crawl/backstroke switch each 50 m rest b/s 1′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 100 m front crawl rest b/s 40″
rest 1′
3 x 50 m backstroke rest b/s 45″
rest 1′
100 m swim board only kick (crawl)
Technique
rest 1′
4 x 25 m swim board only kick (backstroke) rest b/s 30″
rest 1′
3 x 50 m pull buoy between knees backstroke
rest 1′
Speed
8 x 25 m underwater use fins rest as needed
rest 1′
6 x 100 front crawl push hard rest b/s 2’
rest 2′
Cool down
300m swim board using fins
Advanced II
Full swim skills required
Warmup
3 x 100 m front crawl only arms moderate pace rest b/s 30”
rest 1’
6 x 50 breaststroke rest b/s 30”
rest 1’
2 x 100 m front crawl use swim board
rest 1’
2 x 100 backstroke easy pace
Technique
4 x 25 m front crawl one arm switch each pool rest b/s 30”
4 x 25 m front crawl one arm 1 stroke 6 kicks b/s 30”
4 x 25 m backstroke / breaststroke kicks b/s 1’
6 x 25 m butterfly breathe only in 12m rest as needed
Speed
5 x 100 medley swimming rest as needed ;
Cool down
400 m swim board using fins, 1 pool front crawl / 1 backstroke
[/um_show_content]
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
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
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 Sets “For Quality” of:
12 Double Kettlebell Rack Clean & Press Alternate (16/12 kg)
6 + 6 Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press (15/10 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Double Kettlebell Rack Clean & Press Alternate
Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Glute Ham Raise
[/um_show_content]
Power & Power Endurance (PE)
Squat Clean + Hang Power Clean + Push Jerk
Every 30″ for 6 set
1+3+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 25″ for 6 set
1+2+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 20″ for 6 set
1+1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 20″ for 6 set
1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 25″ for 5 set
1+2+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 4 set
1+3+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Clean- Any Style
1+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′ then
15′ work on 3 Heavy Clean @rpe 7
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 22′
50 Wall Ball
50 Ground to Overhead 35/25Kg
50 Toes to Bar
50 alt. Box Step up single Dumbbell 22,5/15Kg
[/workout_short]
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.
Ankle Mobility – Part 2
Activation (AT)
2 Sets for Quality
- 10 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
Banded Press FTN/BTN
HK Rotation Band
1 Leg SLDL + Knee Lift
2 Sets “For Quality of:
6 Tall Kneeling Z Press KB Bottom Up (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
6 + 6 Single Dumbbell Squat Jerk (10/5 kg)
1′ rest b/s
Tall Kneeling Z Press KB Bottom Up
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Push Jerk theraband
[/um_show_content]
Single Dumbbell Squat Jerk
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tall Split Jerk
3 @ [percent value=’20’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3 x 2 set @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
[/um_show_content]
Jerk – Any Style
1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
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=’65’ 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 x 5 set @ [percent value=’80’ 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=’85’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Work Capacity (WC)
EMOM 15′
1st – [percent value=’35’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
2nd – 200m Run
3rd – max mt Handstand Walk in 45″
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Rounds For Time
1000 m Row – 1 Breath Every 10″
20 Burpees – only nasal Breathing
[/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 of:
15 + 15 Single Arm Ring Rows
15 Double Kettlebell Pendlay Row (24/16 kg)
2′ rest b/s
Single Arm Ring Rows
Double Kettlebell Pendlay Row
[/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