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
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
2 Sets “For Quality” of:
6 + 6 Barbell Over Head Bulgarian Split Squat (Empty barbell)
12 Double Dumbbell Front Rack Cossack Squat (10/5 kg)
1′ rest b/s
Barbell Over Head Bulgarian Split Squat
Double Dumbbell Front Rack Cossack Squat
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
2 x 2 @ [percent value=’27’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s
Double Kettlebells Overhead Squat
3 x 8 load by feel
rest 1′ b/s
[/um_show_content]
Overhead Squat
6 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2×2 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]
rest 2′ b/s
Back Squat
8 @ [percent value=’42’ of=’backsquat’ in=’kg’][/percent]
rest 2′
6 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
rest 2
2 @ [percent value=’87’ of=’backsquat’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
For Time – cap 2’30
8 Double Dumbbell hang Squat Clean Thrusters 2×22,5/15Kg
8 Front Facing Burpees over Dumbbells
8 Toes to Bar
rest 2’30
For Time – cap 2’30
9 Double Dumbbell hang Squat Clean Thrusters 2×22,5/15Kg
9 Front Facing Burpees over Dumbbells
9 Toes to Bar
rest 2’30
For Time – cap 2’30
10 Double Dumbbell hang Squat Clean Thrusters 2×22,5/15Kg
10 Front Facing Burpees over Dumbbells
10 Toes to Bar
rest 2’30
For Time – cap 2’30
11 Double Dumbbell hang Squat Clean Thrusters 2×22,5/15Kg
11Front Facing Burpees over Dumbbells
11 Toes to Bar
rest 2’30
For Time – cap 2’30
12 Double Dumbbell hang Squat Clean Thrusters 2×22,5/15Kg
12 Front Facing Burpees over Dumbbells
12 Toes to Bar
rest 2’30
For Time – cap 2’30
13 Double Dumbbell hang Squat Clean Thrusters 2×22,5/15Kg
13 Front Facing Burpees over Dumbbells
13 Toes to Bar
[/workout_short]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Upper Body Strength
3 Sets in Compound Set of:
15 Batwing Double Kettlebell (16/12 kg)
15 + 15 Elbowing Dumbbell Row (15/10 kg)
2′ rest b/s
Batwing Double Kettlebell
Elbowing Dumbbell 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
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
- 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:
6 + 6 Bulgarian Split Squat Y Band Contralateral
6 + 6 Barbell Overhead Split Squat (Empty barbell)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Bulgarian Split Squat Y Band Contralateral
Barbell Overhead Split Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Dumbbell Muscle Snatch Bottom Pos.
[/um_show_content]
Power & Power Endurance (PE)
Power Snatch + Hang Squat Snatch + Hang Power Snatch
Every 30″ for 5 set
1+3+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 25″ for 5 set
1+2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 20″ for 5 set
1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 20″ for 5 set
1+1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 25″ for 4 set
1+2+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 30″ for 3 set
1+3+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
[/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 2 Heavy Snatches Singles @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 4′
[percent value=’66’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
35/28 Cal Row
35 Wall Ball
rest 1′
AMRAP 4′
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
25/20 Cal Row
25 Wall Ball
rest 1′
AMRAP 4′
[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
20/17 Cal Row
20 Wall Ball
[/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 Ring Dips
50 Double Kettlebell Deadlift 2×32/24 Kg
50 HSPU
50 Double Kettlebell Deadlift 2×32/24 Kg
[/workout_short]
[/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″ 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
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Dumbbell Split RDL
2x 6+6 @ 2 x 25/17,5Kg
Good Morning
2 x 8@ [percent value=’25’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s
[/um_show_content]
no hook Prone Grip Deadlift
2 x 4 @ [percent value=’57’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′ b/s
Deadlift
8 @ [percent value=’42’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
6 @ [percent value=’62’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
4 @ [percent value=’77’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
3 @ [percent value=’82’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2
2 @ [percent value=’87’ of=’Deadlift ‘ in=’kg’][/percent]
Aerobic Capacity (AC)
Every 2′ for 10′ until death
Odd set: 50 Double Unders + 200m Run
Even set: 22/15 Cal Assault Bike
Active rest 2′ on Rower
Every 2′ for 10′ until death
odd set: 65 Double Unders + 200m Run
even set: 25/17 Cal Assault Bike
active rest 2′ on C2 Rower
Every 2′ for 10′ until death
odd set: 80 Double Unders + 200m Run
even set: 28/19 Cal Assault Bike
active rest 2′ on C2 Rower
Every 2′ for 10′ until death
odd set: 95 Double Unders + 200m Run
even set: 31/21 Cal Assault Bike
Functional Strength (FS)
Core Strength
3 Sets in Compound Set of:
20 Banded Reverse Hyper on GHD
1′ Double Kettlebell Front Rack GHD Hold 90
12 Pike HSPU
2′ rest b/s
Banded Reverse Hyper on GHD
Double Kettlebell Front Rack GHD Hold 90
Pike HSPU
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 front crawl rest b/s 30″
4 x 25 m backstroke rest b/s 40″
4 x 25 m swim board rest b/s 45″
Technique
4 x 25 m front crawl only one arm switch each pool
4 x 25 m breaststroke using a swimboard
4 x 25 m breaststroke only arms
Workout
4 x 50 m front crawl moderate peace rest b/s 25m backstroke
rest 2′
4 x 100 m each pool try to swim underwater >8m
rest 2′
4 x 40 m front crawl push hard
Deload
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
6 x 25 m front crawl rest b/s 30″
6 x 25 m backstroke double arms rest b/s 1′
200 m swim board front crawl/ breaststroke
Technique
4 x 25 m breaststroke legs/ front crawl arms rest b/s 45″
4 x 25 m front crawl legs/ breaststroke arms rest b/s 1′
4 x 25 m front crawl 8 kicks / 1 stroke rest b/s 1′
4 x 25 m backstroke using pull buoy
Workout
8 x 50 m front crawl moderate peace rest b/s 50 m breaststroke/backstroke
rest 1′
8 x 25 m front crawl push hard @ 2′
rest 2′
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
Technique
4 x 25 m butterfly arms/front crawl legs @1’10”
4 x 25 m front crawl legs /breaststroke arms @1’10”
4 x 25 m underwater alternate front crawl using fins rest as needed
Workout
6 x 100 m front crawl aerobic peace rest b/s 25 m butterfly
rest 2′
4 x 25 m breaststroke 2 breathe each pool rest b/s 100m front crawl aerobic peace
rest 2′
4 x 25 backstroke rest b/s 50 m breaststrokes push hard
Deload
400 m swim board
[/um_show_content]
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
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:
10 Double Kettlebell Bottom Up Squat (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
10 Double Dumbbell Swing Clean & Press (10/5 kg)
1′ rest b/s
Double Kettlebell Bottom Up Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Over Head Squat 1/4 theraband
[/um_show_content]
Double Dumbbell Swing Clean & Press
Power & Power Endurance (PE)
Squat Clean + Hang Power Clean + Push Jerk
Every 30″ for 5 set
1+3+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 25″ for 5 set
1+2+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 20″ for 5 set
1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 20″ for 5 set
1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 25″ for 4 set
1+2+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 30″ for 3 set
1+3+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
[/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 2 Heavy Clean @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 15′
30 Ground to Overhead @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 10 Rope Climb[percent value=’100′ of=’maxpull-ups’ in=’reps’] Chest to Bar [/percent] 5 Legless Rope Climb
[/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
- 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
2 Sets “For Quality” of:
6 + 6 Split Stance Barbell Shoulder Press (Empty Barbell)
10 Z Press Bottom up (8/6 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Split Stance Barbell Shoulder Press
Z Press Bottom up
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Sots Press theraband
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Tall Split Jerk
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=’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 2 set @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s
1 x 2 set @ [percent value=’85’ 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′
2 Jerk Drive @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Work Capacity (WC)
EMOM 15′
1st – [percent value=’35’ of=’bar-muscle-ups’ in=’reps’] Bar Muscle Ups [/percent]
2nd – 220/200 m Row
3rd – Max Strict Unbroken HSPU
Aerobic Capacity (AC)
3 Rounds For Time
1000 m Bike Erg – 1 Breath Every 10″
2 set of 10 Unbroken Wall Ball Inspiratory Apnea
1000 m Bike Erg – only nasal breathing
2 set of 10 Unbroken Wall Ball Inspiratory Apnea
[/workout_short]
Functional Strength (FS)
Reserved for ON AIR
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Upper Body Strength
3 Sets in Compound Set of:
15 + 15 Single Arm Kettlebell Row (24/16 kg)
12 (+12) Dumbbell Fly to Row (15/10 kg)
2′ rest b/s
Single Arm Kettlebell Row
Dumbbell Fly to Row
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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