Monday
General Warmup (GW)
Emom 8′
150/130 m Row
Notes. Breath Only with the nose during rowing
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Activation (AT)
Alternating KB Z Press (16/12kg) – 2 set x 8+8 reps – 1′ rest bet
Barbell Overhead Carry (40/30kg) – Snatch Grip – 2 sets x 20m – 1′ rest bet
Power & Power Endurance (PE)
Power Snatch
Every 30″ for 3′, 3 reps t&go @ [percent value=”55″ of=”snatch” in=”kg”][/percent]
rest 90″
Every 40″ for 3’20”, 4 reps t&go @ [percent value=”60″ of=”snatch” in=”kg”][/percent]
rest 80″
Every 40″ for 3’20, 3 reps t&go @ [percent value=”65″ of=”snatch” in=”kg”][/percent]
rest 80″
Every 30″ for 3′, 2 reps t&go @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
Mobility (MO)
Ankle Mobility – Part 3
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level. Go to the next level ONLY if you do perfectly all the reps.
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Strength & Strength Endurance (SE)
Back Squat, first rep in tempo 3.3.x.x
Ramping until reach [percent value=”60″ of=”backsquat” in=”kg”][/percent] then
5 @ [percent value=”67″ of=”backsquat” in=”kg”][/percent] rest 3′
5 @ [percent value=”70″ of=”backsquat” in=”kg”][/percent] rest 3′
3 @ [percent value=”78″ of=”backsquat” in=”kg”][/percent] rest 3′
3 @ [percent value=”80″ of=”backsquat” in=”kg”][/percent] rest 3′
4×1@ [percent value=”82″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
then
Back Squat no tempo training
3×2 @ [percent value=”85″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
WC1: 5 rounds for time
12 OHS 60/40
5mt HSW
12 DB DL 2×25/17.5
5mt HSW
take at least 1 hour
[workout_short title=’MON_WC2′ result_type=’time’]
WC2: For Time
21-15-9-15-21
Wall Ball 9/6Kg
SDHP 40/25Kg[/workout_short]
Insert ONLY your WC2 score.
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
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 3
General Warmup (GW)
3 rounds not for time
8 Tempo Air Squat 3.3.3.x
15 Sit ups
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
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
Activation (AT)
Close Grip Chin ups – Weighted Ktb 12/WB 20 lb – 2 sets x 8 reps – 1′ rest bet
Cross Body Dumbbell Muscle Clean (20/15kg) – 2 sets x 8+8 – 1′ rest bet
Power & Power Endurance (PE)
PE1: For Time
legless rope climb, [percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]
2 Squat Clean t&go @ [percent value=”70″ of=”squatclean” in=”kg”][/percent]
rest 1:3 (triple work time)
legless rope climb, [percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]
2 Squat Clean t&go @ [percent value=”73″ of=”squatclean” in=”kg”][/percent]
rest 1:3 (triple work time)
legless rope climb, [percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]
2 Squat Clean t&go @ [percent value=”75″ of=”squatclean” in=”kg”][/percent]
rest 1:3 (triple work time)
legless rope climb, [percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]
2 Squat Clean t&go @ [percent value=”78″ of=”squatclean” in=”kg”][/percent]
rest 1:3 (triple work time)
legless rope climb, [percent value=”50″ of=”legless-rope-climb-in-2″ in=”reps”][/percent]
2 Squat Clean t&go @ [percent value=”80″ of=”squatclean” in=”kg”][/percent]
PE2: Clean Pull + Hang Clean Pull
E2MOM for 20′ – 14′
1+1 @ [percent value=”107″ of=”squatclean” in=”kg”][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 3′ – Push Hard!
15-12-9
Thruster 50/35
GHD Situps
Then
Max Effort Cal Row
rest 1:2 (double work time)
Notes. start new round only if your score isn’t over 15% of your best score – example:
– first round in 32cal (15% is approximately 5 cal)
– second round in 30 –> ok 🙂
– third round in 28 –> ok 🙂
– fourth round in 26 –> Stop yourself! 🙁
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
Warmup Accessory (WA)
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
Breathing Work
Swim Session (AC)
Basic schedule
150 m Warm Up
8 x (12,5 m Apnea + 12,5 m backstroke) – 2′ rest bet
6 x 25 m (1st only left arm – 2nd only right arm) – 1′ rest bet
6 x (12,5 m @ 90% + 78,5 m @ 50%) – 15″ rest bet
6 x (25 m @ 80% + 25 m backstroke) – 10″ rest bet
300 m with flippers and board
Advance Scheduling
200 m Warm up
3 x Max eff. static Apnea – 1′ rest bet
3 x Max eff. static Dispnea – 1′ rest bet
8 x 50 m – Only left arm – 20″ rest bet – Long Strokes
8 x 50 m – Only right arm – 20″ rest bet – Long Strokes
8 x 50 m – Only arms – 20″ rest bet – Long Strokes
8 x 50 m – Only kick – 20″ rest bet – 90% pace Max
8 x 100 m – Keep Focused on Technique – 20″ rest bet – 90% pace Max
200 m Cool down
Accessory (AY)
Thursday
General Warmup (GW)
5 Rounds not for time
20 Air Squat
15 Hollow Rock
10 SDHP KT 12/8Kg
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Warmup Accessory (WA)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
- Do first quadruped and then seated in the same scheme
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
3 positions:
- First: quadrupled position
- Second: single arm quadruped position
- Third: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
- Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm
Scapula Stabilization – Part 2
Reps scheme:
- 8 good reps and 15 second hold with no eyes.
Glutes & Hamstrings Activation – Part 1
3 movement in the video:
1- hip bridge with band
2- hip bridge walking
3- 1 leg hip bridge
In the second movement focus on the perfect line of the hips and stay stable in every reps.
In the third movement good hip extension and stable top position
Reps scheme:
- First movement: 15/20 Seconds hold + 10/12 good reps.
- Second movement: 20 reps, 10 reps each leg.
- Third movement: 8/10 seconds hold + 6/8 good reps each leg.
Activation (AT)
Kang Squat (40/30kg) – 3 sets x 10 reps – 1′ rest bet
Compression Sit Up to Pancake (Plate 5kg) – 2 sets x 8 reps – Focused on All movement – Don’t Rush – 1′ rest bet
Power & Power Endurance (PE)
PE1: Power Clean&Jerk
Every 40″ for 3’20”, 2 reps t&go @ [percent value=”55″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20”, 4 reps t&go @ [percent value=”60″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 50″ for 3’20”, 3 reps t&go @ [percent value=”65″ of=”cleanjerk” in=”kg”][/percent]
rest 80″
Every 40″ for 3’20”, 2 reps t&go @ [percent value=”70″ of=”cleanjerk” in=”kg”][/percent]
PE2: Jerk from Blocks
1+1 @ [percent value=”75″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”78″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”80″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”82″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”85″ of=”jerk” in=”kg”][/percent] rest 2′
1+1 @ [percent value=”87″ of=”jerk” in=”kg”][/percent] rest 2′
1x5set @ [percent value=”90″ of=”jerk” in=”kg”][/percent] rest 2′ rest 90″ b/s
Mobility (MO)
Ankle Mobility – Part 3
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
15 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
Mini Band Lateral Walk – Lateral Chain Activation
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Strength & Strength Endurance (SE)
Front Squat
Ramping until reach [percent value=”93″ of=”squatclean” in=”kg”][/percent] then
6×1 @ [percent value=”103″ of=”squatclean” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
[workout_short title=’THU_WC3′ result_type=’reps’]
WC1: AMRAP 16′
14 Burpees
12 C2B
10 GHD Sit Ups
8 HSPU
Notes. wear 10/5Kg Vest
[/workout_short]
Insert ONLY your WC1 score.
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
Friday
General Warmup (GW)
5 rounds not for time
10 cal Bike backspin
5 Bar Row (barbell on the rack)
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
Warmup Accessory (WA)
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
Glutes & Hamstrings Activation – Part 3
10 Reps each legs
3 levels of difficulty
- with arms
- without forearms
- without arms
Choose your level and go to the next level ONLY if you do perfectly all the reps.
Activation (AT)
DB Jefferson Curl to Overhead Extension (light weight) – 3 sets x 8 reps – 1′ rest bet
Ring swing pull ups – 3 sets x 5 reps – Straight Body – 1′ rest bet
Power & Power Endurance (PE)
PE1: For Time
Ring Muscle Ups, [percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”73″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”75″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”78″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
Ring Muscle Ups, [percent value=”50″ of=”ring-muscle-ups-in-2″ in=”reps”][/percent]
2 Squat Snatch t&go @ [percent value=”80″ of=”snatch” in=”kg”][/percent]
PE2: Snatch Pull + Hang Snatch Pull
E2MOM for 20′ – 14′
1+1 @ [percent value=”107″ of=”snatch” in=”kg”][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 3′ – Push Hard!
10 T2B
25 DU
10 Ring Dips
25 DU
10 Pistol Alt.
25 DU
Max Effort Cal Bike
rest 1:2 (double work time)
Wear 10/5Kg vest
Notes. start new round only if your score isn’t over 15% of your best score, for example:
– first round in 32cal (15% is approximately 5 cal)
– second round in 30 –> ok 🙂
– third round in 28 –> ok 🙂
– fourth round in 26 –> Stop yourself! 🙁
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
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
3 Rounds not for time
10+10 Single Kettlebell Russian Swing 16/12Kg
15 Back Ext
10 No Pushups Burpees
Aerobic Capacity (AC)
[workout_short title=’SAT_AC1′ result_type=’time’]
For Time
10Km Row
Notes. Save the score on your Bio!
[/workout_short]
Insert ONLY your AC1 score.
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