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 1 (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
Activation 2 (AT)
2 Sets “For Quality” of:
12 Barbell Jumping Back Squat (Empty Barbell)
12 + 12 Barbell Over Head Bulgarian Split Squat (Empty Barbell)
1′ rest b/s
Barbell Jumping Back Squat
Barbell Over Head Bulgarian Split Squat
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Seated Good Morning
2 x 2 @ [percent value=’25’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s
Wall Overhead Squat
3 x 8 @ empty Barbell
rest 1′ b/s
[/um_show_content]
Overhead Split Squat
3+3 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2+2 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2 x 1+1 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]
rest 2′ b/s
Back Squat
7 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent]
rest 2′
5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’90’ of=’backsquat’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
[workout_short title=’MON_WC1′ result_type=’reps’]
For Time – cap 2′
4+4 Kettlebell Snatch 32/24Kg
8 alt. Pistols
4 Bar Muscle Ups
rest 2′
For Time – cap 2′
5+5 Kettlebell Snatch 32/24Kg
10 alt. Pistols
5 Bar Muscle Ups
rest 2′
For Time – cap 2′
6+6 Kettlebell Snatch 32/24Kg
12 alt. Pistols
6 Bar Muscle Ups
rest 2′
For Time – cap 2′
7+7 Kettlebell Snatch 32/24Kg
14 alt. Pistols
7 Bar Muscle Ups
rest 2′
For Time – cap 2′
8+8 Kettlebell Snatch 32/24Kg
16 alt. Pistols
8 Bar Muscle Ups
rest 2′
For Time – cap 2′
9+9 Kettlebell Snatch 32/24Kg
18 alt. Pistols
9 Bar Muscle Ups
[/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 Barbell Banded Pendlay Row (50/35 kg)
20 Dumbbell Fly to Row (15/10 kg)
1’30 rest b/s
Barbell Banded Pendlay Row
Dumbbell Fly to 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 (Class)
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)
Ankle Mobility – Part 3
Activation 1 (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
Activation 2 (AT)
2 Sets of:
30″ Work Time – Double Kettlebell Rack Snatch Alternate (12/8 kg)
10″ Transition
30″ Work Time – Barbell Over Head Jumping Squat (Empty)
10″ Transition
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
10″ Transition
Double Kettlebell Rack Snatch Alternate
Barbell Over Head Jumping 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 + Below The Knees Hang Squat Snatch + Hang Squat Snatch + High Hang Squat Snatch + Power Snatch
Every 30″ for 4 set
1+1+1+1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
Power Snatch + Below The Knees Hang Squat Snatch + Hang Squat Snatch + Power Snatch
Every 25″ for 4 set
1+1+1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
Power Snatch + Below The Knees Hang Squat Snatch + Power Snatch
Every 20″ for 4 set
1+1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Power Snatch + Below The Knees Hang Squat Snatch + Power Snatch
Every 20″ for 4 set
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
Power Snatch + Below The Knees Hang Squat Snatch + Hang Squat Snatch + Power Snatch
Every 25″ for 3 set
1+1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
Power Snatch + Below The Knees Hang Squat Snatch + Hang Squat Snatch + High Hang Squat Snatch + Power Snatch
Every 30″ for 2 set
1+1+1+1+1 @ [percent value=’60’ 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 Heavy Snatches Single @rpe 9
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 reps9 – There’s another rep in the tank, but it’s a grind8 – 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 18′
3 Rounds of
[percent value=’66’ of=’strict-handstand-push-ups’ in=”] Handstand Push-ups[/percent] 20 Cal Bike Erg
then
3 Rounds of
[percent value=’66’ of=’maxpull-ups’ in=”] Pull-ups [/percent] 20 Cal Row
then
3 Rounds of
[percent value=’66’ of=’strict-ring-dips’ in=”] Ring Dips [/percent] 20 Cal Ski Erg
[/workout_short]
Insert ONLY your WC1 score is reps
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
5′ rest then
[workout_short title=’TUE_WC2′ result_type=’time’]
3 Rounds For Time
3 Legless Rope Climb
30 GHD Situps
[/workout_short]
Insert ONLY your WC2 score is time
[/um_show_content]
Functional Strength (FS)
3 Sets in Compound Set of:
12 Dynamic Band Rows
20 Supinated Grip Bar Rows
1’30 rest b/s
Dynamic Band Rows
Supinated Grip Bar Rows
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
Activation (AT)
2 Sets “For Quality” of:
12 Double Dumbbell Romanian Deadlift (15/10 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Double Dumbbell Romanian Deadlift
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
GHD Razor Curl
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebell RDL
2 x 8 @ 2 x 32/24Kg
Double Dumbbell Bulgarian Split Squat
2 x 6+6 @ 2x25Kg
rest 2′ b/s
[/um_show_content]
no hook Prone Grip Deadlift
2 x 3 @ [percent value=’65’ of=’Deadlift ‘ in=’kg’][/percent] rest 2′ b/s
Deadlift
7 @ [percent value=’60’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
5 @ [percent value=’70’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
3 @ [percent value=’80’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’Deadlift ‘ in=’kg’][/percent]
rest 2′
1 @ [percent value=’90’ of=’Deadlift ‘ in=’kg’][/percent]
Aerobic Capacity (AC)
Every 3′ for 9′ until death
10/8 Cal Assault Bike
250/220m Row
10/8 Cal Assault Bike
active rest 1’30 on C2 Rower
Every 3′ for 9′ until death
12/9 Cal Assault Bike
220/190m Row
12/9 Cal Assault Bike
active rest 1’30 on C2 Rower
Every 3′ for 9′ until death
14/10 Cal Assault Bike
180/150m Row
14/10 Cal Assault Bike
active rest 1’30 on C2 Rower
Every 3′ for 9′ until death
16/12 Cal Assault Bike
150/130m Row
16/12 Cal Assault Bike
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set of:
12 + 12 Single Kettlebell GHD Rows (24/16 kg)
12 + 12 Single Arm Landmine Rows (40/30 kg)
1’30 rest b/s
Single Kettlebell GHD Rows
Single Arm Landmine Rows
[/um_show_content]
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″;
6 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;
Workout
4 x 50 m front crawl moderate peace rest b/s 25m backstroke;
rest 2′
4 x ( 50 m + 50 m ) breaststroke + backstroke no rest b/s;
rest 2′
4 x 25 m front crawl push hard;
Deload
200 m front crawl swim board
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/ backstroke arms face up rest b/s 45″;
4 x 25 m backstroke legs/ breaststroke arms face up rest b/s 1′;
4 x 25 m front crawl pull buoy rest b/s 1′;
Workout
8 x 50 m front crawl push hard rest b/s 25 m breaststroke/backstroke;
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;
Technique
4 x 25 m butterfly arms/front crawl legs @1’10”;
4 x 25 m front crawl legs /backstroke double arms @1’10”;
6 x 25 m underwater alternate front crawl using fins rest as needed;
Workout
4 x 100m medley push hard butterfly and front crawl rest b/s 2′
8 x 50 m breaststroke moderate pace rest b/s 45″
Deload
400m 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 1 (AT)
2 Sets for Quality
- 15 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 15 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
2 Rounds – Increase Pace across Round
8 Cal Row – Stiff Legs
8 Double Dumbbell Bulgarian Split Squat Clean & Press (15/10 kg) – Left
8 Burpees Pull Ups
8 Double Dumbbell Bulgarian Split Squat Clean & Press (15/10 kg) – Right
30″ rest b/s
Double Dumbbell Bulgarian Split Squat Clean & Press
Power & Power Endurance (PE)
Power Clean + Below The Knees Hang Squat Clean+ Hang Squat Clean+ High Hang Squat Clean+ Push Jerk
Every 30″ for 4 set
1+1+1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Power Clean + Below The Knees Hang Squat Clean+ Hang Squat Clean+ Push Jerk
Every 25″ for 4 set
1+1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Power Clean + Below The Knees Hang Squat Clean+ Push Jerk
Every 20″ for 4 set
1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Power Clean + Below The Knees Hang Squat Clean+ Push Jerk
Every 20″ for 4 set
1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Power Clean + Below The Knees Hang Squat Clean+ Hang Squat Clean+ Push Jerk
Every 25″ for 3 set
1+1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Power Clean + Below The Knees Hang Squat Clean+ Hang Squat Clean+ High Hang Squat Clean+ Push Jerk
Every 30″ for 2 set
1+1+1+1+1 @ [percent value=’60’ 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 Heavy Clean Single @rpe 9
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 12′
30 Double Dumbbell Ground to Overhead (22.5/15 kg)
20 Toes to Bar
10 Strict HSPU
5 Bar Muscle Ups[/workout_short]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets in Compound Set of:
12 + 12 Dumbbell Chainsaw Row (30/25 kg)
20 + 20 Single Arm Ring Rows
1’30 rest b/s
Dumbbell Chainsaw Row
Single Arm Ring 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
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
- 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
Activation 2 (AT)
2 Sets “For Quality” of:
10 Tall Kneeling Z Press KB Bottom Up (12/8 kg)
30″ rest between
10 + 10 Single Dumbbell High Pull (10/5 kg)
30″ rest between
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
30″ rest between
Tall Kneeling Z Press KB Bottom Up
Single Dumbbell High Pull
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Pike Glutes Tap
[/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=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+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+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s
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
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Jerk Drive
EMOM 6′
1 Jerk Drive @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Work Capacity (WC)
EMOM 12′
1st – [percent value=’33’ of=’legless-rope-climb-in-2′ in=’reps’] Legless Rope Climb [/percent] 2nd – 200 m Run
Reserved for ON AIR
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Aerobic Capacity (AC)
Reserved for ON AIR
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5 Rounds For Time
15 m Apnea Walk Carry 15/9Kg Med Ball
20 Only Nasal Breathing Burpees
15m Apnea Walk Carry 15/9Kg Med Ball
0,6m Assault Bike 1 Breath every 20″
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Functional Strength (FS)
2 Sets in Compound Set of:
12 GHD Sit Ups Tempo Training – Tempo 3.3.1.1
10 Strict Toes to Bar
1’30 rest b/s
GHD Sit Ups Tempo Training
Strict Toes to Bar
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