Monday
General Warmup (GW)
EMOM 8′
150/130 m Row
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Warmup Accessory (WA)
Glutes & Hamstrings Activation – Part 3
5 to 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.
Glutes & Hamstrings Activation – Part 4
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
Focus on quality
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
Activation (AT)
Dual Ktb Bottom up Front Squat (16/12kg) – 3 sets x 8 reps – Focused on Stability – 1’rest bet
Tall Kneeling Ktb Push press (20/16kg) – 3 sets x 10 reps – 1’rest bet
Strength & Strength Endurance (SE)
Back Squat, first rep in tempo 3.3.x.x
Ramping until reach 50% of 1RM then
5 @ [percent value=”62″ of=”backsquat” in=”kg” /] rest 3′
5 @ [percent value=”67″ of=”backsquat” in=”kg” /] rest 3′
3 @ [percent value=”72″ of=”backsquat” in=”kg” /] rest 3′
3 @ [percent value=”75″ of=”backsquat” in=”kg” /] rest 3′
5 x 2 @ [percent value=”78″ of=”backsquat” in=”kg” /] rest 3′ b/s
then
Back Squat no tempo training
4 x 4 @ [percent value=”78″ of=”backsquat” in=”kg” /] rest 3′ b/s
Work Capacity (WC)
Prepare all you need for workouting before start
WC1: For Time
3 Rounds:
15 Burpees Box jump Over
7 Power Clean @ [percent value=”65″ of=”cleanjerk” in=”kg”]
Rest 5′
3 Rounds:
15 Burpees Box Jump Over
7 Shoulder to Overhead @ [percent value=”65″ of=”cleanjerk” in=”kg”]
Active rest
20′ Bike or Row, don’t cool down too much then.
[workout_short title=’MON_WC2′ result_type=’time’]
WC2: 2 Rounds For Time:
15/11 Cal Bike
15 m OverHead Lunges Axle 70/45 Kg
15 m Handstand Walk
15/11 Cal Bike
15 m Handstand Walk
15 m OverHead Lunges Axle 70/45 Kg
[/workout_short]
Insert ONLY your WC2 score.
Mobility and Stretching (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
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 to 15 reps (slowly)
- Shoulder extension with barbell – 10 to 15 Reps
General Warmup (GW)
3 Rounds not for time
8 Tempo Air Squat 5.5.5.x
8 Tempo Pushups 5.5.5.x
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
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.
Activation (AT)
Bottoms Up Ktb Carry OH (2/16;12kg) – 3 sets x 20m – 1’rest bet
Barbell OH Cossack Squat – Empty BB – 3 sets x 5+5 – 1’rest bet
Power & Power Endurance (PE)
For Time (try all touch&go) 60/40 kg – 50/32 kg
4 Power Snatch
3 Hang Squat Snatch
2 Overhead Squat
1 Snatch Balance
rest 1:2 (double time work) x 5 – 3 rounds
Snatch Pull + Hang Snatch Pull + Panda Pull Snatch Grip
E2MOM for 20′- 14′
1+1+1 @ [percent value=”105″ of=”snatch” in=”kg” /] all Touch & go
Strength Endurance & Aerobic Power (SE)
Every 5′ for 10′
20 Burpees Touch Target AFAP
[percent value=”100″ of=”legless-rope-climb-in-2″ in=”” /] Legless RC
No rest between
Every 5′ for 10′
20 Burpees Touch Target AFAP
[percent value=”66″ of=”legless-rope-climb-in-2″ in=”” /] Pegboard
Aerobic Capacity (AC)
EMOM 40′ – 30′
1st – 9 Snatch 35/25 Kg
2nd – 12/10 Cal Row
3rd – 9 Ring Dips
4th – 12/10 Cal Row
5th – 9 Clean & Jerk 35/25 Kg
6th – 12/10 Cal Row
Accessory (AY)
Heavy Yoke Carry BR – 3 sets x 20m – 1’rest bet
Wednesday
General Warmup (GW)
5 Rounds not for time
20 Air Squat
15 Hollow Rock
10 SDHP 16/12Kg
Mobility (MO)
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Warmup Accessory (WA)
Glutes & Hamstrings Activation – Part 3
5 to 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.
Glutes & Hamstrings Activation – Part 4
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.
Glutes & Hamstrings Activation – Part 5
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
Focus on quality
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
Activation (AT)
DB step up alt. (2 DB 15/12kg) – 2 sets x 8 reps – 1′ rest bet
Box Pistol – 2 sets x 3+3 – 1′ rest bet
Seated Box Jump (from 50 cm to 50/60/70 cm ramping) – Accumulate 3 reps x each eight x 2 sets each – 10″ bet each reps – 30″ rest bet each sets – focused on speed and esplosive strength
Power & Power Endurance (PE)
Squat Clean
ramping to [percent value=”85″ of=”cleanjerk” in=”kg” /]
– until [percent value=”60″ of=”cleanjerk” in=”kg” /] by triple
– until [percent value=”75″ of=”cleanjerk” in=”kg” /] by double
– until [percent value=”85″ of=”cleanjerk” in=”kg” /] by single
then
For Time
400 m Run @ 90% of max effort (keep correct form)
3 Squat Clean @ [percent value=”85″ of=”cleanjerk” in=”kg” /]
Rest 3′ x 5 – 3 rounds
Notes. Run fast as you can, then no transiction time when you catch the bar and snatch it. Successfully lift when you are tired mean solid lift. You can perform a power or a squat, you can do touch & go or Drop and go but the target is to do it as fast as possible without mistakes.
Aerobic Power & Lactic Training (AP)
[workout_short title=’WED_WC1′ result_type=’reps’]
AP1: 4′ AMRAP
30 cal Row
30 Wall Ball
30 Deadlift 100/70Kg
30 HSPU[/workout_short]
Insert ONLY your AP1 reps.
rest 2′[workout_short title=’WED_WC2′ result_type=’reps’]
AP2: 6′ AMRAP
30 cal Row
30 Wall Ball
30 Deadlift 100/70Kg
30 HSPU[/workout_short]
Insert ONLY your AP2 reps.
rest 3′[workout_short title=’WED_WC3′ result_type=’time’]
AP3: For Time
30 cal Row
30 Wall Ball
30 Deadlift 100/70Kg
30 HSPU[/workout_short]
Insert ONLY your AP3 time.
Aerobic Capacity (AC)
Ski Erg
30′ @70-75% of your MHR
Thursday
Warmup Accessory (WA)
Breathing Work
20 cycles – Complete breathing – Focused especially in Clavicle Part
Swim Session (AC)
Basic Schedule
150m Warm up
8X50m – Sprint – Keep focused on breathing – Try to use Diaphragm – 30”rest bet
8x50m – Moderate Pace – Try breath every 4 strokes – 30”rest bet
8x50m – Moderate Pace – Breath every 2 strokes – 20”rest bet
4 x Max Eff. Dynamic Apnea – rest as you need bet set
100m Cool down
Advance Schedule
200m Warm up
6x100m – Sprint – Keep focused on breathing – Try to use Diaphragm – 30”rest bet
6x100m – Moderate Pace – Try breath every 5 strokes – 30”rest bet
6x100m – Moderate Pace – Breath every 2 strokes – 20”rest bet
6 x Max Eff. Dynamic Apnea – rest as you need bet set 200m Cool Down
Notes. the change of respiration serves to give new stimuli to our nervous system but above all serves to vary the amount of oxygen stored during the effort. In this way we are accustomed to our physicists to change the pace and quantity of oxygen.
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
Warmup Accessory (WA)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
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
- Now do only the first position, 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
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
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
2 positions:
- First: quadrupled position
- Second: hollow body hold
Now do only the first, 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!!
Scapula Stabilization – Part 2
Reps scheme:
5 good reps and 10 second hold with no eyes.
Accessory (AY)
Ktb Shoulder Rolls (16/12kg) – 3 sets x 10+10 rotations forward/back – 1’rest bet
False Grip Ring Pull ups – 3 sets x 8 reps – 1’rest bet
Elevate Press with Box (back to wall) – 3 sets x 8 reps – 1’rest bet
Friday
General Warmup (GW)
5 rounds not for time
10 cal Bike backspin
10 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 to 15 reps (slowly)
- Shoulder extension with barbell – 10 to 15 Reps
Warmup Accessory
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)
Half Kneeling Landmine Press (40/35kg) – 3 sets x 8+8 reps – 1’rest bet
Glute Bridge Single Arm Dumbbell Floor Press (20/15kg) – 3 sets x 8+8 reps – 1’rest bet
Strength & Strength Endurance (SE)
For Time
10 Long Cycle Kettlebell 2×32/24Kg
10 Strict HSPU
90″ rest
8 Long Cycle Kettlebell 2×32/24Kg
8 Strict HSPU
90″ rest
6 Long Cycle Kettlebell 2×32/24Kg
6 Strict HSPU
90″ rest
8 Long Cycle Kettlebell 2×32/24Kg
8 Strict HSPU
90″ rest
10 Long Cycle Kettlebell 2×32/24Kg
10 Strict HSPU
Notes. Scale Kettlebells weight if you can’t perform 4reps of long Cycle unbroken.
Warmup Accessory
Bodyweight Routine
Notes. Follow routine step by step.
Work Capacity (WC)
[workout_short title=’FRI_WC1′ result_type=’reps’]
WC1: AMRAP in 17 minutes of:
40 Burpees OTB (Front Facing)
35 Kg Snatch, 30 reps
30 Burpees OTB
60 Kg Snatch, 30 reps
20 Burpees OTB
75 Kg Snatch, 30 reps
10 Burpees OTB
95 Kg Snatch, as many reps as possible[/workout_short]
Insert ONLY your WC1 score.
Aerobic Capacity (AC)
Bike
30′ @70-75% of MHR
Saturday
General Warmup (GW)
3 Rounds not for time
10+10 Single Kettlebell Russian Swing 16/12Kg
15 Back Ext
10 No Pushups Burpees
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
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
- Now do only the first position, 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
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
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
2 positions:
- First: quadrupled position
- Second: hollow body hold
Now do only the first, 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!!
Scapula Stabilization – Part 2
Reps scheme:
5 good reps and 10 second hold with no eyes.
Activation (AT)
Filly Z press (DB 15/12 – Ktb 16/12kg) – 3 sets x 3+3 reps – 3″ hold Top Position – 1’rest bet
Bottom Up 2 Ktb Press (ramping 8/12/16kg) – 3 sets x 5 reps – 3″ hold Top Position – 1’rest bet
Contralateral Single Arm Ring Row Hold – 3 sets x 5+5 reps – 2″hold at chest – 1’rest bet
Power & Power Endurance (PE)
Jerk (Split or Push), from blocks
Ramping to [percent value=”65″ of=”cleanjerk” in=”kg” /]
Then
3 @ [percent value=”70″ of=”cleanjerk” in=”kg” /]
2 @ [percent value=”75″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”77″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”80″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”82″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”85″ of=”cleanjerk” in=”kg” /]
1 x 5 sets @ [percent value=”87″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”85″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”82″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”80″ of=”cleanjerk” in=”kg” /]
1 @ [percent value=”77″ of=”cleanjerk” in=”kg” /]
2 @ [percent value=”75″ of=”cleanjerk” in=”kg” /]
3 @ [percent value=”70″ of=”cleanjerk” in=”kg” /]
Rest from 2′ to 3′ between sets