Read before Start
If you think that just training can improve yourself, you are wrong. The really matter to improve is to recovery yourself after a good training cycle for letting your body and your neural system grow up. Doing stupid extra during this weeks means “I don’t really want to improving myself.” So stay focused, enjoy the deload week after 6 big Volume and Aerobic Capacity Weeks and prepare yourself to lift some heavy shit during next mesocycle.
Monday
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)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
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
Notes. In the first movement focus on good hip extension and muscles work.
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Double kettlebell snatch bottom up (16/12 kg) – 2 sets x 10 – 1′ rest bet
Cossack lunges – 2 sets x 8 + 8 – 1′ rest bet
Power & Power Endurance (PE)
Snatch (Any Style)
Every 3 minutes for 21′
(1+1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent]
Every 2 minutes for 16′
(1) @ [percent value=”82″ of=”snatch” in=”kg”] [/percent]
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
5 x 5 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s
Barbell Hip Thrust
3×8 (50/30) with 2 seconds hold in top position rest 1’30” b/s
Aerobic Capacity (AC)
Row
20′ @ 24-26 strokes – easy pace
1′ @ 30-32 strokes – moderate/fast
1′ @ 28-30 strokes – moderate
1′ @ 24-26 strokes – easy
1′ @ 30-32 strokes – moderate/fast
1′ @ 28-30 strokes – moderate
1′ @ 24-26 strokes – easy
1′ @ 30-32 strokes – moderate/fast
1′ @ 28-30 strokes – moderate
1′ @ 24-26 strokes – easy
Total row time: 20′
Total row time: 29′
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)
Bodyweight 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
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
Activation (AT)
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
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.
Ring rows alternate & lateral pull – 2 sets x 6 + 6 – 1′ rest bet
Double KTB floor press (16/12 kg) – 2 sets x 10 – 1′ rest bet
Strength & Strength Endurance (SE)
Strict Pullups
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 2′
[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]
rest 3′
Try your New Maxes and remember to update your bio
Strict Ring Dips
[percent value=”30″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 2′
[percent value=”30″ of=”strict-ring-dips” in=”reps”] [/percent]
rest 3′
Try your New Maxes and remember to update your bio
Work Capacity (WC)
4′ AMRAP
30 Wall Ball
18 Power Snatch 60/43 kg – Perform by 3.2.1 reps Touch&Go
30 Box Jump Over
18 Power Clean 60/43 kg – Perform by 3.2.1 reps Touch&Go
rest 4′
4′ AMRAP
30 Wall Ball
18 Power Snatch 50/35 kg – Perform by 3.2.1 reps Touch&Go
30 Box Jump Over
18 Power Clean 50/35 kg – Perform by 3.2.1 reps Touch&Go
rest 4′
4′ AMRAP
30 Wall Ball
18 Power Snatch 40/25 kg- Perform by 3.2.1 reps Touch&Go
30 Box Jump Over
18 Power Clean 40/25 kg – Perform by 3.2.1 reps Touch&Go
Notes. 3.2.1 reps = 3 t&go – drop – 2 t&go – drop – 1 – drop – restart.
Keep constant pace and movement quality. Don’t rush.
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)
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 (AT)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
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
Notes. In the first movement focus on good hip extension and muscles work.
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Mix rack KTB + DB bench press (16-20 / 12-15 kg) – 2 sets x 8 + 8 – 1′ rest bet
Strict Chest to Bar – 2 sets x 5 – 1′ rest bet
Strength & Strength Endurance (SE)
Bench Press
Ramping by triple until @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent], rest 3′
then
5×5 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent], rest 2′ b/s
Landmine Row
3×8 Tempo Training 2.0.X.1 (40/30 kg) rest 1′ b/s
Legless Rope Climb (4,5mt)
[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent]
rest 3′
Try your max Effort of Legless Rope Climb in 2′ and remember to update your Bio
Notes. Remember that Rope Must be 4,5mt so if they’re higher Touch the rope before, if they are lower, don’t jump or start seated
Functional Strength (FS)
READ BEFORE START
If you feel weak or not coordinated by one side, add 2 sets x 5 reps for the weak side.
Single KTB contralateral cossack thruster (16/12 kg) – 3 sets x 5 + 5 – 1′ rest bet
GHD single KTB Rows (16/12 kg) – 3 sets x 5 + 5 – 1′ rest bet
Double KTB front rack contralateral step press & step up (16/12 kg) – 3 sets x 5 + 5 – 1′ rest bet
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)
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
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
Swim Session (AC)
Basic schedule
Warmup
2 x 25 m – backstroke – 30″ rest bet
2′ rest
4 x 25 m – front crawl – 45″ rest bet
1’45 rest
3 x 25 m – kick – no swim board – 20″ rest bet
2’30 rest
4 x 50 m – front crawl – 40″ rest bet
3′ rest
Technique
4 x 25 m – front crawl – one arm / switch every pool – using pull buoy – 45″ rest bet
2′ rest
4 x 25 m – backstroke – using pull buoy – 20″ rest bet
2′ rest
4 x 25 m – front crawl – using pull buoy – 20″ rest bet
3′ rest
Speed Step – Front Crawl
3 x 100 m – moderate pace – each turn perform 5 m underwater swimming – 2′ rest bet
2’30 rest
2 x 100 m – moderate pace – only 2 breath on the first 25 m – 1’30 rest bet
2’30 rest
1 x 100 m – backstroke – moderate peace – using fins
3′ rest
Cool down
100 m – swim board kick – front crawl / backstroke – switch every 50 m – using fins – 1’10 rest bet
Advanced schedule
Warmup
3 x 100 m – backstroke – 40″ rest bet
1′ rest
3 x 50 m – front crawl – easy pace – 30″ rest bet
1′ rest
4 x 25 m – kick – no swim board – 20″ rest bet
1′ rest
2 x 50 – front crawl – 30″ rest bet
3′ rest
Technique
3 x 100 m – front crawl + breaststroke – only arms – using pull buoy – 1′ rest bet
2′ rest
2 x 25 m – backstroke – “bet-legs board II” – 1′ rest bet
2′ rest
Speed Step
3 x 100 m – – front crawl – moderate pace – each turn perform 8 m underwater swimming – 2′ rest bet
3′ rest
3 x 100 m – backstroke – moderate pace – each turn perform 10 m underwater swimming – using fins – 2′ rest bet
3′ rest
Cool down
150 m – swim board – using fins – 1 pool front crawl / 1 backstroke
Bet-legs board II
Friday
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)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.
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
Notes. In the first movement focus on good hip extension and muscles work.
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.
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
Double kettlebell clean & press bottom up (16/12 kg) – 2 sets x 8 – 1′ rest bet
3 position matador dips – 2 sets x 5 – 1′ rest bet
Power & Power Endurance (PE)
Clean & Jerk(Any Style)
Every 3 minute for 21′
(1+1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
Every 2 minute for 16′
(1) @ [percent value=”82″ of=”cleanjerk” in=”kg”] [/percent], rest 90″
Strength & Strength Endurance (SE)
Deadlfit
Ramping by triple until @ [percent value=”60″ of=”deadlift” in=”kg”] [/percent], rest 3′
then
5 x 5 @ [percent value=”70″ of=”deadlift” in=”kg”] [/percent], rest 2′ b/s
Both feet elevated double KTB carry split squat (12/8 kg)
3x 8+8 Tempo Training 2.0.1.1 rest 1’30” b/s
Aerobic Capacity (AC)
Bike:
If you didn’t get your RPM parameter, try this:
Start from 52/46 rpm and add 1RPM each minute.
Notes. Remember to update your BIO
Otherwise
20′ between [percent value=”84″ of=”rpm-marker” in=”rpm”] [/percent] and [percent value=”86″ of=”rpm-marker” in=”rpm”] [/percent]
1′ @ [percent value=”94″ of=”rpm-marker” in=”rpm”] [/percent] 1′ @ [percent value=”90″ of=”rpm-marker” in=”rpm”] [/percent]
1′ back spin @ 48/42rpm
1′ @ [percent value=”94″ of=”rpm-marker” in=”rpm”] [/percent] 1′ @ [percent value=”90″ of=”rpm-marker” in=”rpm”] [/percent]
1′ back spin @ 48/42rpm
1′ @ [percent value=”94″ of=”rpm-marker” in=”rpm”] [/percent] 1′ @ [percent value=”90″ of=”rpm-marker” in=”rpm”] [/percent]
1′ back spin @ 48/42rpm
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.
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
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
Activation (AT)
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
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.
Barbell Cuban press (empty BB or Short bar) – 2 sets x 6 – 1′ rest bet
Full ROM Back Extension – 2 sets x 8 – 1′ rest bet
Strict HSPU
[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 2′
[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]
rest 2′
Try your New Maxes and remember to update your bio
Work Capacity (WC)
[workout_short title=’SAT_WC1′ result_type=’time’]
WC1: Team of 2 For Time:
50 Cal Row while 50 Cal Bike Working Togheter
50 Overhead Squat 50/35Kg while 50 HSPU
50 C2B while 50 GHD SitUps
50 Front Facing Burpees while 50 DB Squat Snatch 25/17.5Kg
Notes. Insert the score as your partner.
Choose your strategy during every set.
[/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