Monday

Mobility (MO)

Notes. If you have a lack of mobility in one side of the body, do 1-2 extra sets only in that area.

Thoracic Spine Mobility – Part 1

Thoracic Spine Mobility – Part 2

Thoracic Spine Mobility – Part 3

Warmup Accessory (WA)

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

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 pull 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 for poor mobility, 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:
8 good reps and 15 second hold with no eyes.

Start with the load of last week

Mobility (MO)

Ankle Mobility – Part 2

Ankle Mobility –  Part 3

Warmup Accessory

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.

General Warmup (GW)

5 rounds not for time
20 Single Under
15 Jumpin’ Jacks
10 Sit Ups

Activation (AT)

Single Arm DB Overhead Reverse Lunge (20-22.5-25kg / 12.5-15-17.5Kg) – 3 sets x 8+8 – 1’rest bet

Back Rack Cossack Squat – 3 sets x 10 reps – empty Barbell – 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 @60% of 1RM rest 3′
5 @65% of 1RM rest 3′
3 @70% of 1RM rest 3′
3 @72% of 1RM rest 3′
5×2 @75% of 1RM rest 3′ b/s

Work Capacity (WC)

Prepare all you need for working out before start

WC1: For Time

70% of your 2′ M. E. RMU
9 Squat Snatch @ 50% of 1RM
50% of your 2′ M. E. RMU
9 Squat Snatch @ 57.5% of 1RM
30% of your 2′ M. E. RMU
9 Squat Snatch @ 65% of 1RM

20′ of active rest

Do some bike or Row, don’t cool down too much then

WC2: For Time

50% of your 2′ M. E. Legless Rope Climb
9 Squat Clean @ 50% of 1RM
50% of your 2′ M. E. Legless Rope Climb
9 Squat Clean @ 57.5% of 1RM
50% of your 2′ M. E. Legless Rope Climb
9 Squat Clean @ 65% of 1RM

Insert ONLY your WC3 score.

Wednesday

Warmup Accessory (WA)

Notes:

2 Sets of all routine

Follow the tempo training and reps prescribed.

Glutes & Hamstrings Activation – Part 1

3 movements:

• hip bridge with band
• hip bridge walking
• 1 leg hip bridge

Now do only first two movements:
In the first movement focus on good hip extension and muscle work.
In the second movement focus on the perfect line of the hips and stay stable in every reps.

Reps scheme:

• First movement: 15 Seconds hold + 10 good reps
• Second movement: 5 to 10 reps each legs with 1 second hold

Glutes & Hamstrings Activation – Part 2

2 movements:

• elevated straight legs bridge
• single elevated straight leg bridge

Now do only first movement

Reps scheme:

• First movement: 15 Seconds hold + 10 good reps
• Focus to hip and leg extension, not back extension.
• If you work with a back muscles you are doing it wrong

Feet and Hips Activation

2 movements:

• First with the feet
• Second with the hips

Reps scheme:
10 reps of each exercise

General Warmup (GW)

5 Rounds not for time
20 Air Squat
15 Step Up Alt. 50cm
10 Russian Swing 16/12Kg

Mobility (MO)

Mobility Upper Body Routine

Notes. Only 3 reps are shown in the video Perform 10 reps of each movement.

Activation (AT)

Dual DB Upright Row – 3 sets x 8 reps light weight – Focused on Perfect Form and ROM – 1’rest bet

Ktb FR Reverse Lunge (20/12kg) – 3 sets x 20m – 1’rest bet

Strength & Strength Endurance (SE)

E3MOM for 18′-12′
12 Deadlift 50% 1RM
12 Hspu
12 Wall Ball 15/9Kg

Work Capacity (WC)

[workout_short title=’WED_WC2′ result_type=’time’]

WC2: For Time

40 Pullups
30 A. Swing 32/24
20 STOH Kettlebell 2 x 24/16Kg
30 A. Swing 32/24
40 Toes To bar
Notes. KEEP YOUR HANDS SAFE![/workout_short]

Insert ONLY your WC2 score.

Cool down

10′ row or bike

Warmup Accessory (WA)

Breathing Work

20 cycles – Complete breathing – Focused especially in Clavicle Part

Aerobic Capacity (AC)

Row:

10 – 5 sets
1′ Moderate Pace
30″ easy pace
30″ allout
1′ easy pace

Friday

Mobility (MO)

Notes. If you have a lack of mobility in one side of the body, do 1-2 extra sets only in that area.

Thoracic Spine Mobility – Part 1

Thoracic Spine Mobility – Part 2

Thoracic Spine Mobility – Part 3

Warmup Accessory (WA)

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

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 pull 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 for poor mobility, 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:
8 good reps and 15 second hold with no eyes.

Start with the load of last week

General Warmup (GW)

5 rounds not for time
10 cal Bike
8 Pushups hand release

Mobility (MO)

Ankle Mobility – Part 2

Ankle Mobility –  Part 3

Warmup Accessory

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)

Elevator Bar Dip – 3 sets x 8 reps – Respect Tempo Training – 1’rest bet

Contralateral DB Overhead step up (15/12kg) – 3 sets x 8+8 1’rest bet

Power & Power Endurance (PE)

Squat Snatch

Ramping to 85% of 1RM
– until 60% by triple
– until 75% by double
– until 85% by single
then

For Time

400 m Run @ 90% of max effort
3 Snatch @ 85% 1RM
rest 3′ x 5 – 3
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

Work Capacity (WC)

Prepare all you need for working out before start[workout_short title=’FRI_WC1′ result_type=’time’]

WC1: “Randy”

75 pound Power Snatch, 75 reps for time.[/workout_short]

Insert ONLY your WC1 score.

20′ of active rest

Do some bike or Row, don’t cool down too much.
Then[workout_short title=’FRI_WC2′ result_type=’time’]

WC2: “Tommy V”

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Notes. Rope @ 15 foot (4.5 m)[/workout_short]

Insert ONLY your WC2 score.