Monday
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.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
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Reserved for ON AIR
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Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
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Reserved for ON AIR
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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
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General Warmup (GW)
5 Rounds Not For Time
20 Reverse Single Unders
200 m Run
Activation (AT)
2 Rounds – For QualityGoblet Theraband Tempo Squat 3.3.1 (16/12 kg) – 10 reps
Wall Face HSPU – 5 reps
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Front Rack Cossack Squat (12/8 kg) – 12 reps
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Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent]
Rest 3′
5×4 @ [percent value=”78″ of=”backsquat” in=”kg”] [/percent]
Rest 2′ b/s
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 5′ for 20′ – Push hard as you can
15/11 Cal Bike Push Hard as you can
10 Burpees Box Jump Over
10mt hand stand walk
rest back spin easy
x 4 rounds
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Work Capacity (WC)
WC1: FROM 00:00 TO 12:00 – 3 Rounds For Time
10 Clean & Jerk 60/40Kg
50 Double Unders
[/workout_short]
Insert ONLY your WC1 score.
[workout_short title=’JACKIE’ result_type=’time’]
WC2: FROM 12:00 TO 24:00 – For Time – JACKIE
1000mt Row
50 Thrusters empty bar
30 Pullups
[/workout_short]
Insert ONLY your JACKIE score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
WC3: FROM 24:00 TO 36:00 – AMRAP 12′
60 Front Burpees OTB
50 Deadlift 60/40Kg
40 One Arm Dumbbell Hang Clean&Jerk 25/17.5Kg
30 Toes To Bar
20 Shoulder to Overhead 60/40Kg
10 Shouldering Atlas/D-Ball 115/75lbs
[/workout_short]
Insert ONLY your WC3 score.
Rest more than 1 hour then
[workout_short title=’MON_WC4′ result_type=’time’]
WC4: 10 Rounds For Time
6 Wall Ball 15/9Kg
3 Ring Muscle Ups
1 Hang Snatch @92Kg OR scale to [percent value=”80″ of=”snatch” in=”kg”] [/percent]
[/workout_short]
Insert ONLY your WC4 score.
[/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
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
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General Warmup (GW)
5 Rounds Not For Time
10 Hollow Rock
8 Cal Bike Back Spin
8 Cal Ski or Row
BPM Activation (AT)
10 cal AB
Double Kettlebell Over Head Carry (16/12 kg) – 20 mt
Double Dumbbell Front Rack Step Up (15/12 kg) – 12 reps
10 cal Row
Double Kettlebell Over Head Carry
Double Dumbbell Front Rack Step Up
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Yoga Barbell Routine
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Snatch – Any Style
Ramping by Single until reach [percent value=”85″ of=”snatch” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – Snatch – Any Style
From 00:00 to 03:00 – 2 Rounds For Time of
1 Rounds of Cindy
15 GHD SitUps
From 03:00 to the remaining time until fail
30″ to lift @[percent value=”78″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”81″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”83″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”86″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”88″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”91″ of=”snatch” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”93″ of=”snatch” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
WC1: For Time
9-7-5
Ground To Overhead 60/40Kg
Front Burpees OTB
then rest 1′
10-8-6
Ground To Overhead 50/35Kg
Front Burpees OTB
then rest 1′
11-9-7
Ground To Overhead 45/32Kg
Front Burpees OTB
[/workout_short]
Insert ONLY your WC1 score.
rest 15′
[workout_short title=’TUE_WC2′ result_type=’reps’]
WC2: AMRAP 8′
60 Cal Bike
30 Dumbbell Overhead Squat 22.5/15Kg
[/workout_short]
Insert ONLY your WC2 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then
[workout_short title=’TUE_WC3′ result_type=’time’]
WC3: For Time
15 Bar Muscle-Ups
20mt Overhead Lunges Axle 75Kg
20mt Front Rack Lunges Axle 75Kg
15 Bar Muscle-Ups
[/workout_short]
Insert ONLY your WC3 score.
[/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
Wednesday
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
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
10 Arch Rock
10 Mountain Climber
Activation (AT)
2 Rounds – For Quality
Banded Chin Ups – 10 reps
Single Kettlebell Thruster Theraband (16/12 kg) – 10 + 10 reps
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Half Kneeling Double Arnold Press (15/12 kg) – 8 reps
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Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Every 3′ FOR 12′
12 Double Dumbbells Clean&PushPress 2×25/17.5kg
1 Peg Board Ascent (or 1 seated legless Rope Climb 4,5mt)
12mt Handstand Walk
1 seated legless Rope Climb 4,5 m
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Aerobic Capacity (AC)
EMOM 30′
1st – 15/12 cal Row
2nd – 10 MedBall Clean 15/9Kg
3rd – 40 Double Unders
4th – 10 Box Jump 60/50cm
5th – 15/12 Cal Bike
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)
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)
Beginner
6 x 25 m – backstroke – 30″ rest bet
2′ rest
4 x 25 m – front crawl – 45″ rest bet
2’rest
2 x 50 m – front crawl – 30″ rest bet
2′ rest
2 x 25 m + 25 m – front crawl one arm switch each pool – 30″ rest bet
1’30 rest
4 x 25 m – kick – no swim board – 1′ rest bet
1’30 rest
4 x 25 m – front crawl – 1′ rest bet
3′ rest – focused on Breathing
100 m – Time cap 2’10 – Repeat until Fail
2′ rest
250 m – For Time – > 10 m underwater after each turn – backstroke – using fins
2′ rest
250 m – easy pace – crawl / backstroke
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Advanced
4 x 50 m – backstroke – 40″ rest bet
1′ rest
2 x 50 m – front crawl – easy pace – 30″ rest bet
1′ rest
4 x 25 m – kick – no swim board – 1′ rest bet
2′ rest
3 x 50 m – breaststroke only arms – 30″ rest bet
1’30 rest
4 x 50 m – front crawl – pull buoy – 1′ rest bet
3′ rest – Focused on Breathing
100 m – Time Cap 1’40 – Repeat until Fail
3′ rest – Focused on Breathing
25 m – underwater using fins – Time Cap 55″ – Repeat until fail
3′ rest – Focused on Breathing
2 x 200 m – > 10 m underwater after each turn – backstroke using fins – 2′ rest bet
2′ rest
250 m – easy pace – crawl / backstroke
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Functional Strength (AY)
Barbell Seated Banded Press (30/20 kg) – 8 reps
Inclined Double Dumbbell Bench Press (30/20 kg) – 10 reps
Landmine Rows (50/30 kg) – 12 reps
3′ rest bet
Barbell Seated Banded Press
Inclined Double Dumbbell Bench Press
Landmine Rows
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)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
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.
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Mini Band Lateral Walk – Lateral Chain Activation
10 to 15 reps each side
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
10 No Pushups Burpees
200 m Run
8 Cal Row
Activation (AT)
2 Rounds – For Quality
Tall Kneeling Step up&down Double Kettlebell Over Head (12/8 kg) – 12 reps
Single Kettlebell Over Head Contralateral Bulgarian Split Squat (16/12 kg) – 8 + 8 reps
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Double Kettlebell Front Rack Cossack Lunges & Sots Press (12/8 kg) – 12 reps
[/um_show_content]
Strength & Strength Endurance (SE)
Overhead Squat from Ground
Ramping by triple until @ [percent value=”85″ of=”Snatch” in=”kg”] [/percent]
Rest 3′
5×3 @ [percent value=”90″ of=”Snatch” in=”kg”] [/percent]
Rest 2′ b/s
Notes. second Rep in tempo Training 3.3.X.3
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
For Time – Intervals
200 m Sprint @ 95% of Max Effort
20 American Swing 32/24
rest 3′ x 4 Rounds
[/um_show_content]
Work Capacity (WC)
WC2: CrossFit Games Open Workout 14.4 – 14′ AMRAP
60 Calorie row
50 Toes-to-bars
40 Eall-ball shots, 20 lb. to 10-foot target
30 Power Cleans, 60/40Kg
20 Ring muscle-ups
[/workout_short]
Insert ONLY your CF Games Open 14.4 score.
Rest 10′ then
[workout_short title=WC2′ result_type=’time’]
WC2: For Time:
25 Box Jump Over 60/50Cm
50 GHD Situps
25 Box Jump Over 60/50Cm
[/workout_short]
Insert ONLY your WC2 score.
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Rest more than 1 hour then
[workout_short title=’FRI_WC3′ result_type=’time’]
WC3: 5 Rounds For Time
12 Dumbbell Squat Snatch Alt. 30/20Kg
12 Strict HSPU
1 Deadlift 200Kg – if you don’t have, scale @ [percent value=”90″ of=”Deadlift” in=”kg”] [/percent]
[/workout_short]
Insert ONLY your WC3 score.
[/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
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
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Lower Body & Core Activation Routine N.2
7 Exercises:
- Trunk rotation with leg on the box – 10 reps each side
- Pallof press – 6/8 reps in each movement: medium press, high press, low press, complete movement.
- Single leg hip thrust – 10/12 reps each side, hold 1” in top position
- Elbow side plank with bench – hold 10” and then 10/12 reps
- Bridge with foam roller, the goal is active Hamstring: single leg bridge 10” hold + 6/8 reps
- Single leg RDL hold with high elbow – hold 30” each leg
- Single leg RDL with high elbow – 6/8 reps each leg
[/um_show_content]
General Warmup (GW)
5 Rounds Not For Time
20 Single Unders
200 m Run
BPM Activation (AT)
3 Rounds – Not For Time – Increase Pace Round by Round
10 Cal Assault Black
Single Dumbbell Press Complex 3” hold Power pos. (20/15 kg) – 1 + 1 complex
Single Dumbbell Cross Body Muscle Snatch (20/15 kg) – 8 + 8 reps
Double Dumbbell Bench Press Glute Bridge Alternate (15/12 kg) – 12 reps
10 Cal Ski / Row (stiff legs)
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Yoga Barbell Routine
[/um_show_content]
Clean & Jerk – Any Style
Ramping by Single until reach [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] then with fastest pace as possible:
Sport Specific – cleanjerk- Any Style
For Time From 00:00 to 03:00
20 Dumbbell Snatch alt. 22.5/15Kg
30 Wall Ball 9/6Kg
From 03:00 to the remaining time until fail
30″ to lift @[percent value=”78″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”81″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”83″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”86″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”88″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”91″ of=”cleanjerk” in=”kg”] [/percent]
1′ rest
30″ to lift @[percent value=”93″ of=”cleanjerk” in=”kg”] [/percent]
Notes. You have as many attempt you need into 30″ windows. Stop if you don’t reach a successfully lift during the lift window
Work Capacity (WC)
10-9-8-7-6-5-4-3-2-1 reps for time of the triplet: Linda
Deadlift: 1+1/2 body weight
Bench press: 1 body weight
Clean: 3/4 body weight
[/workout_short]
Insert ONLY your LINDA 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