Athletes Notes

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Child's Pose: 1 Minute
Video

Butterfly Stretch - 2 Minute Hold
Video

ACTIVATION
3 Rounds
10 Calorie Assault Bike/ 30 DU
10 Knuckle Drags (5 Each Side) Video
10 Box Step-ups / SU SEDIA
5 Strict Pull-ups / 15 PUSH-UP CON FERMO

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Workout Definition

FRONT SQUAT

PER ARY: TENERE IL NUMERO DI RIPEZIONI PIU' ALTO IN BASE AL CARICO

On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

Workout Definition

3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
50' Dumbbell Death March

Rest 2 Minutes Between Sets

Workout Definition

For Time:
3 Rounds:
30 Wallballs (30/20) / THRUSTER
30 Sumo Deadlift High Pulls (95/65)
30 Box Jumps (24"/20") JUMP HOPE 60
30 Push Press (95/65)
30/20 Cal Row / 90 DU
1 min. rest

3 x 10 Push press

3-4 x 5-10 strict pull up

2 x 6 min AMRAP, rest 2 min

10 KB deadlift
20m farmers walk
10 cal erg

10 KBS
10 Burpee over KB
10 Goblet squat

A: E2,5M for 10min
x3 front squat @heavy weight

B: 8min emom
3x speed bs @light weight

C emom 18
Odd: Row @ moderate pace
Even: 5 Burpees Amrap DU

Banded deadlift 5x5 reps

Lepoja

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

Ilmakyykkytekniikka
Valakyykkytekniikka

Front squat 3x10 reps