W.UP
MOBILITY SPALLA NICOLAS ERBINI (INSTAGRAM)

ROUTINE MOBILITA' NICOLAS EREBINI (INSTAGRAM) 14 APRILE

4-5 RND X Seated Straight Bar Cable Row 10-12 Medium Plus (ARY BENT ROW)

4-5 RND SCROLLATE 10-12 CON BILANCIERE

4X6-8 STRICT PULL-UP PRESA STRETTA

Scoring:

STRENGHT WL
EMOM
OGNI 90" PER 12' 8 SET
4 Squat Clean @70%

Scoring:

WOD
"RACCOON"
7 RND FOR TIME

10 MUSCLE SNATCH
200MT ROW7RUN

POI

AMRAP 16'

5+5 DB THRUSTER ONE ARM HEAVY
10 DB BOX STEP OVER (STESSO CARICO)

POI

AMRAP 8'

MAX REP PULL-UP CON VEST O ZAINO ZAVORRATO
AD OGNI BREAK 10 BURPEES

Scoring:

conditioning
For Time

ROW/Run 300m
21 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
18 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
15 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
12 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
9 Shoulder to OH 60/40Kg

Scoring:

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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CLEAN + SPLIT JERK

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CLEAN + SPLIT JERK

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SNATCH

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CLEAN

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SNATCH PULL

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ETUKYYKKY

Front squat 3x12 reps

Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. käyntiasennosta pidempi askel
A2. päkiöiltä, tanko otsan korkeudella

Liikkeet
B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa

Alternate B1/B2

B1. Strict dip – 3 x 5 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Pendlay row – 3 x 8 @ RPE 8 (2 RIR), rest 2:00 before B1

Front squat 3x10 reps

Using the Treadmill
- Walking: 5 min
- Jogging: 5 min
- Push up 10 rep
(Have a one-minute break between the workouts)
E-Shane will repeat this 2 rounds.

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(20)
Choose your own or make up a workout

Finisher
50 kneeling crunch
1:00 quad stretch

Interval bike pyramid
Min 1: 0:10 sprint 0:50 rest
Min 2: 0:20 sprint 0:40 rest
Min 3: 0:30 sprint 0:30 rest
Min 4: 0:40 sprint 0:20 rest
Min 5: 0:50 sprint 0:10 rest
Min 6: 0:40 sprint 0:20 rest
Min 7: 0:30 sprint 0:30 rest
Min 8: 0:20 sprint 0:40 rest
Min 9: 0:10 sprint 0:50 rest

Rest 4:00 then repeat

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume WorkConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight