Monday
General Warmup (GW)
Squat 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 1 (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Activation 2 (AT)
2 Sets “For Quality” of:
12 Tall Kneeling Step up & down Double Kettlebell Over Head (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
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12 Double Kettlebell Hang Snatch Single (16/12 kg)
1′ rest b/s
Tall Kneeling Step up&down Double Kettlebell Over Head
Reserved for ON AIR
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Single Kettlebell Lateral Swing Alternate
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Double Kettlebell Hang Snatch Single
Power & Power Endurance (PE)
For Time
Power Snatch – drop & go
10 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
Power Snatch – drop & go
2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
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Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Back Squat – tempo 10.10.10.0
3 x 3 set @ empty bar
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Back Squat
5 x 12 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Back Squat
5 x 12 @ between 1,0 m/s and 1,2m/s – start from @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same approach for the mesocycle.
Is your training really effective?
Yes, you can track loads reps and sets and train at the right percentage of your 1RM, but that might not be enough.The use of velocity based training has been around since the soviet era, when sport scientist where using linear transducer to evaluate the conditions of shot putters and Olympic weightlifters, but now those technologies are available to the average gym athletes.With Velocity Based Training athletes and coaches can maximize training based on the physical and psychological status of the athlete in that particular day. It can be used as an auto regulation method for athletes to optimize training goals.Instead of simply using the percentage of 1RM, the loading is adapted based on the velocity expressed by the athlete during the lift. The load is modified during the training session to develop the correct trait and the number of reps may vary as the athlete drops under a certain velocity threshold.Each athlete is different and each of them has different traits to improve, with auto regulation and Velocity Based Training, each training session will be more efficient and they’ll reach their goal faster.Let’s use an example to understand better the concepts behind Velocity Based Training. John, one of our athletes, has classes every day 8 to 4, Lacrosse practice 2 days a week and goes to the gym every other day. On Thursday night he went to a birthday party and had a couple of drinks. On Friday he goes to the gym for his regular workout and starts squatting. His 1RM was based on a test he performed 2 weeks before when he was in great shape, so based on Percentage Based Training he should have worked out at 80% for a certain amount of reps. Now is that training efficient? Probably not, thanks to the velocity readings the coach or the athlete himself could understand that the work was inefficient and adapt to the accordingly.
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Work Capacity (WC)
[workout_short title=’MON_WC1′ result_type=’time’]
5 Rounds For Time
10 Toes to Bar
10 Burpees Box Jump Over
10 Cal Row
[/workout_short]
Insert ONLY your WC1 score
Aerobic Capacity (AC)
Reserved for ON AIR
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2 rounds Not For Time
1′ @ easy pace, only nasal breathing;
1′ @ very easy pace 1 nasal breath every 10″
[/um_show_content]
Aerobic Capacity
– Run;
– C2 Rower;
– C2 Bike Erg;
– C2 Ski Erg:
4′ @ moderate pace
1’15” @ 85% of max effort
4′ @ easy pace
3′ @ moderate pace
1′ @ 90% of max effort
3′ @ easy pace
2′ @ moderate pace
30″ @ 95% of max effort
2′ @ easy pace
1′ @ moderate pace
15″ @ 100% of max effort
1′ @ easy pace
1′ easy pace no push ups burpees
3′ @ moderate pace
1′ @ 90% of max effort
3′ @ easy pace
2′ @ moderate pace
30″ @ 95% of max effort
2′ @ easy pace
1′ @ moderate pace
15″ @ 100% of max effort
1′ @ easy pace
1′ easy pace no push ups burpees
Reserved for ON AIR
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2′ @ moderate pace
30″ @ 95% of max effort
2′ @ easy pace
1′ @ moderate pace
15″ @ 100% of max effort
1′ @ easy pace
1′ easy pace no push ups burpees
1′ @ moderate pace
15″ @ 100% of max effort
1′ @ easy pace
[/um_show_content]
Functional Strength (FS)
Reserved for ON AIR
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Lower Body Landmine Strength
3 Sets of:
12 + 12 Landmine Romanian Deadlift One Leg (40/35 kg)
15 Banded Landmine Goblet Squat (40/35 kg)
1’30 rest b/set
landmine Romanian deadlift one leg
Banded Landmine Goblet Squat
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Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30” and repeat 2/3 times, or simply feel the decompression, time from 1’ to 2’
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1’ to 2’
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1’ to 2’
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1’ to 2’ each side
Quads and Psoas stSretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30”
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5’
Total Time from 20 to 30’
Tuesday
General Warmup (GW)
Bodyweight Routine N.2
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 1 (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Activation 2 (AT)
2 Sets “For Quality of:
6 Tall Kneeling Z Press KB Bottom Up (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
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6 + 6 Single Dumbbell Squat Jerk (10/5 kg)
1′ rest b/s
Tall Kneeling Z Press KB Bottom Up
Reserved for ON AIR
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Single Kettlebell Push Jerk theraband
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Single Dumbbell Squat Jerk
Power & Power Endurance (PE)
For Time
Push Press – Catch & go
10 @ [percent value=’35’ of=’jerk’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’40’ of=’jerk’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’45’ of=’jerk’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’50’ of=’jerk’ in=’kg’][/percent]
rest 1′
2 @ [percent value=’55’ of=’jerk’ in=’kg’][/percent]
rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
Push Jerk – Catch & go
2 @ [percent value=’65’ of=’jerk’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’60’ of=’jerk’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’55’ of=’jerk’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’50’ of=’jerk’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’45’ of=’jerk’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Deadlift – 1′ stop 1cm from ground
1 @ empty bar
rest 1′
1 @ 30/25Kg
rest 1′
1 @ 40/25Kg
[/um_show_content]
Deadlift
5 x 12 @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Deadlift
5 x 12 @ between 1,0 m/s and 1,2m/s – start from @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s
[/um_show_content]
Aerobic Capacity (AC)
Lactate Threeshold
RUN
2 Rounds of:
400 m @ moderate/fast pace
no rest
400 m @ easy pace
no rest
300 m @ moderate/fast pace
no rest
300 m @ easy pace
no rest
200 m @ moderate/fast pace
no rest
200 m @ easy pace
rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
100m sprint @ 400m pace
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OR
SKI & ROW
2 Rounds of:
500m @ moderate/fast pace
no rest
500m @ easy pace
no rest
400m @ moderate/fast pace
no rest
400m @ easy pace
no rest
250m @ moderate/fast pace
no rest
250m @ easy pace
rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
125m sprint @ 500m pace
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OR
BIKE ERG
2 Rounds of:
1000m @ moderate/fast pace
no rest
1000m @ easy pace
no rest
800m @ moderate/fast pace
no rest
800m @ easy pace
no rest
500m @ moderate/fast pace
no rest
500m @ easy pace
rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 15′
250m sprint @ 1000m pace
[/um_show_content]
Stretching & Mobility (MS)
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2’ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1’ each side.
Total Time 12’
Wednesday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation 1 (AT)
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Activation 2 (AT)
2 Sets “For Quality” of:
12 Double Dumbbell Reverse Rack Cossak Squat Alt. (10/5 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/s
Double Dumbbell Reverse Rack Cossak Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Barbell Back Rack Wide Stance Good Morning
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Power & Power Endurance (PE)
For Time
Power Clean- drop & go
10 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1′
2 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
Power Snatch – drop & go
2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Bench Press – tempo 10.10.10.0
3 x 3 set @ empty bar
[/um_show_content]
Bench Press
5 x 12 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Bench Press
5 x 12 @ between 0,9 m/s and 1,1m/s – start from @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s
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Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
5 m HSW
15 Ring Muscle Ups
30 Shouldering 50/30Kg
15 BarMuscle Ups
5 m HSW
[/workout_short]
[/um_show_content]
Aerobic Capacity (AC)
VO2MAX
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
5′ @ easy pace
then rest 2′
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RUN
200m Run @ 85% of max effort
100m walk
400m Run @ 90% of max effort
100m walk
200m Run @ 85% of max effort
rest 4′
200m Run @ 85% of max effort
100m walk
300m Run @ 87.5% of max effort
100m walk
200m Run @ 85% of max effort
rest 4′
200m Run @ 85% of max effort
100m walk
200m Run @ 85% of max effort
100m walk
200m Run @ 85% of max effort
rest 4′
200m Run @ 85% of max effort
100m walk
100m Run @ 82.5% of max effort
100m walk
200m Run @ 85% of max effort
OR
SKI OR ROW
250m Ski or Row @ 85% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
500m Ski or Row @ 90% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
250m Ski or Row @ 85% of max effort
rest 4′
250m Ski or Row @ 85% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
300m Ski or Row @ 87.5% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
250m Ski or Row @ 85% of max effort
rest 4′
250m Ski or Row @ 85% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
250m Ski or Row @ 85% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
250m Ski or Row @ 85% of max effort
rest 4′
250m Ski or Row @ 85% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
100m Ski or Row @ 82.5% of max effort
100m @ easy pace 22 strokes/min & damper set to 1
250m Ski or Row @ 85% of max effort
OR
BIKE ERG
500m Bike Erg @ 85% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
1000m Bike Erg @ 90% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
500m Bike Erg @ 85% of max effort
rest 4′
500m Bike Erg @ 85% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
600m Bike Erg @ 87.5% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
500m Bike Erg @ 85% of max effort
rest 4′
500m Bike Erg @ 85% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
400m Bike Erg @ 85% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
500m Bike Erg @ 85% of max effort
rest 4′
500m Bike Erg @ 85% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
200m Bike Erg @ 82.5% of max effort
200m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
500m Bike Erg @ 85% of max effort
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
5′ @ easy pace
[/um_show_content]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Lower Body Strength – Time Under Tension
4 sets of:
10 + 10 Goblet Deficit Bulgarian Split Squat (24/16 kg) – Tempo 5.3.1.1
10 Barbell Banded Rumenian Deadlift (50/35 kg) – Tempo 5.1.5.1
5 + 5 Box Pistol Squat
1’30 rest b/set
Goblet Deficit Bulgarian Split Squat
Barbell Banded Rumenian Deadlift
Box Pistol Squat
[/um_show_content]
Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30” and repeat 2/3 times, or simply feel the decompression, time from 1’ to 2’
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1’ to 2’
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1’ to 2’
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1’ to 2’ each side
Quads and Psoas stSretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30”
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5’
Total Time from 20 to 30’
Thursday
Bike Session (BS)
Mountain Bike or Street Bike
Work Time: 90′ / 120′
Zone: Z2 / Z3 (@Tips)
Biking: Agile Ride, No Tensions, Easy Pace
FC Threshold: 65% / 75%
Friday
General Warmup (GW)
Squat 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
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 6 Reps each movement TK Single Arm Scapula Band
- 5 Plank Walkout
- 12+12 MiniBand Lateral Walk
TK Single Arm Scapula Band
Plank Walkout
Miniband Lateral Walk
Activation 2 (AT)
2 Rounds – Increase Pace across Round
8 Cal AB / Bike Erg
8 + 8 Barbell Over Head Bulgarian Split Squat (Empty)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
8 Burpees Toes to Bar
Barbell Over Head Bulgarian Split Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Barbell Back Rack Wide Stance Good Morning
[/um_show_content]
Power & Power Endurance (PE)
Every 3′ for 9′
Power Snatch + Squat Snatch
3 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 2 + 1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 1 + 1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 3′ for 9′
Power Snatch + Squat Snatch
3 + 1 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] 2 + 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 1 + 1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3′ for 9′
Power Snatch + Squat Snatch
3 + 1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 2 + 1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 1 + 1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebells Wall Overhead Squat
EMOM for 6′
5 reps – load by feel
[/um_show_content]
Overhead Squat from rack – tempo 1.3.X.1
8 x 3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Overhead Squat from rack – tempo 1.3.X.1
8 x 3 @ between 0,75 m/s and 0,85m/s – start from @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent] rest 1’30 b/s
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Work Capacity (WC)
AMRAP 8′
12m Double Kettlebell Lunges
12 Double Kettlebell Shoulder to Overhead 2×24/16Kg
12 cal Assault Bike
12 Double Kettlebell Shoulder to Overhead 2×24/16Kg
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Aerobic Capacity (AC)
Aerobic Capacity 02
– Run;
– C2 Rower;
– C2 Bike Erg;
– C2 Ski Erg:
7′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
30″ rest
6′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
30″ rest
5′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
30″ rest
4′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
Reserved for ON AIR
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30″ rest3′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
30″ rest
2′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
30″ rest
1′ easy Jog
30″ rest
(Run) 1x200m @ 1-mile pace
or
(Ski & Row) 1x250m @ 2Km pace
or
(Bike Erg) 1x500m @ 4Km pace
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Functional Strength (FS)
Reserved for ON AIR
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Lower Body Strength Hypertrophy
4 Sets of:
12 Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat (24/16 kg) – Left
12 Barbell Split Stance Banded Rumenian Deadlift (50/30 kg) – Left
12 Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat (24/16 kg) – Right
12 Barbell Split Stance Banded Rumenian Deadlift (50/30 kg) – Right
1’30 rest b/s
Feet Elevated Single Kettlebell Front Rack Contralateral Split Squat
Barbell Split Stance Banded Rumenian Deadlift
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Stretching & Mobility (MS)
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2’ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1’ each side.
Total Time 12’
Saturday
General Warmup (GW)
Bodyweight Routine N.2
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
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Activation 2 (AT)
2 Rounds – Increase pace across round
10 Cal AB – 5 Forward spin / 5 Back spin
8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/10 kg) – Left
8 Burpees Air Squat Jump Touch the Trget
8 Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/10 kg) – Right
30″ rest b/s
Single Dumbbell Single Leg Contralateral RDL Clean and Press
Power & Power Endurance (PE)
Every 3′ for 9′
Power Clean + Squat Clean & Jerk
3 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
Every 3′ for 9′
Power Clean + Squat Clean & Jerk
3 + 1 @ [percent value=’63’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
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rest 3′
Every 3′ for 9′
Power Clean + Squat Clean & Jerk
3 + 1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
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Strength & Strength Endurance (SE)
Reserved for ON AIR
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Front Squat – tempo 10.10.10.0
3 x 3 set @ empty bar
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Dead-stop Front Squat
Every 1’30 for 15′
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Reserved for ON AIR
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OR
Dead-stop Front Squat
Every 1’30 for 15′
1 @ between 0,75 m/s and 0,85m/s – start from @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
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Aerobic Capacity (AC)
VO2MAX
RUN
800m @ 1 mile pace
rest 2′
150m @ 90% of max effort
50m Walk
100m @ 95% of max effort
100m Walk
75m @ 97.5% of max effort
125m Walk
50m @ max effort
150m Walk
no rest
700m Run @ 1 mile pace
rest 2′
150m @ 90% of max effort
50m Walk
100m @ 95% of max effort
100m Walk
75m @ 97.5% of max effort
125m Walk
50m @ max effort
250m Walk
Reserved for ON AIR
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no rest
600m @ 1 mile pace
rest 2′
150m @ 90% of max effort
50m Walk
100m @ 95% of max effort
100m Walk
75m @ 97.5% of max effort
125m Walk
50m @ max effort
350m Walk
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OR
ROW or SKI
1000m @ 2K pace
rest 2′
200m @ 90% of max effort
50m @ easy pace 22 strokes/min & damper set to 1
125m @ 95% of max effort
125m @ easy pace 22 strokes/min & damper set to 1
100m @ 97.5% of max effort
150m @ easy pace 22 strokes/min & damper set to 1
75m @ max effort
175m @ easy pace 22 strokes/min & damper set to 1
no rest
800m @ 2K pace
rest 2′
200m @ 90% of max effort
50m @ easy pace 22 strokes/min & damper set to 1
125m @ 95% of max effort
125m @ easy pace 22 strokes/min & damper set to 1
100m @ 97.5% of max effort
150m @ easy pace 22 strokes/min & damper set to 1
75m @ max effort
375m @ easy pace 22 strokes/min & damper set to 1
Reserved for ON AIR
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no rest
800m @ 2K pace
rest 2′
200m @ 90% of max effort
50m @ easy pace 22 strokes/min & damper set to 1
125m @ 95% of max effort
125m @ easy pace 22 strokes/min & damper set to 1
100m @ 97.5% of max effort
150m @ easy pace 22 strokes/min & damper set to 1
75m @ max effort
575m @ easy pace 22 strokes/min & damper set to 1
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OR
BIKE ERG
2000m @ 2K pace
rest 2′
400m @ 90% of max effort
100m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
250m @ 95% of max effort
250m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
200m @ 97.5% of max effort
300m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
150m @ max effort
350m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
no rest
1500m @ 2K pace
rest 2′
400m @ 90% of max effort
100m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
250m @ 95% of max effort
250m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
200m @ 97.5% of max effort
300m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
150m @ max effort
850m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
Reserved for ON AIR
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no rest
800m @ 2K pace
rest 2′
200m @ 90% of max effort
50m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
125m @ 95% of max effort
125m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
100m @ 97.5% of max effort
150m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
75m @ max effort
575m @ easy pace between 78-82rpm (M) / 74-78rpm (W) w/ damper set to 1
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Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30” and repeat 2/3 times, or simply feel the decompression, time from 1’ to 2’
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1’ to 2’
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1’ to 2’
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1’ to 2’ each side
Quads and Psoas stSretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30”
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5’
Total Time from 20 to 30’