Monday
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 Movement
8 + 8 Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch (15/12 kg)
8 + 8 Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/set
Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Single Dumbbell Muscle Snatch Bottom pos.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Bar Pull Over
[/um_show_content]
Power & Power Endurance (PE)
For Time
Power Snatch – drop & go
11 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
9 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
7 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 45″
5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 15″
1 @ [percent value=’60’ 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
3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1′
5 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
7 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
9 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
11 @ [percent value=’45’ 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’]
Back Squat – tempo 10.10.10.0
3 x 3 set @ empty bar
[/um_show_content]
Back Squat
6 x 10 @ [percent value=’48’ 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
6 x 10 @ 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)
From 00:00 to 04:00
4 Rounds For Time
4 + 4 Single Kettlebell Snatch 24/16Kg
8 Chest to Bar
8 Air Squat[/workout_short]
Insert ONLY your WC1 score
[workout_short title=’MON_WC2′ result_type=’time’]
From 04:00 to 08:00
4 Rounds For Time
3 + 3 Single Kettlebell Clean&Jerk
6 Bar Muscle-ups
6 Push-ups[/workout_short]
Insert ONLY your WC2 score
Aerobic Capacity (AC)
Aerobic Capacity
RUN
10 Rounds of
1’ @ 1-mile pace
1’ @ easy pace
No rest
10 Rounds of
15” @ 400m pace
45” @ 1-mile pace
1’ @ easy pace
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
10 Rounds of
No rest
15” @ 400m pace
45” @ easy pace
[/um_show_content]
OR
Row or Ski
10 Rounds of
1’ @ 2K pace
1’ @ easy pace
No rest
10 Rounds of
15” @ 500m pace
45” @ 2K pace
1’ @ easy pace
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
10 Rounds of
No rest
15” @ 500m pace
45” @ easy pace
[/um_show_content]
OR
Bike Erg
10 Rounds of
1’ @ 4K pace
1’ @ easy pace
No rest
10 Rounds of
15” @ 1K pace
45” @ 4K pace
1’ @ easy pace
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
10 Rounds of
No rest
15” @ 500m pace
45” @ easy pace
[/um_show_content]
Functional Strength (FS)
Functional Strength – T.U.T – Upper body Pull
3 Sets of:
6 Double Kettlebell Pendlay Row (12/8 kg) – Tempo 3.3.1.1
5 + 5 Ring Hold Single Dumbbell Rows (20/15 kg) – Tempo 3.3.1.1
5 + 5 Single Arm Ring Rows – Tempo 3.3.1.1
3′ rest bet
Double Kettlebell Pendlay Row
Ring Hold Single Dumbbell Rows
Single Arm Ring Rows
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength – T.U.T – Lower body
3 Sets of:
6 + 6 Deficit Bulgarian Split Squat – Tempo 3.1.3.1
6 + 6 Cossack Lunges – Tempo 3.3.1.1
8 Double Dumbbell Squat 1 1/4 pulse (20/15 kg)
3′ rest bet
Deficit Bulgarian Split Squat
Cossack Lunges
Double Dumbbell Squat 1 1/4 pulse
[/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 Stretch – 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)
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
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
2 Sets of:
12 Double Dumbbell Front Rack Cossack Squat Alt. (15/10 kg)
30″ rest
8 + 8 Single Kettlebell Squat Clean Thruster (16/12 kg)
30″ rest b/s
Double Dumbbell Front Rack Cossack Squat
Single Kettlebell Squat Clean Thruster
Power & Power Endurance (PE)
For Time
Push Press – Catch & go
11 @ [percent value=’35’ of=’jerk’ in=’kg’][/percent]
rest 1′
9 @ [percent value=’40’ of=’jerk’ in=’kg’][/percent]
rest 1′
7 @ [percent value=’45’ of=’jerk’ in=’kg’][/percent]
rest 45″
5 @ [percent value=’50’ of=’jerk’ in=’kg’][/percent]
rest 30″
3 @ [percent value=’55’ of=’jerk’ in=’kg’][/percent]
rest 15″
1 @ [percent value=’60’ 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=’70’ of=’jerk’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’65’ of=’jerk’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’60’ of=’jerk’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’55’ of=’jerk’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’50’ 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
6 x 10 @ [percent value=’48’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Deadlift
6 x 10 @ 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 Thresold
RUN
3’ @ easy pace
Then
100m Sprint @90% of max effort
Rest 3’
80m Sprint @92% of max effort
Rest 3’
60m Sprint @95% of max effort
Rest 3’ then
6’ @ 1-mile pace +6”
Rest 1’
4’ @ 1-mile pace +4”
Rest 1’
4’ @ 1-mile pace +4”
Rest 1’
4’ @ 1-mile pace +6”
Rest 3’ then
80m Sprint @95% of max effort
Rest 3’
60m Sprint @98% of max effort
Rest 3’
40m Sprint @100% of max effort
Rest 3’ then
3’ @ easy pace
OR
ROW or SKI
3’ @ easy pace
Then
150m Sprint @90% of max effort
Rest 3’
125m Sprint @92% of max effort
Rest 3’
100m Sprint @95% of max effort
Rest 3’ then
6’ @ 2K pace +6”
Rest 1’
4’ @ 2K pace +4”
Rest 1’
4’ @ 2K pace +4”
Rest 1’
4’ @ 2K pace +6”
Rest 3’ then
1250m Sprint @95% of max effort
Rest 3’
100m Sprint @98% of max effort
Rest 3’
75m Sprint @100% of max effort
Rest 3’ then
3’ @ easy pace
BIKE ERG
3’ @ easy pace
Then
300m Sprint @90% of max effort
Rest 3’
225m Sprint @92% of max effort
Rest 3’
150m Sprint @95% of max effort
Rest 3’ then
6’ @ 1-mile pace +6”
Rest 1’
4’ @ 1-mile pace +4”
Rest 1’
4’ @ 1-mile pace +4”
Rest 1’
4’ @ 1-mile pace +6”
200m Sprint @95% of max effort
Rest 3’
160m Sprint @98% of max effort
Rest 3’
120m Sprint @100% of max effort
Rest 3’ then
3’ @ easy pace
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 minutes
Wednesday
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 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)
2/3 Rounds – Increase Pace across Rounds
10 Cal Row – 5 cal Easy pace / 5 cal Hard pace
10 Barbell Over Head Cossack Squat (empty)
10 + 10 Split Stance Barbell Rumenian Deadlift (empty)
4 Ring Skin The Cat
30″ rest b/s
Barbell Over Head Cossack Squat
Split Stance Barbell Rumenian Deadlift
Ring Skin The Cat
Power & Power Endurance (PE)
For Time
Power Clean- drop & go
11 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 1′
9 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1′
7 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 1′
5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1′
1 @ [percent value=’60’ 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=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’45’ 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
6 x 10 @ [percent value=’48’ 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
6 x 10 @ between 0,9 m/s and 1,1m/s – start from @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
20+20m Heavy Sled Pull (60/40Kg if you pull on mat)
20 Paralette HSPU
40m HSW
800m Run with 10/6Kg vest
5 Pegboard or 8 Legless Rope Climb
20+20m Heavy Sled Pull (60/40Kg if you pull on mat)
[/workout_short]
[/um_show_content]
Aerobic Capacity (AC)
VO2MAX
RUN
400m @ 1-mile pace
80 m easy jog
400m @ 1-mile pace +1″
100 m easy jog
400m @ 1-mile pace +2″
120 m easy jog
400m @ 1-mile pace +3″
140 m easy jog
400m @ 1-mile pace +4″
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
400m @ 1-mile pace – 2”
30” rest
Repeat until you cannot are not be able to cover the 400m distance in 1-mile – 2” time
Max set: 4.
[/um_show_content]
ROW or SKI
500m @ 2K pace
100 m easy pace
500m @ 2K pace +1″
100 m easy pace
500m @ 2K pace +2″
150 m easy pace
500m @ 2K pace +3″
150 m easy pace
500m @ 2K pace +4″
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
500m @ 2K pace – 2”
30” rest
Repeat until you cannot are not be able to cover the 500m distance in 2K – 2” time
Max set: 4.
[/um_show_content]
BIKE ERG
1000m @ 4K pace
200 m easy pace
1000m @ 4K pace +1″
200 m easy pace
1000m @ 4K pace +2″
300 m easy pace
1000m @ 4K pace +3″
300 m easy pace
1000m @ 4K pace +4″
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
1000M @ 4K pace – 2”
30” rest
Repeat until you cannot are not be able to cover the 1000m distance in 4K – 2” time
Max set: 4.
[/um_show_content]
Functional Strength (FS)
Functional Strength Hypertrophy – Upper Body
3 Sets of:
10 + 10 Tall Kneeling Kettlebell Press Banded Pull Hold (16/12 kg)
12 + 12 Landmine Press (35/25 kg)
15 GHD Barbell Row (40/25 kg)
2′ rest bet
Tall Kneeling Kettlebell Press Banded Pull Hold
Landmine Press
GHD Barbell Row
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength Hypertrophy – Lower Body
3 Sets of:
12 Double Kettlebell Deficit Deadlift (32/24 kg)
8 + 8 Double Kettlebell Front Rack Lateral Step down & up (12/8 kg)
6 + 6 Single Kettlebell Front Rack Pistol Squat (12/8 kg)
2′ rest bet
Double Kettlebell Deficit Deadlift
Double Kettlebell Front Rack Lateral Step down & up
Single Kettlebell Front Rack 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 Stretch – 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 Road Bike
Work Time: 110′
Zone (@Tips): Z2 (30′) – Z3/Z4 (60′) – Z2 (20′)
Biking:Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Little Struggle Biking;
FC Threshold: 85% / 90%
Swim Session (AC)
Warmup
3 x 50 m backstroke rest b/s 40″
4 x 25 m swim board rest b/s 45″
6 x 50 m front crawl rest b/s/ 30″
Technique
4 x 25 m backstroke only arms use pull buoy
4 x 25 m front crawl only one arm switch each pool
4 x 25 m backstroke double arms
Workout
4 x 100 m front crawl aerobic pace rest b/s 50 m breaststroke
4 x 50 m backstroke aerobic pace rest b/ s 50 m front crawl
Deload
200 m backstroke only legs use fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
8 x 25 m front crawl rest b/s 30″
200 m swim board front crawl/ breaststroke
Workout
4 x 100 m front crawl aerobic pare rest b/s 50 m breaststroke
4 x 50 m backstroke double arms aerobic pace rest b/s 50 m front crawl 2 breathe each pool
4 x 100 m front crawl push hard rest b/s @2’
rest 1′
Deload
200 m backstroke using fins
Advanced II
Warmup
4 x 100 m front crawl @2′;
4 x 100 m backstroke/breaststroke @2’/@2’30”
4 x 50 m backstroke double arms;
8 x 50 front crawl aerobic pace @1’
Workout
4 x 100 medley aerobic pace rest b/s 50 m breaststroke
2 x ( 100 m + 50 m ) front crawl push hard / 50 m breaststroke only arms rest b/s 45”
8 x 50 aerobic pare @1’
Deload
400m swim board backstroke using fins
[/um_show_content]
Friday
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
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 5 Dynamic Pallof Press (1 Rep is up and down)
- 5 Reps each movement TK Single Arm Scapula Band
- 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
TK Single Arm Scapula Band
Reverse Lunge+ Knee Lift
Activation 2 (AT)
2 sets of:
6 + 6 Barbell Over Head Bulgarian Split Squat – Empty barbell
4 + 4 Mixed Grip Strict Pull Ups
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
1′ rest b/set
Barbell Over Head Bulgarian Split Squat
Mixed Grip Strict Pull Ups
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rower Pike Ups
[/um_show_content]
Power & Power Endurance (PE)
Every 3’30 for 3 set
Power Snatch + Hang Squat Snatch + Squat Snatch
3 + 2 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 3’30 for 3 set
Power Snatch + Hang Squat Snatch + Squat Snatch
1 + 2 + 3 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
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rest 3′
Every 3’30 for 3 set
Power Snatch + Hang Squat Snatch + Squat Snatch
3 + 2 + 1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
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Strength & Strength Endurance (SE)
Reserved for ON AIR
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Double Kettlebells Wall Overhead Squat
EMOM for 6′
5 reps – load by feel
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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
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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)
[workout_short title=’FRI_WC1′ result_type=’reps’]
AMRAP 8′
15 Toes to Bar
15 Ring Dips
15 Double Dumbbell Thrusters 2×22,5/15Kg
30 Toes to Bar
30 Ring Dips
30 Double Dumbbell Thrusters 2×22,5/15Kg[/workout_short]
Aerobic Capacity (AC)
Aerobic Capacity
RUN
8’ @ easy pace
Rest 2’ then
3 rounds of
1’30 @ 1-mile pace + 2″
10 Slow execution Burpees as a recovery
1’30 @ 1-mile pace + 1″
20 Slow execution Air Squat as a recovery
1’30 @ 1-mile pace
40 Jumping Jacks as a recovery
Rest 2’ then
8’ @ easy pace
Reserved for ON AIR
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Rest 1:3 – triple work time
150m Sprint @ 90% of max effort
Rest 1:4
100 m Sprint @ 90% of max effort
Rest 1:8
80 m Sprint @ 95% of max effort
Rest 2’
80 m Sprint @ 95% of max effort
Rest 2’30
80 m Sprint @ 95% of max effort
Rest 3’
80 m Sprint @ 95% of max effort
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OR
ROW or SKI
8’ @ easy pace
Rest 2’ then
3 rounds of
1’30 @ 2K pace + 2″
10 Slow execution Burpees as a recovery
1’30 @ 2K pace + 1″
20 Slow execution Air Squat as a recovery
1’30 @ 2K pace
40 Jumping Jacks as a recovery
Rest 2’ then
8’ @ easy pace
Reserved for ON AIR
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Rest 1:3 – triple work time
200m Sprint @ 90% of max effort – set damper to 6
Rest 1:4
150 m Sprint @ 90% of max effort – set damper to 8
Rest 1:8
100 m Sprint @ 95% of max effort – set damper to 8
Rest 2’
100 m Sprint @ 95% of max effort – set damper to 10
Rest 2’30
100 m Sprint @ 95% of max effort – set damper to 10
Rest 3’
100 m Sprint @ 95% of max effort – set damper to 10
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OR
BIKE ERG
8’ @ easy pace
Rest 2’ then
3 rounds of
1’30 @ 4K pace + 2″
10 Slow execution Burpees as a recovery
1’30 @ 4K pace + 1″
20 Slow execution Air Squat as a recovery
1’30 @ 4K pace
40 Jumping Jacks as a recovery
Rest 2’ then
8’ @ easy pace
Reserved for ON AIR
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Rest 1:3 – triple work time
300m Sprint @ 90% of max effort – set damper to 6
Rest 1:4
200 m Sprint @ 90% of max effort – set damper to8
Rest 1:8
200 m Sprint @ 95% of max effort – set damper to 8
Rest 2’
200 m Sprint @ 95% of max effort – set damper to 10
Rest 2’30
200 m Sprint @ 95% of max effort – set damper to 10
Rest 3’
200 m Sprint @ 95% of max effort – set damper to 10
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Functional Strength (FS)
Functional Strength T.U.T – Upper Body
3 Sets – 2′ rest bet
30″ Dumbbell Pullover (25/20 kg) – Tempo Training 3.3.3.1
30″ rest
30″ Dynamic Push Ups – Tempo 3.3.3.1
30″ rest
30″ Bar Rows – Tempo 3.3.3.1
Dumbbell Pullover
Dynamic Push ups
Bar Rows
Reserved for ON AIR
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Functional Strength T.U.T – Lower Body
3 Sets – 2′ rest bet
30″ Double Kettlebell Banded Sumo Deadlift (32/24 kg) – Tempo 3.1.3.1
30″ rest
30″ Goblet Deficit Bulgarian Split Squat Left (24/16 kg) – Tempo 3.1.3.1
30″ rest
30″ Goblet Deficit Bulgarian Split Squat Right (24/16 kg) – Tempo 3.1.3.1
Double Kettlebell Banded Sumo Deadlift
Goblet Deficit Bulgarian Split Squat
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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 minutes
Saturday
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
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Activation 2 (AT)
2 sets of:
5 + 5 Goblet Skater Squat (16/12 kg)
10 Double Kettlebell Tall Clean (16/12 kg)
Reserved for ON AIR
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1′ rest b/set
Goblet Skater Squat
Double Kettlebell Tall Clean
Reserved for ON AIR
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GHD Razor Curl
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Power & Power Endurance (PE)
Every 3’30 for 3 set
Power Clean + Hang Power Clean + Squat Clean & Jerk
3 + 2 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
Every 3’30 for 3 set
Power Clean + Hang Power Clean + Squat Clean & Jerk
1 + 2 + 3 @ [percent value=’63’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 + 2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 3’30 for 3 set
Power Clean + Hang Power Clean + Squat Clean & Jerk
3 + 2 + 1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] 1 + 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 + 1 Front Squat
Every 1’30 for 15′
1 + 1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Reserved for ON AIR
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OR
Dead-stop Front Squat + Front Squat
Every 1’30 for 15′
1 + 1 @ between 0,70 m/s and 0,80m/s – start from @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
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Aerobic Capacity (AC)
VO2MAX
RUN
6 Rounds of
250m @ 1-mile pace + 2”
50m jog
No rest
400m @ 1-mile pace
200m jog
Rest 3’
6 Rounds of
200m @ 1-mile pace
100m jog
No rest
1 Round of
400m @ 1-mile pace
200m jog
Reserved for ON AIR
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Rest 3’
6 Rounds of
150m @ 1-mile pace – 2”
150m jog
No rest
1 Round of
400m @ 1-mile pace
200m jog
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ROW or SKI
6 Rounds of
250m @ 2K pace + 2”
50m easy pace
then No rest
1 Round of
500m @ 2K pace
250m easy pace
Rest 3’
6 Rounds of
250m @ 2K pace
100m easy pace
No rest
1 Round of
500m @ 2K pace
250m easy pace
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 3’
6 Rounds of
150m @ 2K – 2”
150m easy pace
No rest
1 Round of
400m @ 2K pace
200m easy pace
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BIKE ERG
6 Rounds of
500m @ 4K pace + 2”
100m easy pace
No rest
1 Round of
1000m @ 4K pace
500m easy pace
Rest 3’
6 Rounds of
500m @ 4K pace
200m easy pace
No rest
1 Round of
1000m @ 4K pace
500m easy pace
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 3’
6 Rounds of
300m @ 4K – 2”
300m easy pace
No rest
1 Round of
800m @ 4K pace
400m easy pace
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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 Stretch – 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′