Monday
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 – Increasing Weights – of:
12 Double Kettlebell Cossack Thruster @16/12 – 20/16 kg
1′ rest b/s
Double Kettlebell Cossack Thruster
Power & Power Endurance (PE)
For Time
Power Snatch – drop & go
12 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 45″
6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
4 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 15″
2 @ [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
4 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
12 @ [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
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.
[/um_show_content]
Work Capacity (WC)
10 Legless Rope Climb
50 Toes to Bar
100 Cal Row
25 Synchro Kettlebell Snatch 24/16Kg
50 Synchro Kettlebell STOH 24/16Kg
75 alt. Wall Ball
[/workout_short]
Insert ONLY your WC1 score
Aerobic Capacity (AC)
Aerobic Capacity
RUN or ROW or SKI or BIKE
1′ @ easy pace
2″ Sprint
58″ easy pace
4″ sprint
56″ easy pace
6″ sprint
54″ easy pace
8″ sprint
52″ easy pace
10″ sprint
50″ easy pace
no rest x 5 set
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
12″ sprint
48″ easy jog
14″ sprint
46″ easy jog
16″ sprint
44″ easy jog
18″ sprint
42″ easy jog
rest 1′ x 3 set
[/um_show_content]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Alternated Kettlebell Floor Press
20 x 5 sets 2 x 24/16 Kg
[/um_show_content]
Bench Press – 3″ stop 1cm from chest during concentric phase
3×5 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent] rest 3′
Bench Press
4×2 @ [percent value=”85″ of=”bench-press” in=”kg”] [/percent] rest 3′
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)
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.
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 – Increasing Weight – of:
5 + 5 Kettlebell Complex: Snatch + Reverse Overhead Lunges @16/12 – 20/16 kg
1′ rest b/s
Kettlebell Complex: Snatch + Reverse Overhead Lunges
Power & Power Endurance (PE)
For Time
Push Press – Catch & go
12 @ [percent value=’35’ of=’jerk’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’40’ of=’jerk’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’45’ of=’jerk’ in=’kg’][/percent]
rest 45″
6 @ [percent value=’50’ of=’jerk’ in=’kg’][/percent]
rest 30″
4 @ [percent value=’55’ of=’jerk’ in=’kg’][/percent]
rest 15″
2 @ [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
4 @ [percent value=’70’ of=’jerk’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’65’ of=’jerk’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’60’ of=’jerk’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’55’ of=’jerk’ in=’kg’][/percent]
rest 1′
12 @ [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
5 x 12 @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] rest 2′ 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 Thresold
RUN
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
4x500m @ 1-mile pace
rest 1′ b/s
rest 5′ including 400m easy jog
[/um_show_content]
4x400m @ 1-mile pace – 1″
rest 50″ b/s
rest 5′ including 400m easy jog
4x300m @ 1-mile pace – 2″
rest 40″ b/s
rest 5′ including 400m easy jog
4x200m @ 1-mile pace – 3″
rest 30″ b/s
OR
SKI or ROW
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
4x600m @ 2K pace
rest 1′ b/s
rest 5′ including 500m easy strokes
[/um_show_content]
4x500m @ 2K pace – 1″
rest 50″ b/s
rest 5′ including 500m easy strokes
4x400m @ 2K pace – 2″
rest 40″ b/s
rest 5′ including 500m easy strokes
4x300m @ 2K pace – 3″
rest 30″ b/s
BIKE ERG
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
4x1200m @ 4K pace
rest 1′ b/s
rest 5′ including 500m easy strokes
[/um_show_content]
4x1000m @ 2K pace – 1″
rest 50″ b/s
rest 5′ including 500m easy strokes
4x800m @ 2K pace – 2″
rest 40″ b/s
rest 5′ including 500m easy strokes
4x600m @ 2K pace – 3″
rest 30″ b/s
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)
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″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Activation 2 (AT)
2 Sets – Increasing Weight – of:
5 + 5 Single Kettlebell Clean Complex @16/12 – 20/16 kg
1′ rest b/s
Single Kettlebell Clean Complex
Power & Power Endurance (PE)
For Time
Power Clean- drop & go
12 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1′
2 @ [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 Clean – drop & go
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1′
10 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1′
12 @ [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
5 x 12 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 2′ 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 2′ b/s
[/um_show_content]
Work Capacity (WC)
For Time
40/30 Cal Assault Bike
6 Bar Muscle Ups
8 Chest to Bar
10 Pull-ups
30/22 Cal Assault Bike
4 Bar Muscle Ups
6 Chest to Bar
8 Pull-ups
20/15 Cal Assault Bike
2 Bar Muscle Ups
4 Chest to Bar
6 Pull-ups
[/workout_short]
Insert ONLY your WC1 score
Aerobic Capacity (AC)
VO2MAX
RUN
600m @ 1-mile pace
1′ rest
200m Sprint
3′ rest
400m @ 1-mile pace
1′ rest
200m Sprint
3′ rest
250m @ 1-mile pace
1′ rest
80m Sprint
OR
ROW OR SKI
750m @ 2K Pace
1′ rest
250m Sprint pace
3′ rest
500m @ 2K Pace
1′ rest
175m Sprint pace
3′ rest
250m @ 2K pace
1′ rest
100m Sprint pace
OR
SKI ERG
1500m @ 4K Pace
1′ rest
500m Sprint pace
3′ rest
1000m @ 4K Pace
1′ rest
350m Sprint pace
3′ rest
500m @ 4K pace
1′ rest
200m Sprint pace
Functional Strength (FS)
Functional Strength Hypertrophy – Upper Body
3 Sets of :
1′ Seated Hammers Curl Alternate (15/12 kg)
1′ Double Dumbbell Front Raises (15/12 kg)
1′ 90 Degrees Lateral Raises (15/12 kg)
3′ rest bet
Seated Hammers Curl Alternate
Double Dumbbell Front Raises
90 Degrees Lateral Raises
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Functional Strength Hypertrophy – Lower Body
3 Sets :
1′ Double Dumbbell Front Rack Cossack Squat (15/12 kg)
1′ Banded Single Leg Dumbbell Romanian Deadlift Left (20/15 kg)
1′ Banded Single Leg Dumbbell Romanian Deadlift Right (20/15 kg)
1′ Dynamic Load Axle Bar Back Squat – Load as you feel
3′ rest bet
Double Dumbbell Front Rack Cossack Squat
Banded Single Leg Dumbbell Romanian Deadlift
Dynamic Load Axle Bar Back 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: 65′
Zone (@Tips): Z2 (30′) – 3 Sets Z3/Z4 (10′) – Z2 rest b/s (5′)
Biking:Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Struggle Biking, Push on Bike Pace;
FC Threshold: 85% / 90%
Swim Session (AC)
Warmup
2 x 50 m backstroke rest b/s 40″
4 x 25 m front crawl rest b/s 45″
6 x 25 m breaststroke rest b/s/ 30″
Technique
4 x 25 m backstroke only arms
4 x 25 m backstroke double arms
4 x 25 m front crawl breaststroke only legs using swim board
Workout
4 x 50 m front crawl aerobic pace rest b/s 50 m backstroke
4 x 50 m backstroke aerobic pace rest b/ s 50”
1 x 200 m aerobic pace
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
4 x 25 backstroke double arms
Technique
4 x 25 m front crawl closed hands
2 x 25 m backstroke sung one hands
6 x 25 underwater face up using fins rest as needed
Workout
4 x 100 m front crawl aerobic pace breathe each 4 stroke rest b/s 50”
4 x 50 m front crawl use only one leg switch each pool rest b/s 30”
8 x 50 m front crawl push hard rest b/s @2’
1 x 200 m front crawl aerobic pace breathe each 6 strokes
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
8 x 50m butterfly rest b/s 50 breaststroke
8 x 50 m front crawl aerobic pace rest b/s 30”
4 x 100 m breaststroke aerobic pace rest b/s 25 m front crawl push hard
Deload
400m swim board backstroke using fins
[/um_show_content]
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 2
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 – Increase Weight – of:
6 + 6 Single Kettlebell Squat Clean Thruster @16/12 – 20/16 kg
1′ rest b/s
Single Kettlebell Squat Clean Thruster
Power & Power Endurance (PE)
Every 4:00 for 3 set
Power Snatch + Hang Squat Snatch + Squat Snatch
4 + 3 + 2 @ [percent value=’53’ of=’snatch’ in=’kg’][/percent] 3 + 2 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 4:00 for 3 set
Power Snatch + Hang Squat Snatch + Squat Snatch
2 + 3 + 4 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] 1 + 2 + 3 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
Every 4:00 for 3 set
Power Snatch + Hang Squat Snatch + Squat Snatch
4 + 3 + 2 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] 3 + 2 + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’72’ 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
8 x 3 @ [percent value=’75’ 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
8 x 3 @ between 0,75 m/s and 0,85m/s – start from @ [percent value=’65’ of=’Snatch’ in=’kg’][/percent] rest 1’30 b/s
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time – Team of 2
10 Legless Rope Climb
50 Toes to Bar
100 Cal Row
25 Synchro Kettlebell Snatch 24/16Kg
50 Synchro Kettlebell STOH 24/16Kg
75 alt. Wall Ball
[/workout_short]
[/um_show_content]
Aerobic Capacity (AC)
Aerobic Capacity
RUN
800m @ moderate pace
200m easy jog
600m @ moderate pace
150m easy jog
400m @ moderate pace
100m easy jog
rest 1′
700m @ moderate pace
200m easy jog
500m @ moderate pace
150m easy jog
300m @ moderate pace
100m easy jog
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
600m @ moderate pace
200m easy jog
400m @ moderate pace
150m easy jog
200m @ moderate pace
100m easy jog
[/um_show_content]
Functional Strength (FS)
Pin Squat (Back)
Ramping by single until @ [percent value=”90″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
4 x 4 @ [percent value=”105″ of=”backsquat” in=”kg”] [/percent] rest 3′
4 x 2 @ [percent value=”110″ of=”backsquat” in=”kg”] [/percent] rest 3′
Video Button
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)
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 3
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 Sets – Increase Weight – of:
8 Double Dumbbell Swing Clean & Press @15/10 – 20/15 kg
1′ rest b/s
Double Dumbbell Swing Clean & Press
Power & Power Endurance (PE)
Every 4:00 for 3 set
Power Clean + Hang Power Clean + Squat Clean & Jerk
4 + 3 + 2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] 3 + 2 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
Every 4:00 for 3 set
Power Clean + Hang Power Clean + Squat Clean & Jerk
2 + 3 + 4 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] 1 + 2 + 3 @ [percent value=’63’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 + 2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
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rest 3′
Every 4:00 for 3 set
Power Clean + Hang Power Clean + Squat Clean & Jerk
4 + 3 + 2 @ [percent value=’58’ of=’cleanjerk’ in=’kg’][/percent] 3 + 2 + 1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’72’ 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 + Front Squat
Every 1’30 for 15′
1 + 2 @ [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 + 2 @ 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
100m @ fast pace
rest 45″ x 6 set
rest 4′ x 3 wave
target is to achieve same pace on each wave
OR
ROW or SKI
150m @ fast pace
rest 45″ x 6 set
rest 4′ x 3 wave
target is to achieve same pace on each wave
OR
BIKE ERG
250m @ fast pace
rest 45″ x 6 set
rest 4′ x 3 wave
target is to achieve same pace on each wave
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′