Aerobic Capacity &#8211; Week 4

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)

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Cossack Thruster Contralateral

1′ rest b/s

Single Kettlebell Cossack Thruster Contralateral

Power & Power Endurance (PE)

For Time

Power Snatch – drop & go

14 t&go @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
12 t&go @ [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]

Notes. Focus on speed up during drop&go

Rest 3′

Reserved for ON AIR

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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] rest 1′
14 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Back Squat – tempo 10.10.10.0

3 x 3 set @ empty bar

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Back Squat

4 x 14 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Reserved for ON AIR

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Back Squat

4 x 14 @ between 1,0 m/s and 1,2m/s – start from @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Notes. Focus on speed.
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.

Insight.
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’]

9.15.21.15.9 For Time

Double Unders
Ring Dips
Shoulder to Overhead @ 40/25Kg
Step Over Box w/ 1 dumbbell @22,5/15Kg

[/workout_short]

Aerobic Capacity (AC)

[workout_short title=’1MileRun’ result_type=’time’]

1 Mile Run Test

Update your BIO!

[/workout_short]

then full recovery

RUN

400m Run @ 1 mile pace
rest 1:1 x 8 set

Functional Strength (FS)

Functional Strength Hypertrophy

2 Sets in Stripping of:

30″ Barbell Jumping Back Squat @60/40 kg
20″ Transition
30″ Barbell Jumping Back Squat @70/50 kg

2’30 rest b/s

Barbell Jumping Back Squat

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:

12 Tall Kneeling Step up&down Double Kettlebell Over Head

1′ rest b/s

Tall Kneeling Step up&down Double Kettlebell Over Head

Power & Power Endurance (PE)

For Time

Push Press – Catch & go

14 @ [percent value=’30’ of=’jerk’ in=’kg’][/percent] rest 1′
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

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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] rest 1′
14 @ [percent value=’45’ of=’jerk’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Deadlift – 1′ stop 1cm from ground

1 @ empty bar
rest 1′
1 @ 30/25Kg
rest 1′
1 @ 40/25Kg

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Deadlift

4 x 14 @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] rest 2′ b/s

Reserved for ON AIR

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Deadlift

4 x 14 @ between 1,0 m/s and 1,2m/s – start from @ [percent value=’37’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s

Notes. Increase or decrease load between set, focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.

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Aerobic Capacity (AC)

[workout_short title=’2K_Row’ result_type=’time’]

2000m Row

Update your BIO!

[/workout_short]

then – full recovery

Row

500m Row @ 2000m pace
rest 1:1 x 6 set

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:

8 + 8 Single Dumbbell Single Leg Contralateral RDL Clean and Press

1′ rest b/s

Single Dumbbell Single Leg Contralateral RDL Clean and Press

Power & Power Endurance (PE)

For Time

Power Clean- drop & go

14 t&go @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
12 t&go @ [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 45″
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 30″
4 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 15″
2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

Notes. Focus on speed up during drop&go

Rest 3′

Reserved for ON AIR

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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] rest 1′
14 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Bench Press – tempo 10.10.10.0

3 x 3 set @ empty bar

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Bench Press

5 x 12 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Reserved for ON AIR

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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

Notes. Increase or decrease load between set, focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.

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Work Capacity (WC)

Reserved for ON AIR

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[workout_short title=’wed_WC1′ result_type=’time’]

Notes. NOT MANDATORY – ONLY IF YOU WANT

For Time – Team of 2

500m Row
10 Thrusters @40/25Kg
500m Row
20 Push Press @40/25Kg
500m Row
30 Thrusters @40/25Kg
500m Row
40 Push Press @40/25Kg
500m Row
50 Thrusters @40/25Kg
500m Row
40 Push Press@40/25Kg
500m Row
30 Thrusters @40/25Kg
500m Row
20 Push Press@40/25Kg
500m Row
10 Thrusters @40/25Kg

[/workout_short]

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Aerobic Capacity (AC)

ASSAULT BIKE

Every 2′ for 30′

20″ progressive incremental pace until reach 85% of your max effort
then
1’40” easy spin

Functional Strength (FS)

Functional Strength Hypertrophy

3 Sets in Stripping of:

30″ Inclined Double Dumbbell Bench Press – Over 1,2 m/s / 20/15 kg

Max Effort “Half Reps” Inclined Double Dumbbell Bench Press till muscle concrete

Notes. “Half Rep” means you are not completing the full ROM of the repetition but only half way.

2′ rest b/s

Inclined Double Dumbbell Bench Press

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: 120′
Zone (@Tips): Alternate Z2 (10′) – Z3/Z4 (10′)

Biking: Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Struggle Biking, Push on Bike Pace;
FC Threshold: 75% / 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 leg switch each pool
4 x 25 m backstroke double arms, swim as slow as you can

Workout

6 x 50 m front crawl hard pace rest b/s 2’
4 x 50 m backstroke aerobic pace rest b/ s 1’
6 x 50 m front crawl hard pace rest b/s 2’30”

Deload

200 m breaststroke swim board

Reserved for ON AIR

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Advanced

Warmup

8 x 25 m backstroke rest b/s 30″
200 m swim board front crawl/ breaststroke

Technique

4 x 25 m front crawl only one leg switch each pool
4 x 25 m backstroke double arms swim as slow as you can

Workout

8 x 25 m front crawl hard pace rest b/s 1’30”
4 x 50 m backstroke aerobic pace rest b/s 1’
8 x 25 m front crawl hard pace rest b/s 1’30”
4 x 50 m breaststroke breathe 3 times each pool rest b/s 30”
8 x 25 m front crawl hard pace rest b/s 1’30”
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’

Technique

4 x 25 m front crawl breathe twice each pool rest b/s 30”
4 x 25 m backstroke double arms swim as slow as you can
4 x 25 m front crawl breathe twice each pool rest b/s 30”

Workout

8 x 50 m front crawl hard pace rest b/s 2’
4 x 25 m backstroke aerobic pace breathe twice each pool rest b/s 45”
8 x 50 m front crawl hard pace rest b/s 2’
4 x 25 m backstroke aerobic pace breathe twice each pool rest b/s 1’

Deload

400m swim board backstroke using fins

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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:

8 + 8 Half Seated Double Dumbbell Contralateral Thruster

1′ rest b/s

Half Seated Double Dumbbell Contralateral Thruster

Power & Power Endurance (PE)

Every 4:30 for 2 set

Power Snatch + Hang Squat Snatch + Squat Snatch

4 + 3 + 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]3 + 2 + 1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]2 + 1 + 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]1 + 1 + 1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]rest 3′

Every 4:30 for 2 set

Power Snatch + Hang Squat Snatch + Squat Snatch

2 + 3 + 4 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent]1 + 2 + 3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]1 + 1 + 2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]1 + 1 + 1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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rest 3′

Every 4:30 for 2 set

Power Snatch + Hang Squat Snatch + Squat Snatch

4 + 3 + 2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]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=’77’ 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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Snatch Grip BTN Push Press + Overhead Squat from rack

(6+6) x 3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

AMRAP 8′

20/15 Cal Assault Bike
12 Ring Muscle Ups
12m Handstand Walk
15/12 Cal Assault Bike
9 Ring Muscle Ups
9m Handstand Walk
10/8 Cal Assault Bike
6 Ring Muscle Ups
6m Handstand Walk

[/workout_short]

Aerobic Capacity (AC)

[workout_short title=’2K_Ski’ result_type=’time’]

2000m Ski Erg

Update your BIO!

[/workout_short]

then full recovery

SKI

500m Ski @ 2000m pace
rest 1:1 x 6 set

Functional Strength (FS)

Functional Strength Hypertrophy

3 Sets in Stripping of:

30″ Double Kettlebell Banded Romanian Deadlift @24/16 kg
20″ Transition
30″ Double Kettlebell Banded Romanian Deadlift @28/20 kg

2′ rest b/s

Double Kettlebell Banded Romanian Deadlift

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:

12 Double Kettlebell Thruster Alternate

1′ rest b/s

Double Kettlebell Thruster Alternate

Power & Power Endurance (PE)

Every 4:30 for 2 set

Power Clean + Hang Power Clean + Squat Clean & Jerk

4 + 3 + 2 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]3 + 2 + 1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]2 + 1 + 1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]1 + 1 + 1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]rest 3′

Every 4:30 for 2 set

Power Clean + Hang Power Clean + Squat Clean & Jerk

2 + 3 + 4 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent]1 + 2 + 3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]1 + 1 + 2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]1 + 1 + 1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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rest 3′

Every 4:30 for 2 set

Power Clean + Hang Power Clean + Squat Clean & Jerk

4 + 3 + 2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]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=’77’ 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 + 3 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]

Notes. Start from ATTG position like the squat clean catch

Reserved for ON AIR

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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=’57’ of=’squatclean’ in=’kg’][/percent]

Notes. Increase or decrease load between set, focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.

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Aerobic Capacity (AC)

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4000m Bike Erg

Update your BIO!

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then full recovery

Bike Erg

1000m Bike Erg @ 4000m pace
rest 1:1 x 6 set

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′