I FEEL…
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
- 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 – Increasing Weights – of:
6 + 6 Single Kettlebell Thruster Theraband
1′ rest b/s
Single Kettlebell Thruster Theraband
Power & Power Endurance (PE)
For Time
Power Snatch
10 T&go + 10 D&go @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 2′
8 T&go + 8 D&go @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′
6 T&go + 6 D&go @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 2′
4 T&go + 4 D&go @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
Power Snatch
4 D&go + 4T&go @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 2′
6 D&go + 6T&go @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′
8 D&go + 8T&go @ [percent value=’35’ 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
8 x 8 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Back Squat
8 x 8 @ between 0,9 m/s and 1,1m/s – start from @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent] rest 1′ 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)
50.40.30.20.10
Wall Ball
Double Unders
Double Kettlebells Russian Swing 2×12/8Kg
[/workout_short]
Aerobic Capacity (AC)
RUN
5 Rounds of
1′ walk
2′ @ easy pace
3′ @ 1-mile pace + 6″
OR
ROW or SKI
5 Rounds of
1′ active rest
2′ @ easy pace
3′ @ 2Km pace + 6″
OR
BIKE ERG
5 Rounds of
1′ active rest
2′ @ easy pace
3′ @ 4Km pace + 6″
Functional Strength (FS)
Functional Strength Hypertrophy
2 Sets in Stripping of:
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @12/8 kg
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @16/12 kg
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @24/16 kg
2′ rest b/s
Double Kettlebell Front Rack Squat Pulse 1/4
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 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
- 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 – Increasing Weight – of:
6 + 6 Single Kettlebell Swing Snatch Homolateral Reverse Lunges
1′ rest b/s
Single Kettlebell Swing Snatch Homolateral Reverse Lunges
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
[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]
rest 1′
14 @ [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
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Deadlift
8 x 8 @ [percent value=’42’ of=’deadlift’ in=’kg’][/percent] rest 1′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Deadlift
8 x 8 @ between 0,8 m/s and 1,0m/s – start from @ [percent value=’37’ of=’deadlift’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content]
Aerobic Capacity (AC)
RUN
3 Rounds of
200m @ 1-mile pace + 4″
100m easy jog
200m @ 1-mile pace
100m easy jog
200m @ 1-mile pace – 4″
100m easy jog
rest 1′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
then 3′ rest
2 Rounds of
200m @ 1-mile pace + 4″
100m easy jog
200m @ 1-mile pace
100m easy jog
200m @ 1-mile pace – 4″
100m easy jog
no rest
[/um_show_content]
OR
ROW or SKI
3 Rounds of
250m @ 2K pace + 4″
125m easy pace
250m @ 2K pace
125m easy pace
250m @ 2K pace – 4″
125m easy pace
rest 1′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
then 3′ rest
2 Rounds of
250m @ 2K pace + 4″
125m easy pace
250m @ 2K pace
125m easy pace
250m @ 2K pace – 4″
125m easy pace
no rest
[/um_show_content]
OR
BIKE ERG
3 Rounds of
500m @ 4K pace + 4″
250m easy pace
500m @ 4K pace
250m easy pace
500m @ 4K pace – 4″
250m easy pace
rest 1′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
then 3′ rest
2 Rounds of
500m @ 4K pace + 4″
250m easy pace
500m @ 4K pace
250m easy pace
500m @ 4K pace – 4″
250m easy pace
no rest
[/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 minutes
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 – Increasing Weight – of:
3 + 3 Single Kettlebell Clean Complex
1′ rest b/s
Single Kettlebell Clean Complex
Power & Power Endurance (PE)
For Time
Power Clean
10 T&go + 10 D&go @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 2′
8 T&go + 8 D&go @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 2′
6 T&go + 6 D&go @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 T&go + 4 D&go @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Rest 3′
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
Power Clean
4 D&go + 4T&go @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 2′
6 D&go + 6T&go @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 2′
8 D&go + 8T&go @ [percent value=’35’ 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
8 x 8 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 1′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
OR
Bench Press
8 x 8 @ between 0,8 m/s and 1,0m/s – start from @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 1′ 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
8 Legless Rope Climb
80m HSW
40 Cal Assault Bike
20 Ring Muscle ups
40 Cal Ski Erg
80 GHD situps
8 Rope Climb
[/workout_short]
[/um_show_content]
Aerobic Capacity (AC)
ASSAULT BIKE
Every 3′ for 30′
20″ progressive incremental pace until reach 90% of your max effort
then
2’40” easy spin
Functional Strength (FS)
Functional Strength Hypertrophy
3 Sets in Accumulation of:
30″ Barbell Snatch Grip Bent Over Row – @60/40 kg
Max Effort Barbell Snatch Grip Bent Over Row – @40/25 kg
2′ rest b/s
Barbell Snatch Grip Bent Over Row
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 front crawl only one leg switch each pool
4 x 25 m backstroke double arms, swim as slow as you can
Workout
6 x 100 m front crawl aerobic pace breathe each 4 strokes rest b/s 50 m breaststroke only arms
Deload
200 m breaststroke swim board
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
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 arm switch each pool
4 x 25 m backstroke double arms swim as slow as you can
4 x 25 m breaststroke only arms breathe each 4 strokes
Workout
1 x 200 m front crawl breathe each 4 strokes
Rest 30”
1 X 100 m breaststroke only arms breathe each 3 strokes
Rest 20”
1 x 50 m front crawl push hard
Rest 1’
8 x 50 front crawl breathe each 6 strokes rest b/s 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 once 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
2 x 200 m front crawl breathe each 4 stroke rest b/s 30”
Rest 1’
1 x 100 butterfly > 10m underwater each turn
Rest 1’
2 x 200 m front crawl breathe each 5 stroke rest b/s 30”
Rest 1’
8 x 50 m front crawl @1’
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
- 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:
2 HALO 3 Position theraband
1′ rest b/s
HALO 3 Position theraband
Power & Power Endurance (PE)
From 00:00 to 05:00
Power Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat
5 + 4 + 3 + 2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] 4 + 3 + 2 + 1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 3 + 2 + 1 + 1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] 2 + 1 + 1 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 1 + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
From 07:00 to 12:00
Power Snatch + Hang Squat Snatch + Squat Snatch
5 + 4 + 3 @ [percent value=’47’ of=’snatch’ in=’kg’][/percent] 4 + 3 + 2 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] 3 + 2 + 1 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 14:00 to 19:00
Power Snatch + Hang Squat Snatch
5 + 4 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 4 + 3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] 3 + 2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 2 + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 1 + 1 @ [percent value=’70’ 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]
Snatch Grip BTN Push Press + Overhead Squat from rack
(5+5) x 3 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Work Capacity (WC)
AMRAP 12′
[percent value=’33’ of=’bar-muscle-ups’ in=’reps’]Bar Muscle Ups[/percent]
8 Shoulder to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
200 m Run
30 Situps
[/workout_short]
Aerobic Capacity (AC)
RUN
Sprint
200m + 190m + 180m + … + 140m
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
OR
ROW or SKI
250m + 240m + 230m + … + 190m
Active Rest 1:2 b/s (double time work)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
OR
Bike Erg
500m + 480m + 460m + … + 380m
Active Rest 1:2 b/s (double time work)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Functional Strength (FS)
Functional Strength Hypertrophy
3 Sets in Stripping of:
45″ Split Stance Barbell Romanian Deadlift – @60/40 kg
20″ Transition
45″ Split Stance Barbell Romanian Deadlift – @60/40 kg
2′ rest b/s
Split Stance Barbell 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
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
- 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 – Increase Weight – of:
6 Double Kettlebell Clean & Press Bottom Up
1′ rest b/s
Double Kettlebell Clean & Press Bottom Up
Power & Power Endurance (PE)
From 00:00 to 05:00
Power Clean + Push Jerk + Hang Squat Clean + Squat Clean
5 + 4 + 3 + 2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 4 + 3 + 2 + 1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 3 + 2 + 1 + 1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 + 1 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 + 1 + 1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
From 07:00 to 12:00
Power Clean + Push Jerk + Hang Squat Clean
5 + 4 + 3 @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] 4 + 3 + 2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] 3 + 2 + 1 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 + 1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 + 1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
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From 14:00 to 19:00
Power Clean + Push Jerk
5 + 4 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 4 + 3 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] 3 + 2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 2 + 1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] 1 + 1 @ [percent value=’70’ 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 1’15 for 10′
1 + 3 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]
Reserved for ON AIR
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OR
Dead-stop Front Squat
EMOM 10′
1 @ between 0,70 m/s and 0,80m/s – start from @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
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Aerobic Capacity (AC)
RUN or ROW or SKI or BIKE ERG or mix them
5 Rounds of
3′ @ moderate pace
3′ @ recovery pace
1′ rest
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′