Aerobic Capacity &#8211; Week 6 (last)

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

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Kettlebell Front Rack Contralateral Step Thruster

1′ rest b/s

Double Kettlebell Front Rack Contralateral Step Thruster

Power & Power Endurance (PE)

For Time

Power Snatch

[workout_short title=’Randy’ result_type=’time’]

Randy: For Time

75 Power Snatches (75/55 lbs)

Notes. Good Times for “Randy”
– Beginner: 9-12 minutes
– Intermediate: 6-8 minutes
– Advanced: 4-6 minutes
– Elite: <4 minutes

[/workout_short]

Rest 3′

Reserved for ON AIR

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For Time

Power Snatch

8 D&go + 8T&go @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
6 D&go + 6T&go @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
4 D&go + 4T&go @ [percent value=’45’ 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

10 x 10 @ [percent value=’37’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Reserved for ON AIR

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Back Squat

10 x 10 @ between 1,0 m/s and 1,2 m/s – start from @ [percent value=’33’ of=’backsquat’ in=’kg’][/percent] rest 1′ 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’]

21.15.9 For time

Pull-ups
Double Dumbbell Hang Squat Clean 2×15/10Kg[/workout_short]

Reserved for ON AIR

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rest 3′

[workout_short title=’MON_WC2′ result_type=’time’]

9.15.21 For time

Single Kettlebell OH Squat 32/24Kg
Single Kettlebell STOH 32/24Kg
Toes to Ring[/workout_short]

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Aerobic Capacity (AC)

RUN

5 Rounds of

1′ easy pace
10″ sprint
1′ @ moderate pace
10″ Sprint
3′ @ 1-mile pace + 6″

Notes. * pace referred to 400m Run pace for 1 mile

Notes. Row or Ski @2000m pace + 6″

Notes. Bike Erg @4000m pace + 6″

Functional Strength (FS)

Functional Strength Hypertrophy

2 Sets of:

10 Front Rack Barbell Bulgarian Split Squat (Left) – @50/35 kg
20″ Transition
10 Front Rack Barbell Bulgarian Split Squat (Right) – @50/35 kg

1’30 rest b/s

Bulgarian Split Squat Barbell Front Rack

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

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 Kettlebell Burpees Double Snatch Step Up

1′ rest b/s

Kettlebell Burpees Double Snatch Step Up

Power & Power Endurance (PE)

Death by

Push Press – Catch & go

2 @ [percent value=’35’ of=’jerk’ in=’kg’][/percent]

Notes. add 2 reps each min until fail

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

10 x 10 @ [percent value=’35’ of=’deadlift’ in=’kg’][/percent] rest 1′ b/s

Reserved for ON AIR

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Deadlift

10 x 10 @ between 0,8 m/s and 1,0m/s – start from @ [percent value=’37’ of=’deadlift’ in=’kg’][/percent] rest 1′ 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)

RUN

6 Rounds of

200m @ 1-mile pace + 2″
100m easy jog
rest 30″
200m @ 1-mile pace – 2″
100m easy jog
rest 30″

Reserved for ON AIR

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then 3′ rest

3 Rounds of

200m @ 1-mile pace
100m easy jog
rest 15″
200m @ 1-mile pace – 4″
100m easy jog
rest 15″

Notes. Row or Ski @2000m pace

Notes. Bike Erg @4000m pace

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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

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

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:

3 + 3 Half Kneeling Kettlebell Bottom Clean + HALO

1′ rest b/s

Half Kneeling Kettlebell Bottom Clean + HALO

Power & Power Endurance (PE)

For Time

75 Power Clean

75 Power Clean @ 50/35Kg

Notes. Focus on speed up during drop&go

Rest 3′

Reserved for ON AIR

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For Time

Power Clean

8 D&go + 4T&go @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 2′
6 D&go + 6T&go @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 D&go + 8T&go @ [percent value=’45’ 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

10 x 10 @ [percent value=’37’ of=’bench-press’ in=’kg’][/percent] rest 1′ b/s

Reserved for ON AIR

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Bench Press

10 x 10 @ between 0,8 m/s and 1,0m/s – start from @ [percent value=’35’ of=’bench-press’ in=’kg’][/percent] rest 1′ 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

10 Synchro BMU
20 Devil Press 2×22,5/15Kg
20 Synchro T2B
20 Man Makers 2×22,5/15Kg
10 Synchro RMU

[/workout_short]

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Aerobic Capacity (AC)

ASSAULT BIKE

Every 3′ for 30′

25″ progressive incremental pace until reach 95% of your max effort
then
2’35” easy spin

Functional Strength (FS)

Functional Strength Hypertrophy

3 Sets of:

12 Inclined Barbell Bench Press Close Grip – Tempo 2.1.2.2

2′ rest b/s

Inclined Barbell Bench Press Close Grip

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 use pull buoy, swim as slow as you can
4 x 25 m backstroke double arms, swim as slow as you can
4 x 25 m breaststroke use pull buoy, swim as slow as you can

Workout

4 x 50 m front crawl aerobic pace breathe each 6 strokes rest b/s 20”
3 x 100 m front crawl aerobic pace breathe each 5 strokes rest b/s 30”
1 x 200 m front crawl aerobic pace breathe each 3 strokes rest b/s 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 butterfly only kicks sing swim board rest b/s 50”
4 x 25 m backstroke double arms swim as slow as you can
6 x 25 m front crawl only arms breathe each 5 strokes

Workout

4 x 50 m front crawl hard pace breathe each 8 strokes rest b/s 20”
rest 30”
3 x 100 m front crawl hard pace breathe each 5 strokes rest b/s 30”
rest 30”
1 x 200 m front crawl aerobic pace breathe each 5 strokes rest b/s 30”
rest 30”
3 x 100 m front crawl hard pace breathe each 5 strokes rest b/s 30”
rest 30”
4 x 50 m front crawl hard pace breathe each 3 strokes rest b/s 20”
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

2 x 50 m butterfly push hard breathe each 4 stroke rest b/s 30”
Rest 1’
6 x 100 m front crawl, swim 10m underwater each turn, breathe each 5 stroke aerobic pace rest b/s 50 m backstroke aerobic pace
rest 1’
8 x 50 m front crawl @1’
rest 1’
8 x 25 underwater face up ( use noseclip ) rest as needed

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

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 – Increase Weight – of:

2 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband

Power & Power Endurance (PE)

AMRAP 20′- Snatch – Any Style

Start from @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

Notes. Every 5 CONSECUTIVE successfully lift, add [percent value=’05’ of=’snatch’ in=’kg’][/percent] Stepping forward or backward after catch mean no rep.
10 burpees every no rep

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Double Dumbbells Wall Overhead Squat

EMOM for 6′

5 reps – load by feel

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Snatch Grip BTN Push Press + Snatch Balance + Overhead Squat from rack

(2+2+2) 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 14′

[percent value=’33’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent] 15 Sumo Deadlift High Pull @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] 1000m Bike Erg

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Aerobic Capacity (AC)

RUN

Sprint

120m + 130m + 140m + … + 180m

Notes. rest by walk back to the starting point

Reserved for ON AIR

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…continue until 220m

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Notes. Row or Ski start from 140. until 200m

Notes. Bike Erg start from 280m until 360m

Functional Strength (FS)

Functional Strength Hypertrophy

3 Sets of:

12 Banded Single Leg Dumbbell Romanian Deadlift (Left) – @25/15 kg
20″ Transition
12 Banded Single Leg Dumbbell Romanian Deadlift (Right) – @25/15 kg

2′ rest b/s

Banded Single Leg Dumbbell 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 Dynamic Pallof Press (1 Rep is up and down)
5 Plank Walkout
5+5 Reverse Lunge + Knee lift

HK Dynamic Pallof Press

Plank Walkout

Reverse Lunge+ Knee Lift

Activation 2 (AT)

2 Sets – Increase Weight – of:

6 + 6 Single Kettlebell Swing Clean Homolateral Reverse Lunges

1′ rest b/s

Single Kettlebell Swing Clean Homolateral Reverse Lunges

Power & Power Endurance (PE)

AMRAP 20′- Clean & Jerk – Any Style

Start from @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Every 5 CONSECUTIVE Successfully lift, add [percent value=’05’ of=’cleanjerk’ in=’kg’][/percent] Stepping forward or backward after catch mean no rep.
10 burpees every no rep

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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Front Squat

Every 1’30 for 9′
3 @ [percent value=’77’ 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

EMOM 10′

1 @ between 0,70 m/s and 0,80m/s – start from @ [percent value=’59’ 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)

RUN or ROW or SKI or BIKE ERG or mix them

8 Rounds of

2′ @ moderate pace
2′ @ recovery pace
30″ rest

Notes. *target is to remain in you Aerobic Zone 2 –> 70 – 80 %

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′