Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
90/90 Hip Mobility Routine
- 10 Passive Flex Trunk with Arms
- 5 Posterior Leg Lift with 5” Hold
- 5 Flex Trunk with 5” Hold
- 5 Flex Trunk
- Other side
- 10 Alternate Pancake Touch the Feet
- 5 Pancake Trunk Rotation
- 5 Pancake Trunk Rotation with Reach
- Other Side
- 5 Hip External Rotation with Hands stop Opposite Hip
- 5 Hip External Rotation with Isometric Hold Opposite Hip
- Other Side
- 10 Alternate Open Hip
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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 of:
30″ Barbell Back Rack Wide Stance Good Morning (Empty)
1′ rest b/s
Barbell Back Rack Wide Stance Good Morning
Power & Power Endurance (PE)
Yoga Barbell Routine
– Barbell swing;
– Power position Barbell swing;
– Squat position Barbell swing;
– Swing Muscle Snatch;
– Power position swing muscle snatch;
– squat position swing muscle snatch;
– high Pull & Muscle Snatch;
– Power position high Pull & Muscle Snatch;
– squat position snatch;
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Snatch Balance
3 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 90″
3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
rest 90″
3 @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent]
rest 90″
3 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]
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Power Snatch
1+1 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent]
rest 90″ x 2 set
Aerobic Capacity (AC)
For Quality
EMOM 8′
150/120m Row
then
For Time
200m Run
250m Row
50 Double Unders
rest 1′
20 Wall Ball
20 Pull-ups
20 Burpees
rest 1′ x 3 set
Reserved for ONAIR
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Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
90″ Dumbbell Fly Bench Press – Go Medium Weight with controlled eccentric phase & do not stop untill 1’30
then No Rest
90″ Half Seated Dumbbell Triceps Curl – Medium weight
2′ rest b/set
Dumbbell Fly Bench Press
Half Seated Dumbbell Triceps Curl
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Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
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′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Warmup Accessory (WA)
Take your time to release your Lower Body
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 3
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 of:
30″ + 30″ Single Kettlebell Front Rack Squat 1/4 theraband
1′ rest b/s
Single Kettlebell Front Rack Squat 1/4 theraband
Strength & Strength Endurance (SE)
Back Squat
4 @ [percent value=’55’ of=’backsquat’ in=’Kg’] [/percent]
rest 3′
9 @ [percent value=’55’ of=’backsquat’ in=’Kg’] [/percent]
rest 3′
6 @ [percent value=’55’ of=’backsquat’ in=’Kg’] [/percent]
rest 3′
2×2 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] Tempo 3.0.3.0
rest 3′ b/s
Work Capacity (WC)
For Time
12 Bar Muscle-Ups
21 Deadlifts (100/70 kg)
9 Bar Muscle-Ups
15 Hang Power Cleans (100/70 kg)
6 Bar Muscle-Ups
9 Shoulder-to-Overheads (100/70 kg)
[/workout_short]
Dottir Wod
Stretching & Mobility (MS)
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
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
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 50′
Zone (@Tips):
10′ Warm Up Easy Ride Damper 2 Over 87rpm –
Alternate 20% Max Watt or Zone 2 / Seated Damper 2 Over 95rpm (2 km) –
30% Max Watt or Zone 3/4 / Seated Damper 6 Over 72rpm (1,5 km) –
35% Max Watt or Zone 4/5 / Standing Damper 10 Over 50rpm (500 m) –
5′ Cool Down 75/80 % MHR easy ride
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 85% / 92%
Swim Session (AC)
Warmup
4 x 25 m front crawl rest b/s 30”
4 x 25 m bacstroke rest b/s 30”
2 x 25 m breaststroke
Workout
3 x ( 4 x 50 m @ 1’10” + 3 x 100 m @ 2’30” ) rest b/s 50 m backstroke
Deload
1 x 100 m backstroke / breaststroke easy pace switch each 25 m
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
2 x 100 m front crawl
2 x 50 m backstroke
2 x 100 m breaststroke
2 x 25 m swim board
Workout
2 x 50 m breaststroke with swim board
3 x ( 2 x 50 m @ 1’00” + 2 x 100 m @ 2’ ) rest b/s 50 m backstroke
6 x 25 underwater with fins rest b/s 25 m backstroke
Deload
100 m front crawl easy pace
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Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
4 Sets “For Quality” of:
Find Max Effort Dynamic Plank Hold
Then
60″ Plank Push ups Rotational Row Alt. – Light Weight
2′ rest b/set
Dynamic Plank Hold
Plank Push ups Rotational Row
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Thursday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Frog Hip Mobility Routine
Notes.
Frog Hip Mobility Routine
- 5 HK Hip Extension
- 5 HK External Rotation Hip extension
- 5 HK Internal Rotation Hip extension
- Other Side
- 5 Groin Stretch Orizzontal Foot
- 5 Groin Stretch Vertical Foot
- 5 Groin Hip Extension Vertical Foot
- Other Side
- Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground
- Other Side
- Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation
- Other side
- 90/90 5 Hip Extension 5” Eccentric Descent
- Other Side
Friday
Warmup Accessory (WA)
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Mobility (MO)
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
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Activation 2 (AT)
2 Sets – Increasing Weights – of:
30″ + 30″ Goblet Front Walk theraband
1′ rest b/s
Goblet Front Walk theraband
Power & Power Endurance (PE)
Yoga Barbell Routine
– Close Grip High Pull
– High Pull
– Wide Grip High Pull
– Close Grip Shoulder Press
– Shoulder Press
– Wide Grip Shoulder Press
– Close Grip High Pull & Press
– High Pull & Press
– Wide Grip High Pull & Press
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Power Clean
1+1 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
Power Clean
1+1 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″ x 2 set
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 90″ x 2 set
Aerobic Power & Lactic Training (AP)
For Quality
EMOM 8′
8 Hang Power Clean&Jerk empty Bar
4 Burpees
then
For Time
12 Hang Clean&Jerk @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 12 Front Facing Burpees
rest 1:2 – double work time x 4 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
After that, 15/20′ of Aerobic easy work @70% of MHR as a Cool Down
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Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
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′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Frog Hip Mobility Routine
Notes.
Frog Hip Mobility Routine
- 5 HK Hip Extension
- 5 HK External Rotation Hip extension
- 5 HK Internal Rotation Hip extension
- Other Side
- 5 Groin Stretch Orizzontal Foot
- 5 Groin Stretch Vertical Foot
- 5 Groin Hip Extension Vertical Foot
- Other Side
- Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground
- Other Side
- Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation
- Other side
- 90/90 5 Hip Extension 5” Eccentric Descent
- Other Side
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 3
Activation 1 (AT)
2 Sets for Quality
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Band Face Pull
Activation 2 (AT)
2 Sets – Increasing Weights start with light Kettlebell – of:
30″ Z Press Bottom up
1′ rest b/s
Z Press Bottom up
Power & Power Endurance (PE)
Yoga Barbell Routine
– 1/4 overhead squat;
– 1/2 overhead squat;
– overhead squat;
– tiptoeing overhead squat + reach;
– tall kneeling overhead lunges;
– tall kneeling hip thrusts;
– tall kneeling overhead squat;
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Kettlebell Windmill
(5+5) x 3 set – rest 1′ b/s
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Snatch Balance + Overhead Squat
3+6 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
3+6 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]
rest 2′
2+4 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
2+4 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 2′
1+2 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1+2 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
Aerobic Capacity (AC)
5 Rounds of
500m Row
12 Toes to Ring
12 Ring Dips
12 Burpees Pull-ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
90″ Dumbbell Fly Bench Press – Go Medium Weight with controlled eccentric phase & do not stop untill 1’30
then No Rest
90″ Half Seated Dumbbell Triceps Curl – Medium weight
2′ rest b/set
Dumbbell Fly Bench Press
Half Seated Dumbbell Triceps Curl
[/um_show_content]
Stretching & Mobility (MS)
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
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