Anaerobic Power & Lactic Training Mesocycle – Week 1

I FEEL…

[show_feeling_form_short]

How it works?

Monday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2

Video

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

Video

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

Ankle Mobility – Part 3

Video

Activation 1 (AT)

2 Sets for Quality

8 FitBall Rollout (NO lumbar extension)
8+8 Single Leg FB Leg Curl
12+12 Lateral Walk Knees Banded

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Dumbbell Squat Clean & Split Jerk

1′ rest b/s

Double Dumbbell Squat Clean & Split Jerk

Video

Power & Power Endurance (PE)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 6′

Tall Clean

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

rest 1′

EMOM 6′

Push Jerk + Deep Push Jerk

2+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

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Power Clean + Squat Clean&jerk – Drop&go

1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Ramping to 0,5m/s – start from [percent value=’75’ of=’squatclean’ in=’kg’][/percent] then
4 x 4 over 0,45m/s
rest 1’30 b/s
OR

[/um_show_content]

4 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent]

Aerobic Power & Lactic Training (AP)

AMRAP 1’30

5+5+10+10+15+15m Shuttle Sprint (touch ground)
8 Burpees Box Jump Over
4 Devil Press 2×22,5/15Kg
Max Cal Row
rest 1:1

Notes. Push hard as you can – you should do the best score probably during the first round, save your Cal then rest 1’30, repeat the AMRAP until the difference between your best score and your last score is < of 20% of the Reps. For Example: 1st round – 12 Cal 2nd round – 12 Cal –> ok
3rd round – 10 Cal –> ok
4th round – 9 Cal –> Stop!
Max round is 8.

then jump into AC section without rest

Aerobic Capacity (AC)

Bike Erg

2′ @ 75% of your MHR (Aerobic Zone 1)

1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″
x 8 set

Notes. * Wear HR sensor band

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest

Anaerobic System Improving Protocol

6 Burpees high Jump
12 Double Dumbbell Thrusters 2 x15/10Kg
6 Burpees high Jump
seat and slow down your breath until HR drop under 70% of MHR.
Repeat x 5 set or until Anaerobic TE is over 4.0

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Video

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′

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

Video

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Tuesday

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General Warmup (GW)

Squat Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2

Video

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

Video

Activation 1 (AT)

2 Sets for Quality

15 Banded Bent Over Row 1″Hold @Top
12 Plank with Trunk Rotation 1″Hold @Top
12 Cossack to Cossack 1″Hold @Bottom

Banded Bent Over Row

Video

Plank with Trunk Rotation

Video

Cossack to Cossack

Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Dumbbell Cross Body Power Snatch

1′ rest b/s

Single Dumbbell Cross Body Power Snatch

Video

Power & Power Endurance (PE)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 6′

Tall Snatch + Overhead Squat

2+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

rest 1′

EMOM 6′

Power Snatch + Push Jerk Behind the Neck + Snatch Balance

1+1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Power Snatch + Squat Snatch – Drop&go

1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Every 3′ for 15′

Max Effort Military Press @ [percent value=’30’ of=’bench-press’ in=’kg’][/percent] catch & go

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Max effort Military Press catch & go until speed remain over 0,65 m/s (from 2nd rep)

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then
1 Legless Rope Climb
8/5 Cal Bike Only Arms
16 Double Dumbbell Hang Power Clean 2×22,5/15Kg
1 Legless Rope Climb

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 2′ for 8′

Max Effort Unbroken Bench Press @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent]

Or Max effort Bench Press until speed remain over 0,65 m/s

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Aerobic Power & Lactic Training (AP)

AMRAP 3′

Buy in
200 m Sprint @ 95% of max effort
then
12 Wall Ball 9/6 Kg
12 C&J @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 12 Wall Ball 9/6 Kg
12 HSPU
rest 1:1

Notes. Push hard as you can – you should do the best score probably during the first round, save your cal then rest 3′, repeat the AMRAP until the difference between your best score and your last score is < of 10% of the Reps. For Example: 1st round – 48 reps (10% = 5 reps) 2nd round – 45 reps –> ok
3rd round – 44 reps –> ok
4th round – 42 reps –> Stop!
Max round is 4.

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’time’]

For Time – CAP 7′

4 rope climbs
16 thrusters @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 3 rope climbs
12 thrusters @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 2 rope climbs
8 thrusters @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] [/workout_short]

Leaderboard

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

2 Sets (x 2 sub set) – Increasing Weights – of:

12 Declined Batwing Kettlebell – Tempo 2.1.2.1

40″ rest b/sub set

2′ rest b/set

Declined Batwing Kettlebell

Video

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.2

Video

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

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video

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Wednesday

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General Warmup (GW)

Bodyweight Routine N.2

Video

Notes. Follow routine step by step.

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 62′
Zone (@Tips): Alternate Z2 (10′) – Z3/Z4 (3′) – Z5 (2′) – Z6 (30″)

Biking: Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Struggle Biking, Push on Bike Pace; Z5 Burning Legs, Starting the gasping, Few Energy Available; Z6 Max HR, Max Tension, Mind Blowing Up.
FC Threshold: 75% / 90%

Swim Session (SW)

Warmup

4 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 50 m front crawl rest b/s 40″

Workout

2 x 75 m front crawl aerobic pace rest b/s 25 m backstroke
2 x 25 m breaststroke rest b/s 35”
4 x 100 m front crawl aerobic pace rest b/s 25 m backstroke
2 x 25 m breaststroke rest b/s 35”
2 x 75 m front crawl aerobic pace rest b/s 25 m backstroke
2 x 100 m breaststroke aerobic pace rest b/s 30”

Deload

200 m backstroke swim board using fins

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced

Warmup

3 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 50 m front crawl rest b/s 40″
4 x 50 m swim board rest b/s 1’

Technique

2 x 25 m front crawl one arm switch each 25 m rest b/s 30”
2 x 25 m front crawl one leg switch each 25 m rest b/s 30”
2 x 25 m arms breaststroke, dolphin kick rest b/s 45”
2 x 25 m backstroke double arms rest b/s 50”

Workout

6 x 50 m front crawl aerobic pace rest b/s 35”
6 x 25 m backstroke aerobic pace rest b/s 30”
6 x ( 50 m + 50 m ) front crawl/breaststroke aerobic pace rest b/s 45”
8 x 25 unwater dolphin kick with fins rest as needed

Deload

400 m backstroke using fins

[/um_show_content]

Functional Strength (FS)

2 Sets (x 2 sub set) – Increasing Weights – of:

12 Banded Bent Over Row

40″ rest b/sub set

2′ rest b/s

Banded Bent Over Row

Video

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
Legs and Back rotation – 10 to 20 reps slowly and stretch the back
L position – stretch lateral and back chain 30” to 60”
Half kneeling stretch quads – 30” to 60”
Child pose – 30” to 60” every position

Video

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

Video

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Thursday

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General Warmup (GW)

Squat Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2

Video

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

Video

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

Video

Inchworm

Video

Elevated Single Leg Hip Bridge

Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Dumbbell Bulgarian Split Squat Snatch

1′ rest b/s

Double Dumbbell Bulgarian Split Squat Snatch

Video

Power & Power Endurance (PE)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Power Snatch

Death by minute

1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent] until fail

then rest 1′

[/um_show_content]

Squat Snatch

Death by minute

1 @ [percent value=’66’ of=’snatch’ in=’kg’][/percent] add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent] until fail

then rest 1′

Snatch Pull

EMOM 10′

1 @ [percent value=’69’ of=’snatch’ in=’kg’][/percent] add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Back Squat

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Find best single @0,65m/s
then
3 x 3 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 2 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 1 rest 20″ b/s
rest 2′ then
find best single @0,55
3 x 3 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 2 rest 20″ b/s
rest 2′ and add [percent value=’05’ of=’backsquat’ in=’kg’][/percent] 3 x 1 rest 20″ b/sOR

[/um_show_content]

3 x 3 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 1 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s
then rest 2′
3 x 1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 20″ b/s

Work Capacity (WC)

[workout_short title=’THU_WC1′ result_type=’reps’]

AMRAP 13′

10 Deadlift @[percent value=’40’ of=’deadlift’ in=’Kg’] [/percent] 10 Wall Ball
10 Cal Row
10 HSPU
15 Deadlift @[percent value=’40’ of=’deadlift’ in=’Kg’] [/percent] 15 Wall Ball
15 Cal Row
15 HSPU
20 Deadlift @[percent value=’40’ of=’deadlift’ in=’Kg’] [/percent] 20 Wall Ball
20 Cal Row
20 HSPU
25 Deadlift @[percent value=’40’ of=’deadlift’ in=’Kg’] [/percent] 25 Wall Ball
25 Cal Row
25 HSPU

[/workout_short]

Leaderboard

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Video

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′

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

Video

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Friday

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General Warmup (GW)

Bodyweight Routine N.2

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3

Video

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

Ankle Mobility – Part 2

Video

Activation 1 (AT)

2 Sets for Quality

20″+20″ Elbow plank Star
3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
40″ Scapula Pull Up Hold

Elbow Plank Star

Video

Cossack Squat + Lunge

Video

Scapula Pull Up Hold

Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

2 Double Kettlebell Clean & Jerk Complex

1′ rest b/s

Double Kettlebell Clean & Jerk Complex

Video

Power & Power Endurance (PE)

Power Clean & Push Jerk

Death by minute

1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent] until fail

then rest 1′

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Squat Clean & Jerk

Death by minute

1 @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent] add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent] until fail

then rest 1′

[/um_show_content]

Clean Pull

EMOM 10′

1 @ [percent value=’69’ of=’cleanjerk’ in=’kg’][/percent] add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Every 3′ for 15′

Max Effort Standing High Pull @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Or Max effort Standing High Pull until speed remain over 0,65 m/s (from 2nd rep)

[/um_show_content]

then

[percent value=’30’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

10/7 Cal Ski Or 10/7 Cal Row Stiff Legs

[percent value=’30’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

10m Handstand Walk

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 2′ for 8′

Max Effort Unbroken Thrusters @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent]

Or Max effort Thrusters until speed remain over 0,85 m/s – start from [percent value=’40’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Aerobic Power & Lactic Training (AP)

Anaerobic System Improving Protocol

2 Rounds of:
4 Step Over Box 2×30/22,5Kg
8 Box Jump Over
12+12m Shuttle Sprint
Then seat and slow down your breath until HR drop under 70% of MHR.
Repeat x 8 set or until Anaerobic TE is over 3.0

Stretching & Mobility (MS)

Full Body Stretching and Deload N.2

Video

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

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video

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Saturday

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General Warmup (GW)

Bodyweight Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine

Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

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

Video

Straight Arms Band Pull Down in Hinge Position

Video

Single Leg SLDL with PVC

Video

Activation 2 (AT)

2 Wave – Increasing Weights – of:

Activation Routine 1

1′ rest b/s

Activation Routine 1

Video

Work Capacity (WC)

From 00:00 to 05:00 – AMRAP

60 Double Unders
20+20 m Overhead Walking Lunges 45/30Kg

[percent value=’33’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

then Rest 5′ by Rowing or Biking @ Aerobic Capacity Zone 2 (@75% MHR)

From 10:00 to 15:00 – AMRAP

60 Double Unders
20 Overhead Squat 45/30Kg

[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups [/percent]

Reserved for ONAIR

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then Rest 5′ by Rowing or Biking @ Aerobic Capacity Zone 2 (@75% MHR)

From 20:00 to 25:00 – AMRAP

60 Double Unders
20 Thrusters 35/25Kg
10 Front Facing Burpees

Then jump into Aerobic Capacity

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then Rest 5′ by Rowing or Biking @ Aerobic Capacity Zone 2 (@75% MHR)

Aerobic Capacity (AC)

Reserved for ONAIR

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10 Rounds for Quality

1000m Bike Erg @ Aerobic Capacity Zone 2 (@75% MHR)
200m Progressive Sprint until reach @90% of max effort

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Functional Strength (FS)

Reserved for ONAIR

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3 Sets – Increasing Weights – of:

10 + 10 Single Leg Power Back Extension

1’30 rest b/s

Single Kettlebell Thruster Theraband

Video

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Video

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′

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

Video

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Anaerobic Power & Lactic Training Mesocycle – Week 1

Monday

General Warmup (GW)

Mobility (MO)

Lower Body Mobility Routine N.2

Upper Body Mobility Routine N.3

Ankle Mobility – Part 3

Activation 1 (AT)

2 Sets for Quality

FitBall Rollout

Single Leg FB Leg Curl

Lateral Walk Knees Banded

Activation 2 (AT)

2 Sets – Increasing Weights – of:

Double Dumbbell Squat Clean & Split Jerk

Power & Power Endurance (PE)

Reserved for ONAIR

EMOM 6′

Tall Clean

EMOM 6′

Push Jerk + Deep Push Jerk

Power Clean + Squat Clean&jerk – Drop&go

Strength & Strength Endurance (SE)

Front Squat

Reserved for ONAIR

Aerobic Power & Lactic Training (AP)

AMRAP 1’30

Aerobic Capacity (AC)

Bike Erg

Reserved for ONAIR

Anaerobic System Improving Protocol

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Upper Body Stretching and Deload

Tuesday

General Warmup (GW)

Squat Routine

Mobility (MO)

Upper Body Mobility Routine N.2

Ankle Mobility – Part 2

Activation 1 (AT)

2 Sets for Quality

Banded Bent Over Row

Plank with Trunk Rotation

Cossack to Cossack

Activation 2 (AT)

2 Sets – Increasing Weights – of:

Single Dumbbell Cross Body Power Snatch

Power & Power Endurance (PE)

Reserved for ONAIR

EMOM 6′

Tall Snatch + Overhead Squat

EMOM 6′

Power Snatch + Push Jerk Behind the Neck + Snatch Balance

Power Snatch + Squat Snatch – Drop&go

Strength & Strength Endurance (SE)

Every 3′ for 15′

Reserved for ONAIR

Reserved for ONAIR

Every 2′ for 8′

Aerobic Power & Lactic Training (AP)

AMRAP 3′

Work Capacity (WC)

For Time – CAP 7′

Functional Strength (FS)

Reserved for ONAIR

2 Sets (x 2 sub set) – Increasing Weights – of:

Declined Batwing Kettlebell

Stretching & Mobility (MS)

Full Body Stretching and Deload N.2

Arms and Forearms Release and Stretching

Wednesday