I FEEL…
Monday
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
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Double Dumbbell Bulgarian Split Squat Clean & Press
1′ rest b/s
Double Dumbbell Bulgarian Split Squat Clean & Press
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 6′
Tall Clean + Front Squat
3 + 3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 6′
Push Jerk + Deep Push Jerk + Squat Jerk
2+1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Power Clean + Squat Clean&jerk – Drop&go
1+1 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’62’ 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=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3+1 @ [percent value=’74’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’74’ of=’cleanjerk’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Front Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
5 x 3 over 0,40m/s
rest 1’30 b/sOR
[/um_show_content]
4 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’89’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
2 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
AMRAP 1’15
5 Step Over Box single Dumbbell @ 30/22,5Kg
5 Double Dumbbell Thrusters @ 30/22,5Kg
5 Burpees Box Jump Over
5 Toes to Bar
Max Cal Assault Bike
rest 1’45
1st round – 26 reps
2nd round – 24 reps –> ok
3rd round – 22 reps –> ok
4th round – 20 reps –> Stop!
Max round is 8.
then jump into AC section without rest
Aerobic Capacity (AC)
Bike Erg
1′30 @ 75% of your MHR (Aerobic Zone 2)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″
x 10 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
Anaerobic System Improving Protocol
8 No Push-ups Burpees Strict Pull-ups
8 Goblet Squat @32/24Kg
8 Kettlebell A.Swings @32/24Kg
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]
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 Doubles Kettlebell Banded Bent Over Row – Tempo 2.1.2.1
40″ rest b/sub set
2′ rest b/set
Doubles Kettlebell Banded Bent Over Row
[/um_show_content]
Stretching & Mobility (MS)
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
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.
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 – Increasing Weights – of:
12 Double Dumbbell Swing Snatch
1′ rest b/s
Double Dumbbell Swing Snatch
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 6′
Tall Snatch + Overhead Squat
2+2 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 6′
Power Snatch + Push Jerk Behind the Neck + Snatch Balance + BTN Drop Jerk
1+1+1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Power Snatch + Squat Snatch – Drop&go
1+1 @ [percent value=’32’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’62’ 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=’72’ of=’snatch’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 1’30
3+1 @ [percent value=’74’ of=’snatch’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’74’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Every 3′ for 15′
Max Effort Double Kettlebell Press @ 2×16/12Kg catch & go
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
then
3/2 Strict Chinups
6 Push-ups
3/2 Strict Chinups
[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]
3/2 Strict Chin-ups
6 Push-ups
3/2 Strict Chin-ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 8′
Max Effort Bench Press @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent]
Or Max effort Bench Press until speed remain over 0,60 m/s
[/um_show_content]
Aerobic Power & Lactic Training (AP)
For Time – Cap 3’30
20 Ground to Overhead @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
20 Front Facing Burpees
20 Pull-ups
rest 1:1
3rd round – 3:17 –> ok
4th round – 3:23 –> Stop!
Max round is 6.
Work Capacity (WC)
9.7.5.7.9 For Time
Bar Muscle Ups
Double Kettlebells Jerk 2×24/16Kg
Double Kettlebells Deadlift 2×24/16Kg
Time cap: 7 minutes
[/workout_short]
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
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 70’30”
Zone (@Tips): Alternate Z2 (15′) – Z3/Z4 (5′) – Z5 (3′) – 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 Try to go over Max HR, Max Tension, Mind Blowing Up.
FC Threshold: 80% / 100%
Swim Session (SW)
Warmup
2 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
3 x 50 m front crawl aerobic pace rest b/s 25 m backstroke
2 x 25 m breaststroke rest b/s 35”
1 x 200 m front crawl easy pace rest b/s 25 m backstroke
2 x 25 m breaststroke rest b/s 35”
2 x 200 m front crawl easy 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 + 25 + 25) m front crawl/dolphin kick, breaststroke only arms, backstroke double arms rest b/s 45”
2 x 25 m front crawl one leg switch each 25 m rest b/s 30”
2 x 25 m backstroke double arms rest b/s 50”
Workout
3 x 50 m breaststroke aerobic pace rest b/s 35”
2 x 200 m front crawl aerobic pace rest b/s 50 backstroke
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 + 12 Ring Hold Single Dumbbell Rows
40″ rest b/sub set
2′ rest b/s
Ring Hold Single Dumbbell Rows
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
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
Thursday
General Warmup (GW)
Squat Routine
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
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 16 Banded Press FTN/BTN (light band)
- 8+8 HK Rotation Band (medium band)
- 12 TK Hip Extension Banded (hard band)
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Single Dumbbell Cross Body Muscle Snatch
1′ rest b/s
Single Dumbbell Cross Body Muscle Snatch
Power & Power Endurance (PE)
Power Clean & Push Jerk
Death by minute – cap 9′
1 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent]
add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent]
then
Every 40″ for 2′ Power Clean & Jerk @ [percent value=’84’ of=’cleanjerk’ in=’kg’][/percent]
then rest 1′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Clean & Jerk
Death by minute – cap 9′
1 @ [percent value=’63’ of=’cleanjerk’ in=’kg’][/percent]
add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent]
then
Every 40″ for 2′ Squat Clean & Jerk @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]
then rest 1′
[/um_show_content]
Clean Pull
EMOM 9′
1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] add @ [percent value=’03’ of=’cleanjerk’ in=’kg’][/percent]
then
Every 40″ for 2′ Clean Pull @ [percent value=’99’ of=’cleanjerk’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Back Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
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 @0,50
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=’67’ of=’backsquat’ in=’kg’][/percent]
rest 20″ b/s
then rest 2′
3 x 2 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent]
rest 20″ b/s
then rest 2′
3 x 1 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 20″ b/s
then rest 2′
3 x 3 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent]
rest 20″ b/s
then rest 2′
3 x 2 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 20″ b/s
then rest 2′
3 x 1 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent]
rest 20″ b/s
Work Capacity (WC)
For time – CAP 20′
2000m Row
50 Overhead Squat 50/35Kg
100 GHD Situps
150 Double Unders
50 Sumo Deadlift High Pull 50/35Kg
100 Box Jump Over
[/workout_short]
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′
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
Friday
General Warmup (GW)
Bodyweight Routine N.2
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
- 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
Plank with Trunk Rotation
Cossack to Cossack
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Single Dumbbell Split Jerk Balance
1′ rest b/s
Single Dumbbell Split Jerk Balance
Power & Power Endurance (PE)
Power Snatch
Death by minute – cap 9′
1 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent]
add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent]
then
Every 40″ for 2′ Power Snatch @ [percent value=’84’ of=’snatch’ in=’kg’][/percent]
then rest 1′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Snatch
Death by minute – cap 9′
1 @ [percent value=’63’ of=’snatch’ in=’kg’][/percent]
add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent]
then
Every 40″ for 2′ Squat Snatch @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]
then rest 1′
[/um_show_content]
Snatch Pull
EMOM 9′
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] add @ [percent value=’03’ of=’snatch’ in=’kg’][/percent]
then
Every 40″ for 2′ Snatch Pull @ [percent value=’99’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Every 3′ for 15′
Max Effort Standing Double Dumbbells High Pull 2 x 15/10Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
then
20 no Squat Power Wall Ball 9/6Kg
[percent value=’30’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]
5 Double Dumbbell Bench Press 2×30/22,5Kg * scale if need
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 8′
Max Effort 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)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Aerobic Warmup
3′ @ 65% of your MHR (Aerobic Zone 1)
2′ @75% of your MHR (Aerobic Zone 2)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″ then start w/ Anaerobic System Improving Protocol
[/um_show_content]
Anaerobic System Improving Protocol
3 Rounds of
6/5 Cal Row
6 Burpees Over Erg
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)
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
Saturday
General Warmup (GW)
Squat 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 2
Activation 1 (AT)
2 Sets for Quality
- 15 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 15 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
Crossfit Games Open 20.1 Activation
2 Sets “For Quality” of:
10 Barbell Strict Press Behind the Neck
10 Barbell Push Press Behind the Neck
10 Push Jerk Behind the Neck
10 Barbell Good Morning
10 Muscle Snatch
Work Capacity (WC)
CrossFit Games Open Workout 20.1
10 Rounds for Time
8 Ground-to-Overheads (95/65 lb)
10 Bar Facing Burpees
Time Cap: 15 minutes
Aerobic Capacity (AC)
Reserved for ONAIR
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8 Rounds for Quality
1500m 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 Dynamic Load Bench Press
1’30 rest b/s
Dynamic Load Bench Press
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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′