[show_feeling_form_short]

Monday

Routine

Foot Care Routine
Video

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

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
Squat Routine
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Specific Warmup

2 Sets for Quality

3 Low hang Muscle Snatch, 4 Low Hang power snatch, 5 Snatch Grip Push Press

20 DU

4 Hip Power snatch +  4 Power Snatch

6/5  Cal Row

NOTE

Increase intensity and load, start from empty bar

Weekly Training Interventions

[um_show_content roles=’um_top,administrator,editor’]
Marta Ricottini
[/um_show_content]

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

a)

Box Swings

2 x 12
Rest 30” b/s

Box Swings & Dips

2 x 8-10
Rest 30” b/s

Box Swings & Dips on double Dumbbells or Paralettes

2 x 8-10
Rest 30” b/s

Stiff Legs light swings Ring Dips

2 x 8-10
Rest 30” b/s

8-6-4-2 Reps Unbroken For Quality

Double Dumbbell Strict Press 2x15Kg
Ring Push-ups
Strict HSPU

b)

Inchworm walk

Accumulate 20m

Hollow Rock

Accumulate 30 reps

PVC/Broomstick Rigs Sliding and push Back </h5
3 x 5
Rest 30” b/s
Unbroken Backward Handstand Walk

4 x 2,5m
Rest 20” b/s

Unbroken Handstand Walk w/ Roller between Ankles

4 x 2,5m
Rest 20” b/s

Unbroken Obstacle Handstand Walk

4 x 2,5m w/ 5 + 15Kg Bumper (5-15-5)
Rest 20” b/s

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Stefano Carosso
[/um_show_content]

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

a)

Seated Barbell Press BTN

3 x 8 reps @empty bar
Rest 30” b/s

Power Position Barbell Press BTN

2 x 8 reps @empty bar
Rest 30” b/s

Overhead Squat + Positional Breathing

(1 + Bottom Pose – 2.1.5.2) x 5 set
Rest 45” x 2 set

tempo Kettlebell Windmill 3.3.3

2 x 3+3 @ 20-24Kg
Rest 1’ b/s

Single Kettlebell Overhead Squat

8+8 @ 20/24Kg (just 1 set)

Double Kettlebell Overhead Squat tempo 1.2.1 🙂

3 x 4 @ 2×8-16Kg
Rest 40” b/s

b)

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension
Video
Below the Knees Hang Muscle Snatch

3 x 15 Reps @ 25-30Kg
Rest 1’ b/s

Notes. *calcolate time of 15 reps. Focus on:
Notes. a) SAME FORM. Every set same form, timing and rythm. Footwork Is not allowed;
Notes. b) Time. 15 reps in 25”? Ok, every set 25” second. (Try without looking the timer)
Bottom position Prisoner Squat

Accumulate 2’ – Focus on Breath with your chest

c)

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension
Video
Below the Knees Hang Clean&Jerk

3 x 15 Reps @ 35-40Kg
Rest 1’ b/s

Notes. *calcolate time of 15 reps. Focus on:
Notes. a) SAME FORM. Every set same form, timing and rythm. Footwork Is not allowed;
Notes. b) Time. 15 reps in 25”? Ok, every set 25” second. (Try without looking the timer)
Bottom position Prisoner Squat

Accumulate 2’ – Focus on Breath with your chest

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Chiara Salandra
[/um_show_content]

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

a)

Barbell Back Rack Bulgarian Split Squat

4 x 8+8 – Building set
Rest 1’ b/s

Assault Bike

45-60’ @ 180-220 Watts

Heavy Russian Swings

3 x 8 @ 32Kg
Rest 30” b/s

b)

Double Kettlebell Front Rack Box Step Up

4 x 8+8 @ 2 x 12-20Kg
Rest 1’ b/s

2 Rounds @ 50-55% of MHR

4’ Row (20-24 s/m w/ Damper set to 3)
4’ Run
4’ Ski Erg (28-32 s/m w/ Damper set to 2)
4’ Bike Erg (Damper set to 1-2)

Hip Thrust – kettlebell on Hip

3 x 8 @ 32Kg
Rest 30” b/s

c)

Belt Squat

4 x 12 @ 20-32Kg Kettlebell
Rest 1’ b/s

60’ EMOM – 30” ON – 30” OFF

1st – Walking Lunge
2nd – Ski Erg
3rd – Bike Erg
4th – 2+2 Monkey Rolls + 1+1 Crab Reach
5th – alt. Box Step up @50cm
6th – Burpees

Notes. *HR should NOT exceed 60% of MHR at any point.
Monkey Rolls
Video
Crab Reach
Video
Clean Pull

5 x 3 @65Kg
Rest 30” b/s

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Francesca Zagaglini
[/um_show_content]

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

a)

Goblet Squat

3 x 6 @ 24-32Kg
Rest 45” b/s

Double Hands Kettlebell Push Press

3 x 6 @ 20-32Kg
Rest 45” b/s

Notes. *put your hands on kettlebell bottom position
Wall Ball
20” ON – 10” OFF

Max reps @ 9Kg x 8 set

Notes. *add 1 set every 1-2 session
AMRAP 3’

Wall Ball @4Kg

Notes. *focus on breathing, exhale during eccentric and inhale after ball throws.
Notes. *add 15” every 1-2 session

b)

Barbell Shoulder Press

3 x 12 @ rpe 7
Rest 1’ b/s

Bike Erg

6’ @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watts’][/percent] + sprint every min for 6-7″
Rest 1’ then

3 Waves of

45” max GHD Hyperextension
1’ @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent] 2’ @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3’ @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watts’][/percent] Rest 15”

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Iurii Marincenco
[/um_show_content]

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

a)

Beginner Hamstring Flexibility Routine
Beginner Hamstring Flexibility Routine
Video
Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar
Razor Curl
Video
Assault Bike

45-60’ @ 220-250 Watts

b)

Hamstring Flexibility Routine
Hamstring Flexibility Routine
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
2 Rounds @ 50-55% of MHR

4’ Row (20-24 s/m w/ Damper set to 3)
4’ Run
4’ Ski Erg (28-32 s/m w/ Damper set to 2)
4’ Bike Erg (Damper set to 1-2)

c)

Beginner Hamstring Flexibility Routine
Beginner Hamstring Flexibility Routine
Video
Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl
Video
60’ EMOM – 30” ON – 30” OFF

1st – Walking Lunge
2nd – Ski Erg
3rd – Bike Erg
4th – 2+2 Monkey Rolls + 1+1 Crab Reach
5th – alt. Box Step up @50cm
6th – Burpees

Notes. *HR should NOT exceed 60% of MHR at any point.
Monkey Rolls
Video
Crab Reach
Video

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Gaetano Pezzullo
[/um_show_content]

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

Hamstring Flexibility Routine
Hamstring Flexibility Routine
Video
Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM
Glute Ham Raises
Video
2 Rounds @ 50-55% of MHR

4’ Row (20-24 s/m w/ Damper set to 3)
4’ Run
4’ Ski Erg (28-32 s/m w/ Damper set to 2)
4’ Bike Erg (Damper set to 1-2)

b)

Goblet Squat

3 x 6 @ 32-40Kg
Rest 45” b/s

Double Hands Kettlebell Push Press

3 x 6 @ 24-40Kg
Rest 45” b/s

Notes. *put your hands on kettlebell bottom position
Wall Ball
20” ON – 10” OFF

Max reps @ 15Kg x 8 set

Notes. *add 1 set every 1-2 session
AMRAP 3’

Wall Ball @6Kg

Notes. *focus on breathing, exhale during eccentric and inhale after ball throws.
Notes. *add 15” every 1-2 session

[/um_show_content]

Sport Specific

Every 3′ for 30′

[percent value=’50’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 50 Double Unders[percent value=’50’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 10/8 Cal Row

Target. Finish every round after 2:30
Notes. Focus on your breathing during the 30′ work. Slow down the speed between every snatch (little pause in Overhead). Split every set as needed

Split Your 1st Session Here If You Can

Strength

Bench Press

Ramping by triple up to [percent value=’50’ of=’bench-press’ in=’kg’][/percent]

Bench Press – tempo 2.2.X

6 x 3 reps @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Mixed Modality

For Time – 30″ ON – 30″ OFF

20 alt. Dumbbell Snatch @22,5/15Kg
10 Bar Muscle Ups
20 Toes to Ring
10 Strict HSPU
20 Wall Ball
10m Handstand Walk
20 Cal Assault Bike

Notes. If needed, take your time to work on the skills. Otherwise go medium pace.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

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 
90/90 Hip Mobility Routine
Video

Notes. 

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 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Goblet Sumo Squat
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Drop Box Bottom Position Hold 2″ each reps
  2. 10/12 Bench Over Hops (Try to reactive work with foot)
Drop Box Bottom Position Hold
Video
Bench Over Hops
Video

Power

Power Clean + Front Squat
Every 2’30 for 25′

1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

Notes. add 1 Power Clean every set until 10.

Engine

Run

5′ easy Jog
then

Every 3′ for 21′

200m Progressive Sprint

Firstbeat Option. You can Also Follow the Training Effect until reach over 2.5 of Anaerobic T.E.

Split Your 1st Session Here If You Can

Gymnastic Strength/Power Endurance

Every 4′ for 16′

10 GHD Situps

[percent value=’25’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent]

10 Toes to Bar

[percent value=’25’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]

Notes. Use the right form, try to be powerful. Target is not time of the set but accumulates regional fatigue, so don’t cheat with bouncing or shorten leverage movements.

Stretching & Mobility

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
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10 Banded Sumo Good Morning
  2. 12 Alt Plank spiderman (1″ hold knee @Top)
  3. 10 Box Step up
  4. 6/5 Cal Bike Erg
Plank Spiderman
Video
Banded Sumo Good Morning
Video

Sport Specific

Every 3′ for 30′

[percent value=’50’ of=’bar-facing-burpees-in-8′ in=’reps’] Bar Facing Burpees [/percent] 15 Box Jump[percent value=’50’ of=’bar-facing-burpees-in-8′ in=’reps’] Bar Facing Burpees [/percent] 10/8 Cal Bike Erg

Target. Finish every round after 2:30
Notes. Focus on your breathing during the 30′ work and efficiency during Burpees. Relax you upper body.

Split here your sessione if you can

Strength

Back Squat

Ramping by triple up to [percent value=’50’ of=’backsquat’ in=’kg’][/percent]

Back Squat – tempo 2.2.X

6 x 3 reps @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Gymnastic Skill Development

HANDSTAND Part 1

Practice 10’ the Freestanding Handstand Push Up inside 1m x 1m quadrate and try to complete unbroken sets.

Work safely and extend your arms every rep.

2 Reps -> ?

4 Reps -> ?

8 Reps -> ?

Post your video.

HANDSTAND Part 2

Try to Unbroken set:

1m Handstand Walk

1 Freestanding Handstand Push Up

X 6 Set For Quality

Rest 2’

1m Handstand Walk

1 Freestanding Handstand Push Up

1m Handstand Walk

X 4 Set For Quality

Rest 2’

1m Handstand Walk

1 Freestanding Handstand Push Up

1m Handstand Walk

1 Freestanding

X 2 Set For Quality

CORE Part 1

30” Hollow Rocks

30” Arch Rocks

30” Ring Swing

Rest 1’ x 3 Set

CORE Part 2

Strict Toes to Bar – Stiff Legs

3 x 8 Reps

Rest 90” b/s

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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
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′

Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Routine

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 
90/90 Hip Mobility Routine
Video

Notes. 

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 
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 10″+8 Single Leg Glute Bridge Pallof Press (each side)
  2. 5/6 Supinated Grip Bar Strict K2C
  3. 8+8 Standing Position Diagonal Pull
Single Leg Glute Bridge Pallof Press
Video
Supinated Grip Bar Strict K2C
Video
Standing Position Diagonal Pull
Video

Specific Warmup

2 Sets for Quality

4 Hang Muscle Clean + 4 Push Press + 4 Front Squat

5 TTB

4 Power Clean +  4 Thruster

100m Run

NOTE

Increase intensity and load, start from empty bar

Sport Specific

Every 3′ for 30′

[percent value=’50’ of=’thrusters-in-8′ in=’reps’]Thrusters @50/35Kg [/percent] 10 Toes to Bar[percent value=’50’ of=’thrusters-in-8′ in=’reps’]Thrusters @50/35Kg [/percent] 200m Run

Target. Finish every round after 2:30
Notes. Focus on your breathing during the 30′ work. Slow down the speed between every Thrusters (little pause in Overhead). Split every set as needed

Split Your 1st Session Here If You Can

Strength

Deadlift

Ramping by triple up to [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

Deadlift – tempo X.1.3

6 x 3 reps @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 1’30 b/s

Strength/Power Endurance

Heavy Kettlebell/Dumbbell Hang Snatch

10″ ON – 20″ OFF of max reps left arm x 5 set
rest 1′
10″ ON – 20″ OFF of max reps right arm x 5 set
rest 1′ x 2 waves

Stretching & Mobility

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
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

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
Frog Hip Mobility Routine
Video

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 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension / 10 GHD HE
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Tall Kneeling Over Head Shot toss
  2. 7/8 Forward Power Hops
tall kneeling over head shot toss
Video
Forward Power Hops
Video

Power

Power Snatch + Behind the Neck Push Jerk
Every 2’30 for 25′

1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Notes. add 1 Power Snatch every set until 10.

Strength Endurance

AMRAP 3′

1 Pegboard
15 Heavy Rope Double Unders
2 Legless Rope Climb
15 Heavy Rope Double Unders
3 Strict Ring Muscle Ups
15 Heavy Rope Double Unders
rest 1’30 x 3 set

Notes. Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Scaling Option:
1 Legless Rope Climb
15 Heavy Rope Double Unders
2 Rope Climb
15 Heavy Rope Double Unders
3 Ring Muscle Ups
15 Heavy Rope Double Unders

Achievements. Managing heavy and odd objects lets conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

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