onair Lift

Questa è una grande opportunità per gli atleti che hanno una buona capacità aerobica ma meno forza e potenza. Durante queste settimane, è il momento giusto per attivare ONAIR Lift, il programma che si concentra sul miglioramento della risposta neurale durante il lavoro pesante con il bilanciere. Puoi mantenere la tua work capacity sbirciando ONAIR PPF gratuitamente e aggiungendo alcuni allenamenti. Dopo 6-8 settimane puoi tornare al programma Athlete. Puoi modificare il tuo piano direttamente dal tuo account cliccando su Subscriptions > Change Plan.

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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

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

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

Specific Warmup

2 Sets for Quality
  1. 2′ Assault Bike @easy pace, in the last 12″ of Push Hard
  2. 5 Muscle Snatch + 5 Power snatch + 5 Snatch Grip Push Press (Building Sets, Load by Feel)
  3. 20 Hollow Rocks

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Weekly Training Interventions
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[um_show_content roles=’um_top,administrator,editor’]
Marta Ricottini
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[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

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

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

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

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

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

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Sport Specific

EMOM 4′

1st – [percent value=’15’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike
2nd – [percent value=’25’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike
3rd – [percent value=’35’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike
4th – [percent value=’45’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike

rest 2′ then

EMOM 30′

[percent value=’49’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent]

Pace. Distribuite all the reps of the snatch into the minute. Don’t Rush. No Unbroken set.
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well with Full Thoracic engagement.

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

Salandra – Pezzullo – Marincenco
EMOM 8′

[percent value=’45’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

EMOM 8′

[percent value=’50’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

EMOM 8′

[percent value=’55’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

EMOM 8′

[percent value=’60’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

Carosso – Ricottini – Zagaglini
EMOM 8′

[percent value=’65’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

EMOM 8′

[percent value=’58’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

EMOM 8′

[percent value=’49’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

EMOM 8′

[percent value=’44’ of=’snatch-in-8′ in=’reps’]snatch [/percent]

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Split Your 1st Session Here If You Can

Strength

Bench Press – tempo 10.0.10.0

3 @ [percent value=’20’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Notes. use timer or watch. Note that is 1′ work for each set.
Bench Press – tempo 5.0.5.0

5 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Bench Press

40″ max effort @ rpe 7 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′ x 3 set

Shoulder Press

3 x 8 @ [percent value=’42’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Work Capacity

AMRAP 16′

50 Double Unders
40 Shoulder to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 30 GHD Situps
20m Front Rack Walking Lunges @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 10 Burpess Ring Muscle Ups

Notes. Medium pace means don’t rush. Go with quality work Split as need and take ona more breath. Accumulate volume in full body combination.
Coming soon
Comments

Tuesday

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 
Squat Routine
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 10m Crab Walk
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Crab Walk
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Tall Kneeling Over Head Shot toss
  2. 5/6 Drop Squat Jump
tall kneeling over head shot toss
Video
Drop Squat Jump
Video

Power

Tall Clean

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Deep Push Jerk

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Power Clean + Squat Clean & Jerk

3+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]

Clean & Jerk – Any Style
Go until complete 12 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] if you fail to complete the progression, stop then

rest 3′

Go until complete 24 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″ until fail

1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 45″ (3 sets) then

Every 15″

1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] if you fail to complete the progression, stop.

Sprint Interval Training

Assault Bike

10′ – every 2′ perform 5″ progressive sprint

45′ of Repeated Desaturation Training

10″ over [percent value=’280′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′ b/ bouts

Notes. NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Flow: Set the timer like a stopwatch.
Get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 45′ total minutes.
Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.

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

Marincenco – Pezzullo
Bike Erg

3′ @[percent value=’60’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3′ @[percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3′ @[percent value=’80’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @[percent value=’65’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @[percent value=’75’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @[percent value=’85’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @[percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @[percent value=’80’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @[percent value=’90’ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′ x 3 set

Salandra
40′ For Quality

1′ Assault Bike over [percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent] 8 Box Jump Over
8 Strict HSPU
8 alt. Pistol Squat
8 Double Dumbbell Bench Press 2x15Kg

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Split Your 1st Session Here If You Can

Gymnastic Strength/Power Endurance

Strict Pull-ups

[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent]

Strict Handstand Push-ups

[percent value=’20’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’30’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’40’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’50’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’40’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’30’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’20’ of=’strict-handstand-push-ups’ in=’reps’][/percent]

AMRAP 2′

[percent value=’50’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent] [percent value=’50’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]

rest 2′

AMRAP 2′

[percent value=’50’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent] [percent value=’50’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent]

rest 2′

AMRAP 2′

[percent value=’15’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent] [percent value=’15’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]

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″+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

Sport Specific

EMOM 4′

1st – [percent value=’15’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg
2nd – [percent value=’25’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg
3rd – [percent value=’35’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg
4th – [percent value=’45’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg

rest 2′ then

EMOM 30′

[percent value=’49’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Pace. Distribuite all the reps of the Bar Facing Burpees into the minute. Don’t Rush No Interval work and recovery.
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well during Burpees Execution. Relax your shoulder and your body when you are not working.

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

Salandra – Pezzullo – Marincenco
EMOM 8′

[percent value=’45’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 8′

[percent value=’50’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 8′

[percent value=’55’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 8′

[percent value=’60’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Carosso – Ricottini – Zagaglini
EMOM 8′

[percent value=’65’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 8′

[percent value=’57’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 8′

[percent value=’48’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 8′

[percent value=’44’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

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Split here your sessione if you can

Strength

Back Squat – tempo 10.0.10.0

3 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Notes. use timer or watch. Note that is 1′ work for each set.
Back Squat – tempo 5.0.5.0

5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Back Squat

40″ max effort @ rpe 7 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 3′ x 3 set

Hip Thrust

3 x 10 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Work Capacity

3 Rounds For Time of:

3 Rope Climb
23 Double Kettlebell Shoulder to Overhead @2×16/12Kg
23 Toes to bar

cap: 9′

Notes. So you have 1′ for each exercise. Choose your weak one and manage it into the minute, try to go fast in the others. Muscle endurance is the main characteristic of the workout, don’t be scared about intensity.

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

Routine

General Warmup

2 Sets for Quality
  1. 30″ Ring Plank Hold
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Gymnastic Skill Development

HANDSTAND Part 1
Wall Complex

20” 45° Wall Handstand Hold
20” 45° Shoulders Tap
20” Rest
X 5 Set

45 Degrees Shoulders Tap
Video
HANDSTAND Part 2
Parallette Wall Assisted Handstand
EMOM 6’

ODD: 15” with right leg on wall.
EVEN: 15” with left leg on wall.

Assisted Handstand
Video
Notes. Use the Parallettes
HANDSTAND Part 3

Practice 5/10’ the ‘Handstand Bounce’ and try to find the Vertical Line every rep.
During the practice you must preserve the Hollow Body Position.
Beginner Version – > Band on your knees.
Advanced Version – > Band under your knees.

Handstand Bounce
Video
RING
Hang Complex

3 Skin the Cat – Stiff Leg
2 Transition from Hang Position to Candle – Stiff Leg
1 Strict Muscle Up
X 3 Set – Rest as you need

Transition from Hang to Candle
Video

Engine

If you can Swim

800m Swim Open Water (or pool)
10000m Run

If you can Bike

30Km Bike
5000m Run

If you can Bike and Swim
Thriatlon – Sprint

750 m Swim
20 km Bike
5 km Run

Notes. Conversational pace

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Marincenco – Pezzullo
Run

16′ @ easy pace, every 2′ progressive 10″ sprint
rest as need then

Max Distance Run in 12′

usate il GPS e mettete la fascia. mandatemi il grafico

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Stretching & Mobility

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

Friday

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 2
Video

General Warmup

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March 1″Hold @Top Position
Video

Sport Specific

EMOM 4′

1st – [percent value=’15’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row
2nd – [percent value=’25’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row
3rd – [percent value=’35’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row
4th – [percent value=’45’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row

rest 2′ then

EMOM 30′

[percent value=’49’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

Pace. Distribuite all the reps of Thrusters into the minute. Don’t Rush No unbroken set.
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath correctly during Thrusters execution. Exhale during eccentric phase and inhale during squat. Focus on your hip engagment just before lift.

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Salandra – Pezzullo – Marincenco
EMOM 8′

[percent value=’45’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

EMOM 8′

[percent value=’50’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

EMOM 8′

[percent value=’55’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

EMOM 8′

[percent value=’60’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

Carosso – Ricottini – Zagaglini
EMOM 8′

[percent value=’65’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

EMOM 8′

[percent value=’58’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

EMOM 8′

[percent value=’49’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

EMOM 8′

[percent value=’44’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

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Split Your 1st Session Here If You Can

Strength

Deadlift – tempo 8.0.8.0

3 @ [percent value=’20’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Notes. use timer or watch. Note that is 1′ work for each set.
Deadlift – tempo 4.0.4.0

5 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Deadlift

40″ max effort @ rpe 7 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 3 set

Elbow Plank Position

4 x 45″ ON – 20″ OFF

Notes. Put some bumper over your back if you want

Strength/Power Endurance

EMOM 12′

1st – 1 Legless Rope Climb
2nd – 4 Ring Muscle Ups
3rd – Accumulate 15″ Handstand in 1 square meter

Every 2′ for 8′

16 alt. Jumping Lunges w/ 15/10Kg Dumbbell in back rack position[percent value=’33’ of=’legless-rope-climb-in-2′ in=’reps’]Legless Rope Climb[/percent]

rest 2′

Every 2′ for 8′

odd set:
25 GHD Situps[percent value=’33’ of=’ring-muscle-ups-in-2′ in=’reps’]Ring Muscle Ups[/percent] even set:
25 GHD Hyperextension[percent value=’33’ of=’ring-muscle-ups-in-2′ in=’reps’]Ring Muscle Ups[/percent]

rest 2′

Every 2′ for 8′

odd set:
12/10 Cal Ski Erg over [percent value=’180′ of=’ex-test-ski-erg’ in=’watts’][/percent] 6″ Handstand hold in 1 square meter + [percent value=’33’ of=’hsw-in-2′ in=’meters’]Handstand Walks[/percent] even set:
12/10 Cal Row over [percent value=’180′ of=’ex-test-rower’ in=’watts’][/percent] 6″ Handstand hold in 1 square meter + [percent value=’33’ of=’hsw-in-2′ in=’meters’]Handstand Walks[/percent]

Average Skill Volume.
Elite: >= 12/8 Legless Rope Climb — >= 28/20 Ring Muscle Ups — >= 80m handstand Walk
RX: >= 8/4 Legless Rope Climb — >= 20/12 Ring Muscle Ups — >= 50m handstand WalkThese are suggested minimum volumes required for competition. If you want, you can add some set and keep working until reach the suggested minimum required volume.

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. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Power

Tall Snatch

3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Power Snatch + Squat Snatch

3+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

Squat Snatch
Go until complete 12 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 [percent value=’90’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] if you fail, stop then

rest 3′

Go until complete 24 total reps
Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’80’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’77’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 36″ (3 set)

Every 12″ until fail

1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent] if you fail, stop

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Engine
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Carosso – Zaga – Rico
45′ Running Clock – Extended Desaturation Training

45″ @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent] rest 30″ b/bouts

Marincenco – Pezzullo – Salandra
Row

3′ @[percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent] 3′ @[percent value=’60’ of=’ex-test-rower’ in=’watts’][/percent] 3′ @[percent value=’70’ of=’ex-test-rower’ in=’watts’][/percent] 2′ @[percent value=’55’ of=’ex-test-rower’ in=’watts’][/percent] 2′ @[percent value=’65’ of=’ex-test-rower’ in=’watts’][/percent] 2′ @[percent value=’75’ of=’ex-test-rower’ in=’watts’][/percent] 1′ @[percent value=’60’ of=’ex-test-rower’ in=’watts’][/percent] 1′ @[percent value=’70’ of=’ex-test-rower’ in=’watts’][/percent] 1′ @[percent value=’80’ of=’ex-test-rower’ in=’watts’][/percent] rest 1′ x 3 set

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Strength Endurance

Every 4′ for 24′

7 Heavy Double Kettlebell Deadlift
10+10m Heavy Double Kettlebell Carry
7 Heavy Double Kettlebell Deadlift
5 Heavy Double Kettlebell Swings
10+10m Heavy Double Kettlebell Carry
5 Heavy Double Kettlebell Swings
3 Heavy Double Kettlebell Clean
10+10m Heavy Double Kettlebell Carry
3 Heavy Double Kettlebell Clean

Notes. Grip and Hip Hinge Conditioning. Work w/ a medium pace and try to not overeach your grip during initial rounds

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

Comments

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2021-07-09T22:52:08+02:00