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Last edit1 January 00:00Reload

Monday

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
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. 4+4 Single Arm Ring Row Rotation
  2. 4 Ring Transition
  3. 4/5 Kipping Ring Pull ups
  4. 3 Hang Muscle Clean + 3 Front Squat + 3 Push Press + 3 Thruster (start from empty bar, add load by feel)
Single Arm Ring Row Rotation
Video
Ring Transition
Video
Kipping Ring Pull ups
Video

Weekly Training Interventions

[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

[/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

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[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”

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[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

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[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

EMOM 8′

1st – [percent value=’15’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 3 Ring Muscle Ups
2nd – [percent value=’15’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent] 8 GHD Hyperextension or 10 Arch Rock
3rd – [percent value=’22’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 3 Ring Muscle Ups
4th – [percent value=’22’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent] 8 GHD Hyperextension or 10 Arch Rock
5th – [percent value=’30’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 3 Ring Muscle Ups
6th – [percent value=’30’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent] 8 GHD Hyperextension or 10 Arch Rock
7th – [percent value=’38’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 3 Ring Muscle Ups
8th – [percent value=’38’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent] 8 GHD Hyperextension or 10 Arch Rock

rest 2′ then

EMOM 30′

[percent value=’29’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] [percent value=’29’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

Pace. Distribuite all the reps into the minute. Don’t Rush. No Unbroken set.No rest between EMOM
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 32′

1st – [percent value=’23’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’23’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] 2nd – [percent value=’29’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’29’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] 3rd – [percent value=’34’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’34’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] 4th – [percent value=’38’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’38’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

Carosso – Ricottini – Zagaglini
EMOM 32′

1st – [percent value=’41’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’41’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] 2nd – [percent value=’35’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’35’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] 3rd – [percent value=’28’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’28’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] 4th – [percent value=’21’ of=’snatch-in-8′ in=’reps’]snatch @43/30Kg [/percent] +[percent value=’21’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

[/um_show_content]

Split Your 1st Session Here If You Can

Strength

Bench Press – tempo 10.0.10.0

3 @ [percent value=’23’ 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

2 @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Bench Press

25″ max effort @ rpe 8 @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 5 set

Shoulder Press

3 x 10 @ [percent value=’39’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Mixed Modality

[workout_short title=’MON_MM1′ result_type=’time’]

5 Rounds For Time

6 Clean & Jerk @61/43Kg
6 Ring Muscle Ups
6 Snatch @61/43Kg

cap: 10′

Notes. Modified version of 30+30+30 (Games Final). Don’t understimate total volume. Look at the skills. C&J and Snatch with medium Barbell load. You can think to do it all drop&go without pace lost or choose one of these two to try unbroken set and relax drop&go in the other. Pay attention to the grip and upper body muscle endurance during jerk and RMU.

[/workout_short]

Leaderboard

Coming soon
Comments

Tuesday

Routine

Squat Routine
Video

Notes. Follow routine step by step.

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

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. 4/6 Plyo Push ups to Deficit
  2. 3/4 kneeling Squat Jump(reach vertical height)
Plyo Push ups to Deficit
Video
Kneeling Squat Jump
Video

Power

Power Clean + Front Squat

3+3 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 3′

Squat Clean

1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 4 set

Engine

25′ Running Clock – Extended Desaturation Training
Row

45″ @ [percent value=’120′ of=’ex-test-rower’ in=’watts’][/percent] rest 1′ b/bouts

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

Marincenco – Pezzullo – Salandra
Bike Erg

3′ @ [percent value=’55’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3′ @ [percent value=’65’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3′ @ [percent value=’75’ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′
2′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @ [percent value=’80’ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′
1′ @ [percent value=’65’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @ [percent value=’75’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @ [percent value=’85’ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 2′ x 2 set

[/um_show_content]

Split Your 1st Session Here If You Can

Gymnastic Strength/Power Endurance

6 Set For Quality

[percent value=’33’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’33’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 30″,45″,1′,45″,30″ b/s

EMOM 16′

odd: [percent value=’30’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent] even: [percent value=’30’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]

Notes. Try unbroken set if you can. 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 – Increase Intensity
  1. 12 Tall Kneeling Face Pull
  2. 15 Hollow Rocks
  3. 12 Cossack to cossack, move smooth and stay close to the ground
  4. 3 Muscle Snatch + 3 Hang Muscle Snatch + 3 Power Snatch (start from empty bar, add load by feel))
Tall Kneeling Face Pull
Video
Cossack to Cossack
Video

Sport Specific

EMOM 8′

1st – [percent value=’15’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 3 Bar Muscle Ups
2nd – [percent value=’15’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 Double Dumbbell Squat @2×15/10Kg
3rd – [percent value=’22’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 3 Bar Muscle Ups
4th – [percent value=’22’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 Double Dumbbell Squat @2×15/10Kg
5th – [percent value=’30’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 3 Bar Muscle Ups
6th – [percent value=’30’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 Double Dumbbell Squat @2×15/10Kg
7th – [percent value=’38’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 3 Bar Muscle Ups
8th – [percent value=’38’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 Double Dumbbell Squat @2×15/10Kg

rest 2′ then

EMOM 30′

[percent value=’29’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] [percent value=’29’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Pace. Distribuite all the reps into the minute. Don’t Rush. No Unbroken set.No rest between EMOM
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 32′

1st – [percent value=’23’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’23’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 2nd – [percent value=’29’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’29’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 3rd – [percent value=’34’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’34’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 4th – [percent value=’38’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’38’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Carosso – Ricottini – Zagaglini
EMOM 32′

1st – [percent value=’41’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’41’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 2nd – [percent value=’35’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’35’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 3rd – [percent value=’28’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’28’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 4th – [percent value=’21’ of=’snatch-in-8′ in=’reps’]snatch [/percent] +[percent value=’21’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

[/um_show_content]

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

2 @ [percent value=’68’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Back Squat

25″ max effort @ rpe 8 @ [percent value=’68’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 5 set

Hip Thrust

3 x 8 @ [percent value=’68’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Midline Work

In 1’20

12 Shoulder to Overhead @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] max Meters Handstand Walk
rest 1’40

In 1’20

10 Shoulder to Overhead @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] max GHD Situps
rest 1’40

In 1’20

8 Shoulder to Overhead @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] max Meters Handstand Walk
rest 1’40

In 1’20

6 Shoulder to Overhead @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] max GHD Situps
rest 1’40

In 1’20

4 Shoulder to Overhead @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] max meters Handstand Walk
rest 1’40

In 1’20

2 Shoulder to Overhead @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] 3 Overhead Squat @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] max GHD Situps

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

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. 6+6 Single Arm Prone Angel
  2. 6+6 Leg Lowering
  3. 8+8 Single Kettlebell GHD Rows
  4. 10″ Hold  Scapula pull ups Top pos + 10″ Hold Tuck Hang
Single Arm Prone Angel
Video
Leg Lowering
Video
Single Kettlebell GHD Rows
Video

Gymnastic Skill Development

BAR part 1

Every 45” x 6’

10” Banded Front Lever Hold

Banded Front Lever
Video
BAR Part 2
Pull Up + Pullover

Accumulate 12 Rep For Quality

Pull Up + Pullover
Video
HANDSTAND Part 1
1’ ON – 1’ OFF x 5 Set

1 Roll Back to Handstand on Wall

1.2.2.3.3.3… Handstand Push Up

Roll to Handstand
Video
Notes. Work near the wall
Notes. Easy Pace
Reserved for ONAIR

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HANDSTAND Part 2

Shoulder Tap inside the 1m x 1m
Accumulate 50 Reps For Time

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Engine

Swim
4 Rounds For Quality

25m Back Stroke
25m Free Style

For Time

50m
rest 1:1
100m
rest 2:1
200m
rest 3′ x 3 set

Cool Down

200m with less breath as possible

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. 12 Straight Arms Band Pull Down in Hinge Position
  2. 4 Half Strict Pull Up Hold Tempo 2-3-2-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
  4. 6 Double DB Curl To Press, Light Weight
Straight Arms Band Pull Down in Hinge Position
Video
Half Strict Pull Up Hold
Video
Goblet Sumo Squat
Video

Sport Specific

EMOM 8′

1st – [percent value=’15’ of=’Thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 5-3 Strict Pull-ups
2nd – [percent value=’15’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 GHD Hyperextension
3rd – [percent value=’22’ of=’Thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 5-3 Strict Pull-ups
4th – [percent value=’22’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 GHD Hyperextension
5th – [percent value=’30’ of=’Thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 5-3 Strict Pull-ups
6th – [percent value=’30’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 GHD Hyperextension
7th – [percent value=’38’ of=’Thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 5-3 Strict Pull-ups
8th – [percent value=’38’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 GHD Hyperextension

rest 2′ then

EMOM 30′

[percent value=’29’ of=’Thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] [percent value=’29’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Pace. Distribuite all the reps into the minute. Don’t Rush. No Unbroken set.No rest between EMOM
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.

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Salandra – Pezzullo – Marincenco
EMOM 32′

1st – [percent value=’23’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30 [/percent] +[percent value=’23’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 2nd – [percent value=’29’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’29’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 3rd – [percent value=’34’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’34’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 4th – [percent value=’38’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’38’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Carosso – Ricottini – Zagaglini
EMOM 32′

1st – [percent value=’41’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’41’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 2nd – [percent value=’35’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’35’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 3rd – [percent value=’28’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’28’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 4th – [percent value=’21’ of=’thrusters-in-8′ in=’reps’]Thrusters [/percent] +[percent value=’21’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/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

3 @ [percent value=’68’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Deadlift

25″ max effort @ rpe 8 @ [percent value=’68’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 4 set

Elbow Plank Position

4 x 1′ ON – 15″ OFF

Notes. Put some bumper over your back if you want

Strength/Power Endurance

[workout_short title=’FRI_PE1′ result_type=’time’]

For Time

9 left arm Dumbbell Hang Snatch @30/22,5Kg
9 Bar Muscle Ups
9 right arm Dumbbell Hang Snatch @30/22,5Kg
9 Bar Muscle Ups
rest 1′
7 left arm Dumbbell Hang Snatch @30/22,5Kg
7 Bar Muscle Ups
7 right arm Dumbbell Hang Snatch @30/22,5Kg
7 Bar Muscle Ups
rest 1′
5 left arm Dumbbell Hang Snatch @30/22,5Kg
5 Bar Muscle Ups
5 right arm Dumbbell Hang Snatch @30/22,5Kg
5 Bar Muscle Ups

[/workout_short]

Leaderboard

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. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 8 Toe Touch Squat 
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Toe Touch Squat
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 Jerk

3+3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 3′

Hang Squat Snatch

1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s x 6 set

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Engine
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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.

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Marincenco – Salandra
20 Rounds For Quality of

5 Strict Press @35/20Kg
6 alt. Step Up Back Rack @35/20Kg
7 Cal Assault Bike @easy pace
20″ rest

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Strength Endurance

AMRAP 3′

5 Double Kettlebell Deadlift @ 2×32/24Kg
10m Farmer Carry @ 2×32/24Kg
5 Double Kettlebell Deadlift @ 2×32/24Kg
10m Farmer Carry @ 2×32/24Kg
(1+1) x 5 of Sandbag Clean + Sandbag Squat @150/100lbs
rest 1’30 x 3 set

Notes. Restart the AMRAP from the ending. Ex. If you complete 4 Deadlift of the 2nd round at 3′, restart completing last DL and keep going on.
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
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