[show_feeling_form_short]

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

Foot Care Routine N.2
Video

Notes. 

Follow routine step by step. 

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 
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

General Warmup

2 Sets for Quality
  1. 10″+10 Squat Pos.Pallof Press (each side)
  2. 6+6 Single Arm Prone Angel
  3. 10″+8 Single Leg Straight Bridge (each side)
  4. 6+6 Single Arm DB High Pull + Press (light weight, load by feel)
Squat Position Pallof Press
Video
Single Arm Prone Angel
Video
Single Leg Straight Bridge
Video
Single Arm DB High Pull + Press
Video

Plyometrics

3 Sets for Quality
  1. 10/15m Toes Walk (core and back chain engaged)
  2. 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Video
Lateral Hops
Video

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

Only Eccentric Wall Facing Strict Handstand Push-ups

5 x 8”
Rest 20” b/r

Wall Facing Strict Handstand Push-ups

5 x 3
Rest 1’ b/s

Bandend Strict Ring Muscle-ups – tempo 4.1.4

5 x 3 reps
Rest 1’ b/s

5 Rounds for Quality

20 Double Unders
2 Ring Muscle Ups + 2 Ring Dips
10 Push-press double Dumbbell 2x15Kg
2 Ring Muscle Ups + 2 Ring Dips

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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)
5’ Row or Bike or Run @ incremental pace (jog to easy)
Rest 30” then
30” @ hard pace only nasal breathing
30” @ hard pace
30” @ moderate pace
30” @ easy pace
Rest 1’ x 4 set

b)

For Quality

Wear 10Kg Vest
20 Hyperextension
10 Barefoot alt. Cossack Squat w/ 16-20Kg Kettlebell
5 Stiff Legs Ring Muscle Ups (non piegare MAI. Gambe tese e unite!)
30” rest
Wear 5Kg Vest
20 Hyperextension
10 Barefoot Skater Squat w/ 16-20Kg Kettlebell
5 Stiff Legs Ring Muscle Ups (non piegare MAI. Gambe tese e unite!)
30” rest
20 Hyperextension
10 Barefoot alt. Pistols Squat
5 Stiff Legs Ring Muscle Ups (non piegare MAI. Gambe tese e unite!)
Rest 30”
20 No Feet Snatch @30Kg
20 No Feet C&J @30Kg

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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’]

35’ Row @ 65-70% of MHR

Notes. Trova il tuo massimo wattaggio che riesci ad esprimere senza superare il 70% della frequenza massima.

b)
60’ Run @75-80% of MHR

Notes.
Dopo 7-8’ di adattamento cerca il tuo massimo passo rimanendo nel range della frequenza cardiaca. Se per rimanere nella frequenza il tuo ritmo cala di oltre 6”/Km fermati non oltre i 3’ e riparti.

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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)5’ Row or Bike @ incremental pace (jog to easy)
Rest 30” then
20” max wall ball @9Kg only nasal breathing
20” @ hard pace only nasal breathing
20” @ hard pace
20” @ moderate pace
20” @ easy pace
Rest 1’ x 4 setb)

Double Dumbbell Seated Press

Max reps @2x15Kg
Rest 30”
Max reps @2×12,5Kg
Rest 30”
Max reps @2x10Kg
Rest 3’ x 2 set

EMOM 11’

1st:
7,5+7,5m Sandbag Carry
Max Wall Ball 9Kg
2nd:
7,5+7,5m Sandbag Carry
Max Wall Ball 6Kg
3rd:
7,5+7,5m Sandbag Carry
Max Wall Ball 4Kg
4th:
Rest

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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)
35’ Row @ 65-70% of MHR

Notes. Trova il tuo massimo wattaggio che riesci ad esprimere senza superare il 70% della frequenza massima.

b)

10 Rounds For Quality

5 Strict Chin-ups
8 Double Dumbbell Romanian Deadlift 2x30Kg *focus schiena lumbar extension – cerca tensione sugli ischiocrurali
1 Legless Rope Climb

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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’]

a)

60’ Run @75-80% of MHR

Notes. Dopo 7-8’ di adattamento cerca il tuo massimo passo rimanendo nel range della frequenza cardiaca. Se per rimanere nella frequenza il tuo ritmo cala di oltre 6”/Km fermati non oltre i 3’ e riparti.

b)

Double Dumbbell Bench Press

Max reps @2x30Kg
Rest 30”
Max reps @2x25Kg
Rest 30”
Max reps @2x20Kg
Rest 3’ x 2 set

EMOM 11’

1st:
7,5+7,5m Sandbag Carry
Max Wall Ball 9Kg
2nd:
7,5+7,5m Sandbag Carry
Max Wall Ball 6Kg
3rd:
7,5+7,5m Sandbag Carry
Max Wall Ball 4Kg
4th:
Rest

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

a)

Spinal Balancing – Standing Flexion & Extension

2 x 8
Rest 30” b/s

Standing Flexion & Extension
Video
Spinal Balancing – Standing Wave on Wall

2 x 8
Rest 30” b/s

Standing Wave on Wall
Video
Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension
Video
For Quality

50 Double Unders
20 Hyperextension
10 Barefoot alt. Cossack Squat w/ 16-20Kg Kettlebell
30” rest
50 Double Unders
20 Hyperextension
10 Barefoot Skater Squat w/ 16-20Kg Kettlebell
30” rest
50 Double Unders
20 Hyperextension
10 Barefoot alt. Pistols Squat

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

a)

EMOM 11’

1st:
6 Ring Muscle Ups
Max Burpees Box Jump Over @70cm
2nd:
4 Ring Muscle Ups
Max Burpees Box Jump Over @60cm
3rd:
2 Ring Muscle Ups
Max Burpees Box Jump Over @50cm
4th:
Rest

b)
15 Cal Assault Bike @90% max effort
50 Double Unders
15 GHD Situps
30” rest
15 Cal Assault Bike @90% max effort
50 Double Unders
15 GHD Situps
30” rest
15 Cal Assault Bike @90% max effort
50 Double Unders
15 GHD Situps

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Power

Snatch Pull
Every 1’30 for 9′

Start from [percent value=’55’ of=’snatch’ in=’kg’][/percent] Build up load by double until reach [percent value=’110′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’74’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’88’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

Power Endurance

Accumulate 100 reps of Snatch For Time
25″ ON – 35″ OFF

max @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’snatch’ in=’kg’][/percent]. Every set MUST be performed Touch&go. If you drop stop the set.

Split Your 1st Session Here If You Can

Strength Endurance

00:00 to 06:00

5/4 Legless Rope Climb
15 Double Dumbbell Step Over Box @ 2×30/22,5Kg @60/50cm
20 Double Dumbbell Bench Press @ 2×30/22,5Kg

06:00 to 12:00

4/3 Legless Rope Climb
13 Double Dumbbell Step Over Box @ 2×30/22,5Kg @60/50cm
18 Double Dumbbell Bench Press @ 2×30/22,5Kg

12:00 to 18:00

3/2 Legless Rope Climb
11 Double Dumbbell Step Over Box @ 2×30/22,5Kg @60/50cm
16 Double Dumbbell Bench Press @ 2×30/22,5Kg

18:00 to 24:00

2/1 Legless Rope Climb
9 Double Dumbbell Step Over Box @ 2×30/22,5Kg @60/50cm
14 Double Dumbbell Bench Press @ 2×30/22,5Kg

Mixed Modality

8 Rounds For Time

500m Bike Erg
10 Strict Ring Dips

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

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

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 Cossack to Cossack 1″Hold @Bottom 
  2. 6 Plank Walkout
  3. 5+5+5 3 Position Squat Face Pull
Cossack to Cossack
Video
Plank Walkout
Video
3 Position Squat Face Pull
Video

Strength

Back Squat

7 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]

Strength Endurance

For Time

4 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 30″
8 Back Squat @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 30″
12 Back Squat @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 30″
16 Back Squat @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 30″
12 Back Squat @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 30″
8 Back Squat @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 30″
4 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Shoulder Press
EMOM 8′

3 @ rpe 8

Sport Specific

Every 2′ for 6′
a)

10/9 Cal Row

[percent value=’75’ of=’snatch-in-8′ in=”] Snatch @ 45/30Kg [/percent]

5/4 Cal Row

[percent value=’35’ of=’snatch-in-8′ in=”] Snatch @ 45/30Kg [/percent]

b)

3 Ring Muscle Ups

[percent value=’75’ of=’bar-facing-burpees-in-8′ in=”] Burpees over the Barbell [/percent]

3 Ring Muscle Ups

[percent value=’35’ of=’bar-facing-burpees-in-8′ in=”] Burpees over the Barbell [/percent]

c)

10 Chest to Bar

[percent value=’75’ of=’thrusters-in-8′ in=”] Thrusters @ 50/35Kg[/percent]

5 Chest to Bar

[percent value=’35’ of=’thrusters-in-8′ in=”] Thrusters @ 50/35Kg[/percent]

rest 2′ x 3 waves

Notes. You already know. Go like an AMRAP and distribuite reps, volume (and fatigue) every set like a monostructural
Notes. Remember to load 2,5Kgx2 after the snatch to perform the thrusters.

Split Your 1st Session Here If You Can

Engine

Run

800m easy pace only nasal breathing
rest 1′

10 Set of

40″ ON – 20″ OFF

Notes. Target is to cover same distance every set, so turn back each intervals

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
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 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 10/15m Heel to Toes Walk (core and back chain engaged)
  2. 6+6 Lateral Hops (Try reach max vertical height)
Heel to Toes Walk
Video
Single Led Deadlift Hops
Video

Power

Jerk from Blocks

4 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
4 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Midline

Every 6′ for 24′

a)
5m Handstand Walk
5m 4 Obstacles Slalom Handstand Walk (1 every meters)
5m Handstand Ramp stairs (2×10+2×20+2×10 Bumpers)
10 Double Dumbbell Push Press @2×22,5/15Kg
10+10m Double Dumbbell Overhead Carry
10 Double Dumbbell Push Press @2×22,5/15Kg
5m Handstand Ramp stairs (2×10+2×20+2×10 Bumpers)
5m 4 Obstacle Slalom Handstand Walk (1 every meters)
5m Handstand Walk
cap: 5′

Notes. The target of this midline protocol is to test your HSW ability with obstacles. Keep unbroken the Dumbbell Work

Mixed Modality

[workout_short title=’WED_WC1′ result_type=’time’]

For Time

Buy In: 12 Sandbag Clean @150/100lbs
then
10 Rounds of:
2 Strict Deficit Handstand Push-ups
30 Double Unders
cash out:
24 Calories Assault Bike

Notes. Score is time. Deficit: 2x20Kg bumpers each side for men and 20+10Kg bumpers each side for women.

[/workout_short]

Leaderboard

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 N.2
Video

Notes. Follow routine step by step.

Engine

Swim

200m easy pace mixed style
then
Every 2′ for 20′

50m Swim

Notes. Target is to cover 50m in same time every set.

Gymnastic Skill Development

HANDSTAND
Buonce to Handstand

20” ON – 60” OFF X 5 Set

Notes. Search the vertical line in every single rep, no arch!
Bounce to Handstand
Video
RINGS Part A

Complex
3 Toes to Ring
2 Hip to Ring
1 Muscle Up
1 Forward Roll

Rest 90” x 3 Set

Notes. Scaled Version -> No Forward Roll.
Hip to Ring
Video
Forward Roll
Video
RINGS Part B
Half Muscle Up

Inverted Tabata (10” ON – 20” OFF x 4′)

Notes. Try to be fluid and stiff leg, feet don’t overcome the rings.
Half Muscle Up
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 
Foot Care Routine N.2
Video

Notes. 

Follow Routine step by step.

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. 2+2+2 Halo 3 Position Squat with Band
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Halo 3 Position Squat with Band
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
Every 1’30 for 9′

Start from [percent value=’20’ of=’squatclean’ in=’kg’][/percent] Build up load by double until reach [percent value=’45’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Hang Power Clean

1+2 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82 of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]

Power Endurance

Accumulate 80 reps of Clean&Jerk For Time
25″ ON – 35″ OFF

max @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
Notes. Every set MUST be performed Touch&go. If you drop stop the set.

Engine

Extended Desaturation Training
Assault Bike

5′ @ easy pace, nasal breathing
rest 1′ then

8 Set of:

40″ over [percent value=’200′ of=’ex-test-bike-erg’ in=’watts’][/percent] 1’20 rest b/s

Split Your 1st Session Here If You Can

Mixed Modality

Every 2′ for 16′

a)
12 alt. Weighted Pistols 2×12/8Kg Kettlebell
8 Toes to Ring
4 Wall Walk

b)
50 Heavy Rope Double Unders
14/12 Calories Ski Erg

Notes. Focus on Skill Development and relative pace management.

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
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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

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 N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 8 FitBall Rollout
  2. 8+8 Single Leg FB Leg Curl
  3. 12+12 Lateral Walk Knees Banded
TFitBall Rollout
Video
Single Leg FB Leg Curl
Video
Lateral Walk Knees Banded
Video

Strength

Deadlift

7 @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent]

Strength Endurance

For Time

4 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 30″
8 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 30″
12 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 30″
16 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] rest 30″
12 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 30″
8 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 30″
4 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Push Press
EMOM 8′

3 @ rpe 8

Sport Specific

Every 2’20 for 7′
a)
4 Rounds of:

1 Rope Climb

[percent value=’24’ of=’snatch-in-8′ in=”] Snatch @ 45/30Kg [/percent]

b)
4 Rounds of:

3 Double Dumbbell Hang Power Clean & Jerk @2×22,5/15Kg

[percent value=’24’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

c)
4 Rounds of:

5 Toes to Bar

[percent value=’24’ of=’thrusters-in-8′ in=”] Thrusters @ 50/35Kg [/percent]

rest 2’20 x 3 waves

Notes. You already know. Go like an AMRAP and distribuite reps, volume (and fatigue) every set like a monostructural
Notes. Remember to load and deload barbell during thrusters and snatches.

Stretching & Mobility

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