Element &#8211; Concurrent Block 4 &#8211; Maintaining &#8211; Week 2 of 2

Yoga Barbell – Swing Snatch

Notes. Utilizza un bilanciere tecnico nel caso in cui sentissi eccessivamente pesante la barra da 20/15Kg. La qualità va messa sempre al primo posto.

Power

Power Snatch – Touch&Go

1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 45″
2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 45″
3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 45″
4 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 45″
5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 45″
6 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 45″
7 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 45″
8 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

rest 3′

Squat Snatch – Touch&Go

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 45″
2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 45″
3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 45″
4 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 45″
5 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 45″
6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 45″
7 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 45″
8 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Mixed Modality

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

6 Rounds For Time

6+6m Single Dumbbell Overhead Lunges @30/22,5Kg
6 Single Dumbbell Shoulder to Overhead @30/22,5Kg
6 Bar Muscle Ups
cap: 8′

Notes. Puoi cambiare braccio come vuoi. Se sei abbastanza solido sul controllo della midline puoi permetterti di alternare il braccio attivo fra i round. Parti col braccio debole.

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Engine

Row

5′ easy going
then

10′ max Cal
rest 1′ then

In 5 set:

Try to complete same calories previously done by:

30″ hard Pace – set damper to 10/8

1’30 easy Pace – set damper to 3/2

Notes. Dopo i 5′ di riscaldamento rema per 10′ a ritmo sostenuto-severo, recupera 1′ per poi in 5 set, performando 30″ al massimo ed 1’30 a passo facile, cercare di totalizzare le stesse calorie dei 10′.

Stretching & Mobility

Stretching EMOM – Lower Body

Tuesday

Warmup

3 Set For Quality

16 Calories Bike Erg
8 Horse Stance Squats
4+4 Bottoms Up Shrimp Squats
8 Squat Jumps @BW
16+16 Banded Monster Walks: steps/side forward & backward driving knees out using hips

Strength

Back Rack Squat Pulse 1 1/4

Accumulate 30 reps @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent]

Squat Pulse

Tempo GHD Situps

Accumulate 10 reps tempo 5.0.5

Notes. Ricordati di attivare anche i flessori d’anca!

Every 3′ for 18′

1.2.4.8.16.24.32 Back Squat
30.25.20.15.10.5 GHD Situps

Sviluppo del Back Squat:
1 Back Squat @ [percent value=’87’ of=’backsquat’ in=’kg’][/percent] 2 Back Squat @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] 4 Back Squat @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] 8 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] 16 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] 24 Back Squat @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] 32 Back Squat @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]

Notes. Comincia con un ramping per prepararti alla singola di Back Squat @[percent value=’87’ of=’backsquat’ in=’kg’][/percent] seguite da 30 GHD Situpups. Allo scadere dei 3′ il nuovo set inizierà con 2 reps di Back Squat e 25 GHD Situps decrementando il carico fino ad arrivare alle 32 reps @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] e 5 GHD Situps

Mixed Modality

[workout_short title=’MON_WC1′ result_type=’reps’]

AMRAP 16′

8 Chest to Bar
8 Box Jump @60/50cm
4+4 Single Dumbbell Clean&Jerk

Notes. Classico workout di capacità gestione volume secondo CrossFit. Gestisci tutto a passo medio perché le ripetizioni accumulate saranno molte.

Dumbbell Clean&Jerk. Le ripetizioni partono da Hang. Quindi prima di partire devi completare un Deadlift.

Breathing. Passo sostenibile e respirazione sono le chiavi per evitare fastidiosi mal di schiena. Concentrati sul controllo del core con conseguente verticalità durante i Box Jump, soprattutto se Plyo. Attento al Grip, è un’ottima occasione per imparare a rilassare la mano quando necessario. Indossa la fascia cardio, dovrà essere un lavoro fatto ad intensità costante.

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Accessory

EMOM 9′

1st – 3-4 Right ArmKettlebell – 90/90 Windmill
2nd – 3-4 Left Arm Kettlebell – 90/90 Windmill
3rd – 3+3 Kettlebell Open Palm Press

90-90 Windmill

Open Palm Press

Notes. Accessori atti a sviluppare controllo motorio sulla midline. Controlla i movimenti in modo tale da set dopo set aumentare la confidenza ed il conseguente ROM. Scegli un peso che non ti porti a compensare.

Stretching & Mobility

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

Inhale in central position and exhale when you rotate
10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

Inhale in central position and exhale when you rotate
10 Reps and the stretching arms, 2’ total time

Pendulum

Dead hang with slowly movement to open the spine to the side
20 Reps and static stretch, 1’ total time

Stretching on the floor

Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Wednesday

General Warmup

For Quality: 20″ ON – 20″ OFF of the following

Wrist Flexion/Extension Stretch
Scapula Push-ups
Yoga Push-up
Hand Release Push-ups
Handstand Trap 3 Press
Double light Kettlebell Bottom Up Press
rest 20 extra seconds x 2 set

Yoga Push-up

Handstand Trap 3 Press

Gymnastic Skill Development

HANDSTAND

Accumulate 8 Repetitions for quality of ‘Strict Handstand Push Up Facing on Wall’

Notes. Posizionare le mani ad una distanza di circa 20/30cm dal muro; la testa sfiorerà il suolo oltre la linea delle mani.
Cercare di mantenere una velocità di esecuzione costante e un buon assetto del corpo. Tenere a mente questa tecnica per eseguire il prossimo Complex.

HANDSTAND Complex

8 Banded Bounce to Handstand
4m Handstand Walk
2 Freestanding Strict Handstand Push Ups
Rest 90” x 3 set

Notes. Scaled Version -> Freestanding Kipping Handstand Stand Push Ups.

Notes. Banded Buonce to Handstand: l’obbiettivo è arrivare il più vicino possibile all’allineamento verticale mantenendo il corpo in tensione. Posizionare l’elastico al di sotto o al di sopra delle ginocchia per, rispettivamente, aumentare o diminuire la difficoltà.

Bounce to HAndstand

BAR

EMOM 8’
Odd Set:
10” Pull Fly
Even Set:
40” Hollow – Arch Transition with V-Ups and Push Ups

Pull Fly

Notes. Eseguire entrambe gli esercizi mantenendo tra le caviglie un oggetto (es. Ginocchiera)

Hollow – Arch Transition

Power

Push Press from rack/h5>
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
4 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
5 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
6 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
7 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
8 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 3′

Push Jerk form Rack

1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
5 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
6 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
7 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
8 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Mixed Modality

[workout_short title=’WED_MM1′ result_type=’reps’]

4′ ON – 1′ OFF x 4 set

6 Ring Muscle Ups
12/10 Calories Assault Bike
4 Ring Muscle Ups
12/10 Calories Assault Bike
2 Ring Muscle Ups
max Calories Assault Bike

Chicken Modality ON Se fai meno reps del miglior round, quel round non conterà. Presta attenzione al fatto che sono 16′ di lavoro attivo.

[/workout_short]

Engine

Bike Erg

30′ Cardiac Zone 2-3

Notes. Segui il cardio. La zona 2-3 è un intensità che ti permette di parlare ma non di cantare.

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Thursday

Rest Day

Stretching & Mobility

Stretching EMOM – Upper Body

Friday

General Warmup

3 Set For Quality of:

10 Cal Row
10 Squat to Stand
10 Standing Banded Pull Throughs
5m Flat Back Ostrich Walk
5 Three Position Deadlift – Thigh, Knee, Below Knee

Squat to Stand

Band Pull Throughs

Ostrich Walk

Yoga Barbell Routine – Front Rack

Notes. Segui il video step by step. Puoi rallentare il video su Youtube per renderlo più fruibile.

Power

Power Clean – Touch&Go

1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 45″
2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 45″
3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 45″
4 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 45″
5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 45″
6 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 45″
7 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 45″
8 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

rest 3′

Hang Squat Clean

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 45″
2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 45″
3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 45″
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 45″
5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 45″
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 45″
7 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 45″
8 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

Mixed Modality

[workout_short title=’FRI_MM1′ result_type=’time’]

AMRAP 8′

8 Thrusters @45/30Kg
12 Toes to Bar

Notes. Pensi di riuscire a reggere tutti gli 8 minuti ad alta intensità? Prima o poi dovrai spezzare i toes to bar o rallentare le transizioni. Come al solito ciò che conta è il tempo che impiegherai a completare ogni singolo round, quindi cerca una fatica crescente.

Flow. Abituati a lavorare con un flow di gara, tieni il bilanciere a 3m di distanza dalla sbarra e lavora sempre rivolto verso il bilanciere durante i Toes to Bar.

[/workout_short]

Stretching & Mobility

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

Inhale in central position and exhale when you rotate
10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

Inhale in central position and exhale when you rotate
10 Reps and the stretching arms, 2’ total time

Pendulum

Dead hang with slowly movement to open the spine to the side
20 Reps and static stretch, 1’ total time

Stretching on the floor

Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Saturday

General Warmup

3 Sets for Quality

10/15m Toes Walk (core and back chain engaged)
10/12 Lateral Hops (Try reach max vertical height)

Toes Walk

Lateral Hops

Engine

Run

10′ easy going
then

8 Rounds of:

1’10 hard Pace
1’50 easy going
1′ rest

Notes. Cerca una strada dritta. Spingi forte nel minuto hard pace e appena terminato nel 1’50 distribuisci il passo per tornare esattamente al punto di partenza, dove ripartirai con gli altri set dopo il minuto di rest passivo.

Stretching & Mobility

Stretching EMOM – Lower Body