Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
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
Squat Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine N.2
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
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Plyometrics
The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power
Pay attention to:
- Perception of the foot on the ground
- Quality movement mechanics
- Impact time which must be as short as possible
3 Sets for Quality
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Every 45″ for 6′
1 Snatch Deadlift + 1 Snatch Pull + 1 Below The Knees Power Snatch + 1 Overhead Squat + 1 Snatch Balance @empty Bar
Hang Power Snatch
Every 1’30 for 15′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
If you need to spend 15 more minutes to work with empty barbell on a single position it’s the right week.
Use the empty barbell warm-up to find the best technique and carry it in the following work at medium percentage.
Remember that also the neural system needs to rest so isn’t necessary to find a heavy single every deload week!!!
Strength
Reserved for ONAIR
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Yoga Barbell – Back Squat
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Mid Sumo Deadlift – takedown
5 x 2 reps @ [percent value=’78’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Back Squat
3 x 4 reps @ rpe 6
rest 2′ b/s
Reserved for ONAIR
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Strength Endurance
Reserved for ONAIR
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Strict Chest to Bar
EMOM 10′
[percent value=’10’ of=’maxpull-ups’ in=”] reps [/percent]
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Chest to Bar
In unbroken set perform [percent value=’20’ of=’c2b-in-2′ in=”]reps[/percent] rest 2′ x 5 set
Stretching & Mobility
Full Body Stretching and Deload N.3
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′
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
Tuesday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Sport Specific – PN
2’30 ON – 30″ OFF – Go Every 3′ x 15′
3 Rounds of
6 Thrusters @45/30Kg
6 Bar Facing Burpees
then
max Double Unders
[/workout_short]
Put a speed rope near your barbell.
This week we just perform the chicken modality, so perform the prescribed round and rep of burpees and thrusters then in the remaining time max number of Double Under.
Strategy: Find a correct pace and pay attention to the chicken modality, distributed the effort for all time long, and remembering that in the fifth round you must perform the same repetition or more than the previous.
In the five-round you can control the rhythm a little faster than the past week because you start without pre-fatigue, repetition is a little less and divided in three-round, work on unbroken set of Thruster and faster pace on the burpee.
At the end of last bar facing burpees bring the rope and perform Double Under until the end of windows time.
Rest time is the same of last week so pay attention to be able to restore the heart rate and starting another interval.
Achievement: Target on the workout was not to fail the chicken modality if you can perform about the same rep you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 100 Double Under in the first Round and 30 in the last.
Reserved for ONAIR
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HIIT
AMRAP 2′
10 Burpees Pull-ups
then Row @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]
rest 1′ x 5 set
Put the Rower near a Pull Up Bar.
Start every round with 10 Burpee Pull Up, in the remaining time Row at prescribed wattage until the end of the 2 minutes.
Strategy: Use the interval to take confidence with the Burpee Pull Up, find the perfect position under the bar to give more efficiency at this complex movement.
Rowing wattage is high but sustainable, all the past week interval training should have helped you use the rest minute to restore the heart rate, the work-rest ratio is 2:1 like the past week but total work time is less than half so enjoy the deload week!!
Achievement: Continue to work with intensity also in the deload week, shorter time, easier skill, the heart rate is high but with low general impact over the body that has time to create physiological adaptations.
Reserved for ONAIR
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Engine
Reserved for ONAIR
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30′ Running Clock – For Quality
1-mile Run
50 Cal Assault Bike
5 Rounds of Cindy
Setup: Start this workout immediately after the previous last interval’s work.
Strategy: Move with quality and a slower pace but continuously.
Try to perform this 30’ like a qualitative skill accumulation of the prescribed movement and work on a single aspect that thinks you need to improve.
Achievement: Keep moving for 30’ minutes, controlled pace and shorter rest and transition as possible
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Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
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
Myofascial Release
Take your time to release your Lower Body
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Aerobic Warmup
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Routine
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
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 3
General Warmup
2 Sets for Quality
- 10″+10 Squat Pos.Pallof Press (each side)
- 6+6 Single Arm Prone Angel
- 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Single Arm Prone Angel
Single Leg Straight Bridge
HIPT – Power Endurance
3 Rounds of
8 Handstand Push-ups
8 GHD Situps
1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
then
1000m Assault Bike @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent]
repeat x 4 set
Set the timer like a stopwatch.
Perform 3 Round for time of HSPUs, GHD Sit Up and Barbell lift then Spin 1000 m on Bikeerg at prescribed wattage and restart for 4 total set.
Strategy: This type of workout with low rep scheme following by a heavy complex are the best way to improve your capacity to work fast with a heavy barbell under fatigue.
Try to maintain the same pace in the three-round and take shorter rest as possible before starting the complex, weight is heavy but could allow you to don’t risk to fail any lift.
Challenging but manageable!!
Use the 1000 m Bike as an active Rest to restore the Heart Rate and be able to push hard in the following set.
The transition is really important when a number of repetition are low and nobody breaks the set, take a breath and don’t think too much!
Achievement:Improve your sub-maximal power endurance under fatigue, improve the barbell cycling efficiency, you must to be fast but clean, every rep can be performed from top to bottom like you have a judge in front of you.
Engine
Reserved for ONAIR
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Bike Erg
40′ @ Zone 3
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Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
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
Thursday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
General Warmup
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 12 L-Box HS Shoulder Taps @1″hold each reps
Single Arm Ring Row
Inchworm
L-Box HS Shoulder Taps
Gymnastic Skill Development
HANDSTAND BODY TENSION
4.3.2.1.2.3.4
Full Plank Back Shift
Handstand Shift
Full Plank Back Shift
Handstand Shift
HANDSTAND
For Quality
Accumulate 20 Roll Back to Handstand – Straddle Version
Every 5 Rep perform 10 Alternate Box Straddle L-Sit Extension
Roll to Handstand – Straddle Version
Straddle L-Sit Extension
BAR
10” ON – 20” OFF X 4’
Hang L-Sit Hold
Rest 2’ then
10” ON – 20” OFF x 2’
Hang V-Sit Hold
Mobility & Myofascial Release
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
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
Squat Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine N.2
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
- 10 Alt. HALO power position (Building sets)
- 6/8 Power Position Band Scapula Rotation + Extension
- 12 Alt. Side KickThrough
HALO power position
Power Position Band Scapula Rotation + Extension
Side KickThrough
Plyometrics
The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power
Pay attention to:
- Perception of the foot on the ground
- Quality movement mechanics
- Impact time which must be as short as possible
3 Sets for Quality
- 6/8 Drop Box Bottom Position Hold 2″ each reps
- 10/12 Bench Over Hops (Try to reactive work with foot)
Drop Box Bottom Position Hold
Bench Over Hops
Power
Every 45″ for 6′
1 Clean Deadlift + 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk + 1 Overhead Squat @empty Bar
Every 1’30 for 15′
Squat Clean & Jerk
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
If you need to spend 15 more minutes to work with an empty barbell on a single position it’s the right week.
Use the empty barbell warm-up to find the best technique and carry it in the following work at a medium percentage.
Remember that also the neural system needs to rest so isn’t necessary to find a heavy single every deload week!!!
HIPT – Power Endurance
3 Rounds of
10 Wall Ball
1 Rope Climb
1 Power Clean & Jerk @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
then
500m Row @ [percent value=’55’ of=’ex-test-rower’ in=’watts’][/percent]
repeat x 4 set
Set the timer like a stopwatch.
Perform 3 Round for time of Wall Ball, Rope Climb and Barbell lift then Rowing 500 m at prescribed wattage and restart for 4 total set.
Strategy: This type of workout with low rep scheme following by a heavy complex are the best way to improve your capacity to work fast with a heavy barbell under fatigue.
Try to maintain the same pace in the three-round and take shorter rest as possible before starting the complex, weight is heavy but could allow you to don’t risk to fail any lift.
Challenging but manageable!!
Use the 500 m Row as an active Rest to restore the Heart Rate and be able to push hard in the following set.
The transition is really important when a number of repetition are low and nobody breaks the set, take a breath and don’t think too much!
Achievement:Improve your sub-maximal power endurance under fatigue, improve the barbell cycling efficiency, you must to be fast but clean, every rep can be performed from top to bottom like you have a judge in front of you.
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
Full Body Stretching and Deload N.3
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′
Saturday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Strength Endurance
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Strict Handstand Push-ups
EMOM 10′
[percent value=’10’ of=’strict-handstand-push-ups’ in=”] reps [/percent]
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Handstand Push-ups
In ubroken set perform [percent value=’20’ of=’hspu-in-2′ in=”]reps[/percent] rest 2′ x 5 set
Team Workout
For Time
100 alt. Wall Ball
20 Synchro Toes to Bar
20 Power Clean @60/40Kg
200 Double Unders
20 Sychro Pull-ups
20 Shoulder to Overhead @60/40Kg
[/workout_short]
Strategy: Grab a partner, push hard and enjoy the workout.
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
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2