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
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
- 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
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
- 10/15m Toes Walk (core and back chain engaged)
- 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Lateral Hops
Power
Every 45″ for 6′
1 Snatch Deadlift + 1 Snatch Pull + 1 Below The Knees Power Snatch + 1 Overhead Squat @empty Bar
Reserved for ONAIR
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Behind the Neck Thrusters + Sots Press
(1+1) x 5 @empty Bar
rest 1′ x 4 set
Tempo Training Overhead Squat – 5.5.5.1
6 x 2 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s
Use this light barbell warm up to work on every lift aspect, mobility, speed, bar path, correct position, take confidence with barbell and movement before every session allows you make each lift become truly training.
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Squat Snatch + Hang Squat Snatch
1+3 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+2 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+3 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+2 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+3 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 2 set
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]
rest 1’30 x 2 set
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 1’30 x 2 set
Follow this scheme until the last weight.
Pay attention to the last percentage, you must perform 1+1 – rest 1 ‘ – 3 set for both of the last 2 weight.
Strategy: Use the first light-medium lift to set the lift correct technique and find a good feeling with the barbell.
The repeated-wave modality is so helpful to straighten the error because if I feel so heavy a lift and consequently make some mistake, deloading the barbell and go up back allows working to improve technical error and feel the same weight lighter than the first set, so use this modality to arrive at the last heavy barbell with a solid lift.
In this type of workout, we advise to work with correct technique, don’t use sport specific technique like bouncing or catch&go, after the Squat Snatch reset at the hip, load the hang position feeling all the feet that push the ground and leave the arm relaxed to increase barbell speed after the hip contact.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.
Strength
Reserved for ONAIR
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Yoga Barbell – Back Squat
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Back Squat tempo 1.6.X
5 x 2 reps @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Back Squat
3 x 8 reps @ rpe 8
rest 2′ b/s
Reserved for ONAIR
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Strength Endurance
Reserved for ONAIR
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Strict Chest to Bar
In 5 set distribute [percent value=’165′ of=’maxpull-ups’ in=”] reps [/percent]
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Chest to Bar
In ubroken set perform [percent value=’43’ of=’c2b-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then
In up to 6 unbroken set perform
[percent value=’12’ of=’c2b-in-2′ in=”]reps[/percent] rest b/s for 6 total breath cycles
Setup::Start with first long-unbroken set than, after 6 NORMAL breath cycles, start with the short set and repeat it (with 6 NORMAL breath cycles between) until you can go unbroken, for a total of maximum 5 set.
Achievement: Perform a big set of a high skill gymnastic movement and be able after short rest to perform many short set with short and controlled recovery time.
this modality allows you to perform high volume of rep in short windows time and improve the skill under fatigue to reproduce the effort managed during workout.
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
Ankle Mobility – Part 3
General Warmup
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.
2 Sets for Quality
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Sport Specific – PN
2’30 ON – 30″ OFF – Go Every 3′ x 15′
1 Ring Muscle Ups
1 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
1 Box Jump @75/60cm
2 Ring Muscle Ups
2 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
2 Box Jump @75/60cm
3 Ring Muscle Ups
3 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
3 Box Jump @75/60cm
…follow the pattern
[/workout_short]
then (after 30″ rest perform)
[workout_short title=’WED_WC2′ result_type=’reps’]
Death by – Go Every 3′ – CAP 15′
Before the end of 2’30 complete
2 Rounds of
[percent value=’56’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]
[percent value=’56’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
then
30″ rest
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Then change the weight on the Barbell and start the second part of the workout like death by modality, you must finish prescribed repetitions of Thruster and Bar Facing Burpees until 2’30”.
Strategy: In the first triplet 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 this type of ladder with a high-level skill and mid-heavy weight but low repetition, number try to speed up the transition between movements every round because obviously, the set is always unbroken so if you want to increase score transitions are the key.
In the second five-round you must control the rhythm like the past week, repetition is the same but divided in two round, so you can work on set unbroken on Thruster and same pace on the burpee, rest time is the same so pay attention to be able to restore the heart rate and starting another interval.
Achievement: Target on the first part of 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 5 round in the first Round and don’t be able to close the third in the last.
The second part of the workout is all about to maintain your sustainable pace under fatigue and suffer a little…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.
Reserved for ONAIR
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Long HIIT
Reserved for ONAIR
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AMRAP 4′
24 Wall Ball 6/4Kg
12/10 Cal Row
24 Dumbbell Hang Clean&Jerk 15/10Kg
100 Single Unders
rest 1′
AMRAP 4′
12 Wall Ball 9/6Kg
12/10 Cal Row
12 Dumbbell Hang Clean&Jerk 22,5/15Kg
50 Double Unders
rest 1’30
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AMRAP 4′
24 Wall Ball 9/6Kg
24/20 Cal Row
24 Single Dumbbell Hang Clean&Jerk 22,5/15Kg
100 Double Unders
rest 2′ x 5 set
Firstbeat Guided Option. Continue until Aerobic TE is over 3.2 and Anaerobic Training Effect hit over 2.4
Notes. Continue on Engine Section without rest
Setup: Med Ball, Speed Rope, Row (with Calories as unit) and single Dumbbell @ 22,5/15 Kg are the equipment that you need.
Perform the 4’ Amrap with 2’Rest between. Repeat for a maximum of 5 total sets.
Strategy: Work time is the same that last week, so you must, to continue to push really hard from the first set, if you work correctly you can’t reproduce the score in the following set.
Easy-level skill, principally make up the amrap movement, so you can push really hard without worry to fail something.
Wall Ball must be unbroken, in this workout (at least on the first round) you know that you Row @[percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent].
Manage the Dumbbell depending on your weight feeling, if the prescribed weight is “heavy” try to help yourself changing the Dumbbell after a shoulder touch in the descent phases so you have an extra breathe to control rhythm and HR.
Another tip always useful is to try to relax your upper body and improve the plyometrics of the jump during the Double Under, this allows you to use the DU like an “active rest” inside the workout.
Achievement: Teach your body to recover all energy in the 2′ Rest and be ready to Push Hard for another set.
Learn to manage a high effort in a longer AMRAP and shorter rest every week.
Reserved for ONAIR
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Engine
Reserved for ONAIR
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30′ Running Clock – For Quality
12 Single Dumbbell alt. Devil Press @22,5/15Kg
6 Toes to Bar
200m Run
6 Toes to Bar
12 Single Dumbbell alt. Devil Thrusters @22,5/15Kg
200m Run
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
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 4+4 Bear Crab Roll
- 12 Tall Kneeling Face Pull with Band
- 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
HIPT – Power Endurance
3 Rounds of
3 Bar Muscle Ups
6 Kettlebell Snatch @24/16Kg
9 Box Jump Over @60/50cm
1+1+1 Power Clean & Jerk + Front Squat + Shoulder to Overhead @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
then
750m Row @ [percent value=’60’ of=’ex-test-rower’ in=’watts’][/percent]
repeat x 4 set
Set the timer like a stopwatch.
Perform 3 Round for time of Bar Muscle Up, Kettlebell Snatch, Box Jump Over and Barbell complex then Rowing 750 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 750 m Row as an active Rest to restore the Heart Rate and be able to push hard in the following set.
In this case we suggest to use Sport Specific technique with the Barbell like catch and go between Clean and Jerk.
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.
Sport Specific – MM
10 Rounds For Time
10 Pull-ups
8 Double Dumbbell Shoulder to Overhead @2×22,5/15Kg
[/workout_short]
Setup:Set the timer like a stopwatch.
A couple of Dumbbell @ 22,5 / 15 Kg and your favourite Pull-Up Bar is what you need to perform this pacer workout.
Strategy: This workout is a typical pacer, start with a correct rhythm and keep it until the end is the key.
If Pull Up is your weakness don’t be scared to break it in two set from the first round with very short rest, remember that at the end you accumulate 100 rep.
If the Dumbbell Shoulder to Overhead is heavy use the same strategy, break it to don’t go out of your sustainable pace.
In this workout, everyone can be fast on first 3/4 round, but the difference is made in the last so be smart, long rest in front looking the Dumbbell with the heart rate too high in the 8 or 9 round isn’t a good idea!!
Pay attention to every detail, correct grip on the bar, comfortable feet position for the squat and Dumbbell support on your shoulder.
Achievement: Find a correct pace from the beginning that allows you to increase rhythm on the second-half and sprint the last round if you feel good.
Find confidence, efficiency and speed of execution on two sport-specific movements that you can probably find on most of the competition.
Reserved for ONAIR
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SIT – RDT
Reserved for ONAIR
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45′ Running Clock:
6 Back Rack Barbell alt. Step Over Box @40/30Kg @50/40cm
6 Back Squat @ 40/30Kg
10″ Assault Bike @ [percent value=’240′ of=’ex-test-bike-erg’ in=’Watts’][/percent]
1′ rest b/ bouts
Firstbeat Option. Go until Anaerobic Training Effect reach 4.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round.
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.
Start the workout with Plyo Box, Barbell loaded at prescribed weight near the Assault Bike.
Perform the prescribed rep of Back Rack Step Over, Back Squat and without Rest get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 45′ total minute.
PAY ATTENTION TO BOX HEIGH.
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.
Firstbeat Option & NIRS Guided. : Restart the round when HR drops back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 4.0 AnTe.
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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
General 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
Gymnastic Skill Development
Ring Back Lever Scaled Version
5 x 10”
Rest 1′ b\s
Back Lever Scaled Version
Bounce on Band to Handstand
Practice as you need then
20” ON – 40” OFF x 8′
The goal is go up to handstand with active core – don’t arch
Bounce to Handstand
For Quality
6 Alt. Transition – Straddle Version
30 Wall 45° Handstand Shoulder Tap
6 Alt. Transition – Straddle Version
20 Wall 45° Handstand Shoulder Tap
6 Alt. Transition – Straddle Version
10 Wall 45° Handstand Shoulder Tap
Ring Transition
Reserved for ONAIR
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Rest 3′
10 Ring Transition from Hang to Candle
Transition – Straight Body
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Power
Every 45″ for 6′
1 Clean Deadlift + 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk @empty Bar
Reserved for ONAIR
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Front Rack Sots Press
5 @empty Bar
rest 1′ x 4 set
Tempo Training Front Squat – 5.5.5.1
5 x 2 set @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
Use this light barbell warm up to work on every lift aspect, mobility, speed, bar path, correct position, take confidence with barbell and movement before every session allows you make each lift become truly training.
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Squat Clean + Hang Squat Clean + Jerk
1+2+2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+1+2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+1+1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+2+2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+1+2 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+2+2 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 3 set
1+1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 3 set
Follow this scheme until the last weight.
Pay attention to the last percentage, you must perform 1+1+1 – rest 1 ‘ – 3 set for both of the last 2 weight.
Strategy: Use the first light-medium lift to set the lift correct technique and find a good feeling with the barbell.
The repeated-wave modality is so helpful to straighten the error because if I feel so heavy a lift and consequently make some mistake, deloading the barbell and go up back allows working to improve technical error and feel the same weight lighter than the first set, so use this modality to arrive at the last heavy barbell with a solid lift.
In this type of workout, we advise to work with correct technique, don’t use sport specific technique like bouncing or catch&go, after the Squat Clean reset at the hip, load the hang position feeling all the feet that push the ground and leave the arm relaxed to increase barbell speed after the hip contact, the same before the Jerk, set the hand position, elbows up, engage midline muscles, fill the body with air to create solid structure, slow dip and explosive drive, fast feet movement and solid catch position with head between your locked arms!
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.
Strength Endurance
Reserved for ONAIR
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Strict Handstand Push-ups
In 5 set distribute [percent value=’160′ of=’strict-handstand-push-ups’ in=”] reps [/percent]
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Handstand Push-ups
In ubroken set perform [percent value=’42’ of=’hspu-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then
In up to 6 unbroken set perform
[percent value=’12’ of=’hspu-in-2′ in=”]reps[/percent] rest b/s for 6 total breath cycles
Setup::Start with first long-unbroken set than, after 6 NORMAL breath cycles, start with the short set and repeat it (with 6 NORMAL breath cycles between) until you can go unbroken, for a total of maximum 5 set.
Achievement: Perform a big set of a high skill gymnastic movement and be able after short rest to perform many short set with short and controlled recovery time.
This modality allows you to perform a high volume of rep in short windows time and improve the skill under fatigue to reproduce the effort managed during a workout.
Midline Conditioning
Reserved for ONAIR
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EMOM 4′
Odd sets:
[percent value=’11’ of=’hsw-in-2′ in=’meters’] Handstand Walk [/percent] 12 GHD Situps
[percent value=’11’ of=’hsw-in-2′ in=’meters’] Handstand Walk [/percent]
Even set:
6 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent]
8/6 Cal Ski
6 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent]
rest 1′ x 3 waves
Set the timer like a 14-minute EMOM; work 4′ – rest 1′ for three total sets.
Strategy:This EMOM put together two couplets of midline-based movement, so the muscular fatigue will be concentrated on abs and low back.
Try to maintain good breathing for every repetition to relax the muscle and don’t go in apnea.
Moving fast and minimize transition to gain some rest seconds until the end of the minute.
Be smart and find your best way to complete every minute, nobody obliges you to go unbroken on the Deadlift, remember that you have 60 seconds to complete a prescribed rep.
Handstand Walk is the only difficult skill, so if it’s your weak take some second more of rest before to start.
Achievement:Intensification of midline conditioning, high repetition number, short windows time, short rest between sets, it’s time to suffer a little and make the volume of last months pay.
Maintain a good form in every movement and skill under sectorial fatigue for a long time.
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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
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Face Pull
Short HIIT
5′ For Quality
5 Double Dumbbell Hang Snatch @2×15/10Kg
5 Double Dumbbell Burpees (Burpee then Deadlift)
20 Single Unders
then
rest 1′
For Time
2 Rounds of
5 Double Dumbbell Hang Snatch @2×22,5/15Kg
5 Double Dumbbell Burpees (Burpee then Deadlift)
20 Double Unders
active rest 2′ on Rower @ [percent value=’32’ of=’ex-test-Rower’ in=’Watt’][/percent] x 8 set
For example, if I must break the Hang Snatch @ 22,5/15 kg or I must taking 20” before to perform the Double Under intensity it cannot be so high. In this case, you must prefer to work with lighter Dumbbell as 20 / 12,5 kg.
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup: Start the workout with a couple of Dumbbell and Speed Rope close together.
After every round of Hang Snatch, Burpee Deadlift and Double Under, performs 2’ of active rest on the Rower and keep going until complete 8 total rounds.
Strategy: Use the initial Amrap like a warmup, easy pace, smooth movement and raise gradually your heart rate.
Push Hard every single round like several sprints then recovery during 2’ of easy spin on the Rower.
Sport Specific Weight-Lifting and Bodyweight Skill, workout features are moving well and be efficient, work on fast transition between Snatch and Dumbbell Burpee, keep a good rhythm on the Burpee Deadlift and accelerate the Double Under without fail it!!
Focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 2’ of Rest allow you to recover well so don’t spare your effort.
Active Rest is really important not only to maintain warm the body and be ready to perform the next sprint at 100% but also allow the physiological body process to recharge yourself during light work, don’t underestimate it!!
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.
Reserved for ONAIR
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Engine
Reserved for ONAIR
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20′ Running Clock
400m Run
10 Wall Ball @6/4Kg
10 Russian Swings @24/16Kg
200m Run
20 Wall Ball @6/4Kg
20 Russian Swings
100m Run
30 Wall Ball @6/4Kg
30 Russian Swings
Setup: Start this workout immediately after the previous last interval’s work.
Strategy: Move with quality and a medium pace but continuously.
Try to perform this 20’ 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 20’ minutes, controlled pace and shorter rest and transition as possible
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Sport Specific – EN
20″ ON – 10″ OFF
Complete as many rounds as possible in 20 minutes of:
25 ft Overhead Walking Lunges (95/65 lb)
8 Bar Facing Burpees
25 ft Overhead Walking Lunges (95/65 lb)
8 Chest to Bar
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Set the timer as 40 interval 20″ ON – 10″ OFF.
Strategy: This is a Crossfit Open workout (16.1) performed with a interval modality.
Manage the effort knowing that 20′ are long time but you work only 13 and rest 7 so you can push harder than a normal 20′ amrap.
Don’t waste time, if you drop the barbell and have 3 seconds left perform the first burpee.
Don’t let the timer distract you to the goal, complete many rep as possible, so if you could one more drop or break the C2B remain focused and keep it moving on the next round.
During the warm up find your comfortable widht grip on the barbell to have the shoulder “relaxed” the Lunges and delay shoulder fatigue.
Achievement: Use the interval modality to manage a higher rhythm as normal, improve the ability to using short and controlled rest in a long workout to maintain a controlled HR and muscular fatigue.
Be smart and focused and try to manage the transition and the timer to minimize the wasting of time.
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
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Barbell Skill Development
Tempo Overhead Squat 6.6.6.1
3 x 5 reps @ empty Bar
Single Arm Overhead Squat
3 x 5+5 reps @ empty Bar
Jumping Overhead Squat
3 x 8 reps @ empty Bar
Barbell Turkish Get Up
5 x 2+2 @empty Bar
HIPT – Power Endurance
3 Rounds of
1 D-Ball Clean @150/100lbs
5m D-Ball Bear Hug Carry
1 D-Ball Clean @150/100lbs
5m D-Ball Bear Hug Carry
1 D-Ball Clean @150/100lbs
1+1+1 Power Snatch + Overhead Squat + Hang Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
then
1-mile 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 D-Ball complex and Barbell complex then Spin 1600 m on Assault Bike 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 1600 m Bike as an active Rest to restore the Heart Rate and be able to push hard in the following set.
Pay attention to the new standard for the Hang Snatch that does not allow to perform it with bend arm.
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.
Sport Specific
As many reps as possible of:
Every 3′ for 27′
1st set
1+1 Hang Dumbbell C&J @22,5/15Kg
1 Toes to Ring
1 Strict HSPU
2+2 Hang Dumbbell C&J @22,5/15Kg
2 Toes to Ring
2 Strict HSPU
3+3 Hang Dumbbell C&J @22,5/15Kg
3 Toes to Ring
3 Strict HSPU
…follow the pattern.
2nd set
Start from last rep done in 1st set and come back to 1+1 Hang Dumbbell C&J
3rd set
3′ Row @ [percent value=’50’ of=’ex-test-rower’ in=’watt’][/percent]
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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