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 Hang Power Snatch + 1 Overhead Squat @empty Bar
Reserved for ONAIR
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Sots Press
5 @empty Bar
rest 1′ x 4 set
Tempo Training Overhead Squat – 5.5.5.1
5 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=’40’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 3 set
1+1 @ [percent value=’80’ of=’snatch’ 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 – 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 1.8.X
5 x 2 reps @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Back Squat
3 x 10 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=’150′ of=’maxpull-ups’ in=”] reps [/percent]
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Chest to Bar
In ubroken set perform [percent value=’40’ of=’c2b-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then
In up to 5 unbroken set perform
[percent value=’10’ 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
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
- 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
Sport Specific – PN
2’30 ON – 30″ OFF – Go Every 3′ x 15′
5 Ring Muscle Ups
5 Overhead Squat @ 45/30Kg
5+5 Kettlebell Snatch @32/24Kg
3 Ring Muscle Ups
3 Overhead Squat
3+3 Kettlebell Snatch @32/24Kg
1 Ring Muscle Up
1 Overhead Squat
1+1 Kettlebell Snatch @32/24Kg
max Cal Bike Erg
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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
[percent value=’112′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’112′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 30″ rest
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Then deload 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 a little more but also working time, rest time is less 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 20 Cal Bikeerg in the first Round and don’t be able to spin 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′
3 Rounds of
[percent value=’30’ of=’snatch-in-8′ in=”] Snatch @ [percent value=’25’ of=’snatch’ in=’kg’][/percent]
30 Single Unders
5 Stiff Legs Kipping Toes to Bar
then
Row @ [percent value=’65’ of=’ex-test-rower’ in=’watt’][/percent]
rest 1′
AMRAP 4′
3 Rounds of
[percent value=’40’ of=’snatch-in-8′ in=”] Snatch @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
30 Double Unders
5 Kipping Chest to Bar
then
Row @ [percent value=’85’ of=’ex-test-rower’ in=’watt’][/percent]
rest 1’30
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AMRAP 4′
3 Rounds of
[percent value=’50’ of=’snatch-in-8′ in=”] Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
30 Double Unders
5 Bar Muscle Ups
then
max Calories Row
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: Barbell, Speed Rope, Row (with Calories as unit) near a Pull Up Bar are the equipment that you need.
Perform the 4’ Amrap with 2’Rest between. Repeat for 5 total sets.
Pay attention that the triplet must be performed for three rounds before to start Rowing.
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.
Light-weight Snatch cycling, plyometric sport-specific skill and gymnastic high-level movement make up the triplet, preserve the grip muscles mean use a little tricks like open/relax your arms at the top of the Snatch or in the support position on the Bar Muscle Up, this allows you to mantain a solid high rhythm, and arrive to the rower with pulling muscles able to support an high effort.
Another tip always useful is to trt to relax your upperbody and improve the plyometricts of jump during the Double Under, this allows you to use the DU like an “active rest” inside the workout.
In this type of workout try to Rowing at least at [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent]
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
15 Box Jump @50/40cm
5 Pull-ups
10 Push-ups
15 Air Squat
20 Kettlebell A. Swings @20/16Kg
400m 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
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
- 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
HIPT – Power Endurance
3 Rounds of
3 Strict HSPU
6 Front Facing Burpees Box Jump Over @60/50cm
9 Wall Ball
1+1+1 Power Clean + Hang Squat Clean + Front Squat @ [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 HSPU, Wall Ball, BBJO (front-facing!) 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.
Pay attention to the new standard for the Hang Clean 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 – MM
For Time
25 Handstand Push-Ups
25 Toes-to-Bars
25 calories Assault Bike
25 Dumbbell Box Step-Overs @2 x 30/22,5 Kg, 24/20 in
25 feet Dumbbell Overhead Lunges 30/22,5 Kg
25 calories Assault Bike
25 Toes-to-Bars
25 Handstand Push-Ups
Time Cap: 15/19 minutes
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Assault Bike, Couple of Dumbbell @ 30 / 22,5 Kg, Plyo Box, 7,5 m mark on the floor, wall and your favourite Pull-Up Bar is what you need to perform this Regional Style Chipper.
Strategy: This Chipper is so various and could get in trouble in a different way, for the big guy/girl the start and the end with many gymnastic repetitions are to be managed and push on the central part, while, for the light-weight athlete Assault Bike-heavy Dumbbell couplet will be so slow, consequently they must push on the gymnastic skill to recovery much time as possible.
Use the Bike Calories to relax the forearm between Toes to Bar and Dumbbell Step Up Over, you must to arrive at last 25 T2B able to perform more than 1/2 rep at a time.
For the most part of the Athlete, presumably, the 25 Heavy Double Dumbbell Step Up Over make the difference for the total time, so you must have a plan and following it to stay focused and don’t go over threshold too early, some week ago on Saturday we work on incremental EMOM of this movement if you remember your feeling you can be based on that to plan your strategy.
Achievement: In this type of Workout every athlete must have his plan based on personal weakness and strong point, so it’s really important to find the correct pace and following your strategy also when the O2 it stops reaching the brain!!
Reserved for ONAIR
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SIT – RDT
Reserved for ONAIR
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45′ Running Clock:
8 Box Jump Over
8 Sumo Deadlift High Pull @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
10″ Assault Bike @ [percent value=’275′ 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 Box Jump Over, Sumo Deadlift High Pull and without Rest get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 45′ total minute.
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
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
- 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
Gymnastic Skill Development
BAR
1 Strict Toes to Bar
1 Strict Pull Up
1 Pullover
Rest 1′
2 Strict Toes to Bar
2 Strict Pull Up
2 Pullover
Rest 1′
3 Strict Toes to Bar
3 Strict Pull Up
3 Pullover
Reserved for ONAIR
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3 Rounds
1 Strict Toes to Bar
1 Strict Pull Up
1 Pullover
Rest 2′ x 3 set
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HANDSTAND
Freestanding Shoulders Tap
Accumulate 100 Reps
Scaled Version -> Wall Facing Shoulders Tap
Freestanding Shoulders Tap
Wall Facing Shoulders Tap
RINGS
EMOM 12′
1) 1 Strict Muscle Up + 10″ Ring L-Sit (Top Position)
2) 1 Kipping Muscle Up + 10 Ring Top Swing
3) 3 Rounds of: 1 Kipping Ring Pull Up + 1 Kipping Ring Toes to Ring
Ring L-Sit (Top Position)
Ring Top Swing
Ring Pull Ups & Toes to Rings
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 Power 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=’30’ 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=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+1+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 3 set
rest 3′
1+2+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+1+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″ x 2 set
rest 3′
1+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 3 set
1+1+1 @ [percent value=’80’ 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=’150′ of=’strict-handstand-push-ups’ in=”] reps [/percent] Achievement:Accumulated high volume of bodyweight strength movement with controlled set number, so pay attention to distribuited the effort, without increase too much the rest between set.
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Handstand Push-ups
In ubroken set perform [percent value=’40’ of=’hspu-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then
In up to 5 unbroken set perform
[percent value=’10’ 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: 12 GHD Situps + [percent value=’22’ of=’hsw-in-2′ in=’meters’] Handstand Walk [/percent] even: 12 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] + 8/6 Cal Ski
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.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
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
28 Single Unders
14 Wall Ball @6/4Kg
7 Clean&Jerk @35/25Kg
For Time
28 Double Unders
14 Wall Ball 12/9Kg
7 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
active rest 2′ on Rower @ [percent value=’25’ of=’ex-test-Rower’ in=’Watt’][/percent] x 8 set
For example, if I must break the Wall Ball @ 12/9 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 9 / 6 kg Wall Ball.
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 Barbell, Med Ball and Speed Rope close together.
After every round of Double Under – Wall Ball – Clean&Jerk, 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.
Light-weight lifting, Sport Specific and Bodyweight Skill, workout features are moving well and be efficient, work on fast Barbell Cycling on the C&J, breathe on the Wall Ball 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
30 Cal Assault Bike
20 Kettlebell A. Swings @20/16Kg
10 alt. Kettlebell Step Ups @20/16Kg
5 Burpees Pull-ups
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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Reserved for ONAIR
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Sport Specific – EN
Complete as many rounds as possible in 8 minutes of:
8 Toes to Bar
10 Alternated Dumbbell Hang Clean and Jerks @ 22,5 / 15 Kg
14 Cal Row
then
rest 1′
Complete as many rounds as possible in 8 minutes of:
8 Pull-ups
10 Alternated Dumbbell Hang Snatch @ 22,5 / 15 Kg
14 cal Bike Erg
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Put the Rower, Bikeerg and a Dumbbell near your favourite Pull Up Bar.
Strategy: Start this workout as a 16′ amrap because 1′ rest is too short to consider it like 2 different workouts.
The first part is an old Crossfit Open triplet, repetition number is not so high so consider to perform every set unbroken, in this case, the pace at the Row make the difference on the final score, consider that you can row the 14 Calories at [percent value=’82,5′ of=’ex-test-rower’ in=’watt’][/percent] and be able to start next round only with transition rest.
The same strategy can be applied on the second part of the workout, you can spin at [percent value=’85’ of=’ex-test-bikeerg’ in=’watt’][/percent] and perform obviously Pull Up and Dumbbell Snatch Unbroken.
Pay attention to relax grip/pulling muscles every time you can to preserve it and maintain starting pace for every 16 minutes.
If for you the dumbbell is not so light try to change in two times with shoulder touch before arm changing to control the rhythm and take an extra breath.
There aren’t high-level skill or big weight so pace must be challenging from the start to the end.
Achievement: Typical pacer workout, the two workouts have the same rep and skill scheme so you must be able to maintain the same pace for all the time.
Minimize transition time and try to work in the anaerobic threshold zone for all the time, as usual, if you feel good, the last minute is time to push hard and give everything.
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.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
General Warmup
2 Sets for Quality
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Barbell Skill Development
Split Position Shoulder Press
3 x 20 reps @ empty Bar
Split Position Push Press
3 x 10 reps @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]
Tall Jerk
5 x 5 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]
Tall Jerk
Split Jerk Recovery
5 x 5 load up to [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
Split Jerk Recovery
HIPT – Power Endurance
3 Rounds of
3 Bar Muscle Ups
6m Handstand Walk
9 Box Jump
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=’75’ of=’ex-test-bike-erg’ in=’watts’][/percent]
repeat x 4 set
Set the timer like a stopwatch.
Perform 3 Round for time of Bar Muscle Up, HSWalk, Box Jump 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
4 Rounds For Time
4 Sandbag Clean @150/100lbs
12 Strict Ring Dips
Reserved for ONAIR
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Strategy:This is a pure strength endurance workout, strongman lifting + strict gymnastic movement, there are two way to face it up;
if you manage easily the 150/100 lb sandbag (presumably over 200/140 Kg of Deadlift 1RM) and have more of 25/30 Strict Ring Dip unbroken you can go hard and approach this workout like a sprint, Sandbag Clean must to performed touch and go and Ring Dip unbroken until you can, short transition recovery.
If for you the Sandbag is heavy or big set of Strict Ring Dip oblige you to rest many time because chest and triceps is burned, be smart, find a correct pace and maintain ti from start to end, decide if break the Sandbag Clean, the Dip or both, according to your skills level, try to imagine a challenging time for one round and try to reproduce it for all the workout.
Pay attention to end every rep as a competition, extend hip with sandbag on the shoulder and lock the elbows on top of Ring Dip.
If you want to simulate a competition flow, mark four step on the floor and shift the sandbag every round.
Achievement:Accumulated strength sport-specific skills with intensity.
Work on strength endurance with high intensity is the best way to transform all the volume performed on the last month.
rest 1:1
8 Rounds For Time
2 Sandbag Clean @150/100lbs
6 Strict Ring Dips
Strategy:Total volume is the same to the first part, so the set are shorter and consequently easier but transition is double, so you must to be faster if want to reproduce first-part score.
If you want to simulate a competition flow, mark eight step on the floor and shift the sandbag every round.
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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