Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Single Kettlebell Lateral Swing Alternate
1′ rest b/s
Single Kettlebell Lateral Swing Alternate
Power & Power Endurance (PE)
5′ Assault Bike until HR is over 70% of MHR
no rest then
Kettlebell Cycling
Kettlebell Clean&Jerk
10+10 Reps @16/12Kg
rest 30″ x 10 set
Kettlebell Snatch
10+10 Reps @16/12Kg
rest 30″ x 10 set
Russian Swings
20 Reps @16/12Kg
rest 30″ x 10 set
Work Capacity (WC)
Death by – EMOM – CAP 30′
5 Pull-ups
10 Push-ups
15 Air Squat
then jump into Aerobic Capacity Section without rest
Aerobic Capacity (AC)
Assault Bike
15′ @ 75% of MHR
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
Assault Bike
EMOM 15′
1st – spin @85% of MHR
2nd – easy pace
[/um_show_content]
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
90″ Inclined Double Kettlebell Bench Press Alternate – Go Heavy but don’t stop until 90″
then No Rest
90″ Light Banded Push Ups – steady pace
2′ rest b/set
Inclined Double Kettlebell Bench Press Alternate
Banded Push Ups
[/um_show_content]
Stretching & Mobility (MS)
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
Tuesday
Warmup Accessory (WA)
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
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
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
Activation 1 (AT)
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
Activation 2 (AT)
2 Sets of:
30″ Barbell Back Rack Wide Stance Good Morning (Empty)
1′ rest b/s
Barbell Back Rack Wide Stance Good Morning
Power & Power Endurance (PE)
Clean & Jerk
4 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
5 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
6 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
7 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 20″
8 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]rest 3′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Clean + Below the knees Deep Power Clean + Hang Squat Clean
Every 90″ for 9′
(1+1+1) x 3 set @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
Aerobic Capacity (AC)
Row
10000m Row test
Stretching & Mobility (MS)
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
Wednesday
Warmup Accessory (WA)
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
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation 2 (AT)
2 Sets of:
12 Double Kettlebell Bottom Up Squat – Light Weight
1′ rest b/s
Double Kettlebell Bottom Up Squat
Strength & Strength Endurance (SE)
EMOM 10′
ODD: 12 Front Squat @ [percent value=’30’ of=’Squatclean’ in=’kg’][/percent] EVEN: 30″ Wall Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
EMOM 6′
ODD: 8 Thrusters @ [percent value=’30’ of=’Squatclean’ in=’kg’][/percent] EVEN: 20″ Continuously Air Squat Jump
[/um_show_content]
Work Capacity (WC)
AMRAP 30′
400m Run
15 A. Swings @24/16Kg
15 cal Ski Erg
Stretching & Mobility (MS)
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
Thursday
Functional Strength (FS)
3 Sets “For Quality” of:
Accumulate
90″ Dumbbell Fly Bench Press – Go Medium Weight with controlled eccentric phase & do not stop untill 1’30
then No Rest
90″ Half Seated Dumbbell Triceps Curl – Medium weight
2′ rest b/set
Dumbbell Fly Bench Press
Half Seated Dumbbell Triceps Curl
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
90″ Barbell Snatch Grip No Hip High Pull – Go Light Weight but do not stop untill 1’30
then No Rest
60″ Doubles Kettlebell Banded Bent Over Row
2′ rest b/set
Barbell Snatch Grip No Hip High Pull
Doubles Kettlebell Banded Bent Over Row
[/um_show_content]
Mobility (MO)
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.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Friday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
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
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Activation 2 (AT)
2 Sets – Increasing Weights start with light Kettlebell – of:
30″ Z Press Bottom up
1′ rest b/s
Z Press Bottom up
Power & Power Endurance (PE)
Power Snatch
4 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]rest 20″
5 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]rest 20″
6 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]rest 20″
7 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]rest 20″
8 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]rest 3′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Snatch + Below The Knees Deep Power Snatch + Hang Squat Snatch
Every 90″ for 9′
(1+1+1) x 3 set @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]
[/um_show_content]
Work Capacity (WC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 20′
Odd set
6 Devil Press 2×15/10Kg
6 Step Over Box 2×15/10Kg
Even set
12 Double Dumbbell Hang Power Clean 2×15/10Kg
3 Double Dumbbells Man Makers 2×15/10Kg
no rest then jump into Aerobic Capacity Section
[/um_show_content]
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 50′
Zone (@Tips): Alternate 15% Max Watt o3 Zone 2 (1500 m) – Seated Damper 2 / 30% Max Watt or Zone 3/4 (500 km) – Seated Damper 5 Over 75rpm / 50% Max Watt or Zone 5 – Standing Damper 6 Over 85rpm (500 m)
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: Average 78% / 88%
Stretching & Mobility (MS)
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
Saturday
Warmup Accessory (WA)
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
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Activation 2 (AT)
2 Sets – Try weighted on the second set – of:
30″ Scapula Pull Up Hold
1′ rest b/s
Scapula Pull Up Hold
Swim Session (SW)
Warmup
4 x 25 front crawl easy pace rest b/s 10”
2 x 50 m backstroke b/s 45″
4 x 25 m breaststroke rest b/s 30″
3 x 50 m front crawl rest b/s 25 m backstroke
3 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 30”
Workout
8 x 50 m front crawl aerobic pace rest b/s 25 m backstroke
2 x 50 m breaststroke
8 x 50 m front crawl aerobic pace rest b/s 25 m backstroke
Deload
200 m backstroke swim board using fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 100 m backstroke using fins rest b/s 40″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 25 m underwater dolphin kick face up using fins rest b/s as needed
4 x 50 m swim board front crawl / breaststroke switch each pool rest b/s 30”
Workout
4 x 25 underwater dolphin kick using fins rest b/s 1’
4 x 100 m front crawl rest b/s 30”
4 x 25 underwater dolphin kick face up using fins rest b/s 1’
4 x 100 m front crawl rest b/s 30”
4 x 25 breaststroke pull buoy rest b/s 20”
Deload
200 m backstroke using fins
[/um_show_content]
Strength & Strength Endurance (SE)
Every 2′ for 16′
Odd Set
max effort unbroken Strict Pull-ups
1 Legless Rope Climb or if you cannot, 1 Rope Climb
active rest Assault Bike only arms
Even Set
max effort unbroken Strict Chin-ups
1 Legless Rope Climb or if you cannot, 1 Rope Climb
active rest Assault Bike only arms
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 6′
max effort Bench Press @ [percent value=’50’ of=’bench-press’ in=’Kg’] [/percent][percent value=’50’ of=’ring-muscle-ups-in-2′ in=’reps’] Ring Muscle-ups[/percent]
[/um_show_content]
Stretching & Mobility (MS)
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