This week there are two different versions of our training program. Choose your favourite:

Building Strength

ONAIR Weekly Program

Building Capacity

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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Push Jerk theraband

1′ rest b/s

Single Kettlebell Push Jerk theraband
Video

Power & Power Endurance (PE)

Hip Pull + Hip Muscle Snatch

(1+1) x 5 set @ Empty Bar
rest 30″ b/s x 3 wave

Hang Power Snatch

5 x 3 set @ Empty Bar
rest 30″ b/s

Reserved for ONAIR

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Below The Knees Power Snatch + Drop Snatch

3 + 3 x 3 set @ Empty Bar

Notes. * Stop 1″ in Bottom Position during Overhead Squat

no rest between set.
rest 30″ x 2 waves

Power Snatch
Only Right Foot landing

(1+1) @ [percent value=’37’ of=’Snatch’ in=’Kg’] [/percent] no rest

Only Left Foot landing

(1+1) @ [percent value=’37’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ x 3 set (both feet)
*The contralateral foot remains on the ground

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Power Snatch

(1+1+1+1+1) x 2 set @ [percent value=’39’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’49’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’59’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’69’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’79’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s

Notes. Stop 1″ in catch position
Reserved for ONAIR

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Deep Power Snatch – 2″ stop in catch Position + Overhead Squat

(1+1+1+1) + 2 @ [percent value=’49’ of=’Snatch’ in=’Kg’] [/percent] rest 1’30
(1+1+1) + 2 @ [percent value=’59’ of=’Snatch’ in=’Kg’] [/percent] rest 1’30
(1+1) + 2 @ [percent value=’69’ of=’Snatch’ in=’Kg’] [/percent] rest 1’30 x 4 set

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Snatch Pull
Every 2′ for 12′

1+1 @ [percent value=’103′ of=’Snatch’ in=’Kg’] [/percent]

Notes. Use straps and pull fast.
Try to find your Max Watts with VBT.
Reserved for ONAIR

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Snatch Pull + Shrugs – stop 5″ 1cm From Ground
Every 2′ for 8′

2+5 @ [percent value=’95’ of=’Snatch’ in=’Kg’] [/percent]

Notes. Use straps and pull fast

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Strength & Strength Endurance (SE)

Back Squat – tempo 3.3.X.1

3 x 5 Reps @ [percent value=’37’ of=’BackSquat’ in=’Kg’] [/percent] rest 1′ b/s

Back Squat

8 @ [percent value=’45’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
6 @ [percent value=’55’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
4 @ [percent value=’65’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
2 @ [percent value=’75’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
1 @ [percent value=’80’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
1 @ [percent value=’85’ of=’BackSquat’ in=’Kg’] [/percent]

Notes. If you’re using Beast Sensor, remember your velocity – Try to lift over 0,4 m/s. Add load and continue until 0,4 m/s
Back Squat – tempo 2.4.X.2
Reserved for ONAIR

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5 x 2 Reps over 0,5m/s

OR

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5 x 2 Reps @ [percent value=’75’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30 b/s

Reserved for ONAIR

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Incline Bench Press

3 x 6 Reps @ [percent value=’40’ of=’bench-press’ in=’Kg’] [/percent]

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Bench Press – tempo 1.3.X.1

5 @ [percent value=’45’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
5 @ [percent value=’55’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
5 @ [percent value=’65’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
3 x 5 Reps @ [percent value=’75’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30 b/s

Notes. If you’re using Beast Sensor, try to maintain velocity near 0,5 m/s during set of 3 reps.

Work Capacity (WC)

For Time

[percent value=’35’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

21 Double Dumbbells Thrusters 2x 22,5/15Kg

[percent value=’50’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

15 Double Dumbbells Thrusters 2x 22,5/15Kg

[percent value=’75’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

9 Double Dumbbells Thrusters 2x 22,5/15Kg

[percent value=’100′ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

Reserved for ONAIR

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rest 2:1 (Half time Work) then

3 Rounds For Time

50 double unders
15m Handstand Walk
8 Devil Press 2x 22,5/15Kg

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Tuesday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

3 + 3 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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Push Press from Rack
1st and 2nd rep no footwork

6 x 4 set @ [percent value=’63’ of=’cleanjerk’ in=’Kg’] [/percent]

Notes. Catch & go is not allowed. Try to move your feet as less as possible
Push Jerk + Overhead Squat

3 x 3 set @ @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s

Squat Jerk

3 x 3 set @ @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s

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Jerk from Block

ramping by single until reack @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] then

Every 2′ for 16′

1 @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] 1 @ [percent value=’90’ of=’cleanjerk’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

Every 3′ for 15′

3 Overhead Squat from Rack @ [percent value=’80’ of=’snatch’ in=’Kg’] [/percent] 15 GHD Situps
3 Overhead Squat from Rack @ [percent value=’80’ of=’snatch’ in=’Kg’] [/percent]

Every 3′ for 15′

2 Overhead Squat from Rack @ [percent value=’85’ of=’snatch’ in=’Kg’] [/percent] 12 Toes To Bar
2 Overhead Squat from Rack @ [percent value=’85’ of=’snatch’ in=’Kg’] [/percent]

Reserved for ONAIR

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Every 3′ for 15′

1 Overhead Squat from Rack @ [percent value=’90’ of=’snatch’ in=’Kg’] [/percent] 9+9m Handstand Walk
1 Overhead Squat from Rack @ [percent value=’90’ of=’snatch’ in=’Kg’] [/percent]

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Functional Strength (FS)

Reserved for ONAIR

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3 Sets “For Quality” of:

Accumulate
90″ Barbell Snatch Grip Banded Pendlay Row- Go Medium Weight with no sketchy movement & do not stop untill 1’30
then No Rest
60″ Elbowing Dumbbell Row – Left – Go Heavy!!
60″ Elbowing Dumbbell Row – Right – Go Heavy!!

2′ rest b/set

Barbell Snatch Grip Banded Pendlay Row
Video
Elbowing Dumbbell Row
Video

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Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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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
Video

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

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
Video

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
  1. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Video
Straight Arms Band Pull Down in Hinge Position
Video
Single Leg SLDL with PVC
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Dumbbell Split Jerk Balance

1′ rest b/s

Single Dumbbell Split Jerk Balance
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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Push Jerk – 2″ stop in catch Power Position

10 x 2 set @empty Bar

Muscle Clean + Below the Knees Hang Power Clean + Push Jerk

(1+1+1) x 4 set @ empty bar
no rest b/s
30″ x 3 waves

Power Clean + Push Jerk
Power Clean + Push Jerk – only right foot landing

(1+1) @ [percent value=’39’ of=’cleanjerk’ in=’Kg’] [/percent] no rest

Power Clean + Push Jerk – only left foot landing

(1+1) @ [percent value=’39’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ x 3 set

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Power Clean & Push Jerk – 2″ Stop in Power Position

(1+1) x 6 set @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent] 15″ rest b/s
1′ x 3 waves

Notes. * Perform a Power Clean and stop 2″ in Power position just after catch then push the Barbell and stop again 2″ in Power position with Barbell in Overhead
Power Clean & Jerk

(1+1+1+1+1) x 2 set @ [percent value=’39’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’49’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’59’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’69’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’79’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s

Reserved for ONAIR

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Squat Clean – stop 5″ 1cm from Ground
Every 1’30 for 12′

1 @ [percent value=’78’ of=’cleanjerk’ in=’Kg’] [/percent]

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Strength & Strength Endurance (SE)

Front Squat – tempo 2.0.X.5
Reserved for ONAIR

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5 x 5 reps @ 0,55m/s

OR

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5 x 5 reps @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent]

Work Capacity (WC)

AMRAP 15′

1Km Assault Bike
20 Box Jump
10 alt. Dumbbell Snatch 30/22,5Kg

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Thursday

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Swim Session (AC)

Warmup

2 x 50 m backstroke rest b/s 40″
4 x 25 m front crawl rest b/s 45″
6 x 25 m breaststroke rest b/s/ 30″

Technique

4 x 25 m backstroke only arms
4 x 25 m backstroke double arms
4 x 25 m front crawl breaststroke only legs using swim board

Workout

4 x 50 m front crawl aerobic pace rest b/s 50 m backstroke
4 x 50 m backstroke aerobic pace rest b/ s 50”
1 x 200 m aerobic pace

Deload

200 m backstroke only legs use fins

Reserved for ON AIR

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Advanced
Warmup

8 x 25 m front crawl rest b/s 30″
200 m swim board front crawl/ breaststroke
4 x 25 backstroke double arms

Technique

4 x 25 m front crawl closed hands
2 x 25 m backstroke sung one hands
6 x 25 underwater face up using fins rest as needed

Workout

4 x 100 m front crawl aerobic pace breathe each 4 stroke rest b/s 50”
4 x 50 m front crawl use only one leg switch each pool rest b/s 30”
8 x 50 m front crawl push hard rest b/s @2’
1 x 200 m front crawl aerobic pace breathe each 5 strokes
rest 1′

Deload

200 m backstroke using fins

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Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 45′
Zone (@Tips): Alternate 20% Max Watt o3 Zone 2 (500 m) – Seated Damper 1 / 25% Max Watt or Zone 2 (1 km) – Seated Damper 2 Over / 37% Max Watt or Zone 4/5 – Standing Damper 8 (750 m)

Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 80% / 95%

Functional Strength (FS)

Reserved for ONAIR

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3 Sets “For Quality” of:

Accumulate
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Left)
then No Rest
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Right)
then No Rest
60″ Bench Triceps Curl – Light Weight

2′ rest b/set

D-ball Single Dumbbell Chest Press
Video
Bench Triceps Curl
Video

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Friday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

General Warmup (GW)

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Dumbbell Bulgarian Split Squat Snatch

1′ rest b/s

Double Dumbbell Bulgarian Split Squat Snatch
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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Muscle Snatch + Hang Muscle Snatch + Hip Muscle Snatch

1+3+1 x 5 set @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent] rest 1′ b/s

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Hip Pull + Hang Power Snatch – catch & go

1 @ [percent value=’39’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’45’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’49’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’59’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’69’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 x 5 set @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent] rest 1’30 b/s

Reserved for ONAIR

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Hang Pull From Blocks + Squat Snatch from Blocks @ Knees

4 + 2 x 5 set @ [percent value=’77’ of=’snatch’ in=’Kg’] [/percent] rest 2′ b/s

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Squat Snatch

1 x 3 set @ [percent value=’67’ of=’snatch’ in=’Kg’] [/percent] rest 30″ b/s
rest 1:30
1 x 3 set @ [percent value=’72’ of=’snatch’ in=’Kg’] [/percent] rest 30″ b/s
rest 1:30
1 x 3 set @ [percent value=’77’ of=’snatch’ in=’Kg’] [/percent] rest 30″ b/s

Strength & Strength Endurance (SE)

Deficit Deadlift + Deadlift 5cm from ground

ramping to [percent value=’70’ of=’deadlift’ in=’Kg’] [/percent] then

Reserved for ONAIR

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5 x (1+3) @ 0,5 m/s
rest 2′ b/s

OR

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5 x (1+3) @ [percent value=’80’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s

Notes. * You can use low Block Platform For Deficit

Work Capacity (WC)

Every 2′ for 16′

[percent value=’35’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 6 Double Kettlebell Clean&Jerk (Long Cycles) 2×32/24Kg – scale to 24/16Kg if too heavy

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Saturday

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
Video

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3
Video

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
Video

Activation 1 (AT)

2 Sets for Quality
  1. 12 Plank with Trunk Rotation 1″Hold @Top
  2. 12 Cossack to Cossack 1″Hold @Bottom 
  3. 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Video
Cossack to Cossack
Video
3 Position Squat Band Face Pull
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

12 front foot elevated jumping lunges

1′ rest b/s

front foot elevated jumping lunges
Video

Power & Power Endurance (PE)

Tall Clean

3 @ empty Bar
rest 1′
3 @ [percent value=’30’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
3 @ [percent value=’35’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
3 @ [percent value=’40’ of=’squatclean’ in=’Kg’] [/percent]

Squat Clean

(1+1+1) @ [percent value=’49’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’59’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’69’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’79’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1) x 2 set @ [percent value=’81’ of=’squatclean’ in=’Kg’] [/percent] rest 2′ b/s

Reserved for ONAIR

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Hang Squat Clean + Front Squat

(2+4) x 4 set @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent] rest 2′ b/s

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Strength & Strength Endurance (SE)

Shoulder Press – catch & go
Reserved for ONAIR

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6 x 8 Reps @ 0,7 m/s
rest 2′ b/s OR

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6 x 8 Reps @ @ [percent value=’48’ of=’bench-press’ in=’Kg’] [/percent]

Functional Strength (FS)

Reserved for ONAIR

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4 Sets “For Quality” of:

Find Max Effort ring L-sit fluttered
Then
60″ Rotational Back Extension

2′ rest b/set

ring L-sit fluttered
Video
Rotational Back Extension
Video

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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