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)
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
Ankle Mobility – Part 3
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 – Increasing Weights – of:
12 Double Dumbbell Swing Snatch
1′ rest b/s
Double Dumbbell Swing Snatch
Yoga Barbell Routine (YB)
Overhead Squat
– 1/4 overhead squat;
– 1/2 overhead squat;
– overhead squat;
– tiptoeing overhead squat + reach;
– tall kneeling overhead lunges;
– tall kneeling hip thrusts;
– tall kneeling overhead squat;
Reserved for ONAIR
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Behind The Neck Press
– Behind the neck Push Press;
– Behind the neck thrusters;
– Behind the neck Press catch & go;
– Sots Press catch&go;
– Behind the neck Press;
– Sots Press;
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Power & Power Endurance (PE)
Reserved for ONAIR
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Power Snatch
Only Right Foot landing
(1+1) @ [percent value=’40’ of=’Snatch’ in=’Kg’] [/percent] no rest
Only Left Foot landing
(1+1) @ [percent value=’40’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ x 3 set (both feet)
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Power Snatch
(1+1+1+1+1) x 2 set @ [percent value=’42’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’52’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’62’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’72’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’82’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
Reserved for ONAIR
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Deep Power Snatch – 2″ stop in catch Position + Overhead Squat
(1+1+1+1) + 2 @ [percent value=’52’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30
(1+1+1) + 2 @ [percent value=’62’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30
(1+1) + 2 @ [percent value=’72’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30
1 + 2 @ [percent value=’78’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30 x 3 set
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Snatch Pull
Every 2′ for 10′
1+1 @ [percent value=’106′ of=’Snatch’ in=’Kg’] [/percent]
Try to find your Max Watts with VBT.
Reserved for ONAIR
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Snatch Pull + Shrugs – stop 3″ 1cm From Ground + 3″ lift off
Every 2′ for 6′
2+3 @ [percent value=’98’ of=’Snatch’ in=’Kg’] [/percent]
Snatch Pull + Shrugs – 6″ tempo eccentric from knees to ground after shrug
Every 2′ for 6′
2+3 @ [percent value=’98’ of=’Snatch’ in=’Kg’] [/percent]
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Strength & Strength Endurance (SE)
Back Squat – tempo 3.3.3.1
3 x 3 Reps @ [percent value=’42’ of=’BackSquat’ in=’Kg’] [/percent] rest 1′ b/s
Back Squat
8 @ [percent value=’48’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
6 @ [percent value=’58’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
4 @ [percent value=’68’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
2 @ [percent value=’78’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
1 @ [percent value=’82’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
1 @ [percent value=’88’ of=’BackSquat’ in=’Kg’] [/percent]
Back Squat – 1st tempo 1.4.X.2 – 2nd tempo 4.1.X.2 – 3rd no tempo
Reserved for ONAIR
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5 x 3 Reps over 0,35m/s
OR
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5 x 3 Reps @ [percent value=’75’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30 b/s
Reserved for ONAIR
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Decline Bench Press
3 x 6 Reps @ [percent value=’75’ of=’bench-press’ in=’Kg’] [/percent]
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Bench Press – tempo 1.3.X.1
5 @ [percent value=’50’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30
5 @ [percent value=’60’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30
5 @ [percent value=’70’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30
4 x 4 Reps @ [percent value=’80’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30 b/s
Work Capacity (WC)
For Time
45 HSPU
90 A. Swings Kettlebell 24/16Kg
180 Double Unders
2000m Row
Reserved for ONAIR
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rest 2:1 (Half time Work) then
3 Rounds For Time
20/15 Cal Assault Bike
10+10m Handstand Walk
20 Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]
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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
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)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2 (Class)
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
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Ankle Mobility – Part 2
Activation 1 (AT)
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 Band Face Pull
Activation 2 (AT)
2 Sets – Start from empty barbell – of:
6 Barbell Front Sots Press
1′ rest b/s
Barbell Front Sots Press
Yoga Barbell Routine (YB)
Overhead Lunges
– Overhead Tilts;
– Overhead Step front&back Lunges;
– Overhead lateral lunges;
– Overhead lateral lunges + toes up;
– Overhead Cossack Squat;
Reserved for ONAIR
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Overhead Squat
– 1/4 overhead squat;
– 1/2 overhead squat;
– overhead squat;
– tiptoeing overhead squat + reach;
– tall kneeling overhead lunges;
– tall kneeling hip thrusts;
– tall kneeling overhead squat;
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Power & Power Endurance (PE)
Reserved for ONAIR
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Push Press from Rack
4 x 5 set @ [percent value=’67’ of=’cleanjerk’ in=’Kg’] [/percent]
Push Jerk + Overhead Squat
3 x 3 set @ @ [percent value=’35’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s
Squat Jerk
3 x 3 set @ @ [percent value=’35’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s
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Jerk from Block
ramping by single until reack @ [percent value=’85’ of=’cleanjerk’ in=’Kg’] [/percent] then
Every 2′ for 16′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]
20″ rest
1 @ [percent value=’92’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
00:00 to 17:00 – 3 Rounds of
32/26 Cal Ski Erg
16 HSPU on double Dumbbells
8 Overhead Squat from Ground @ [percent value=’80’ of=’snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
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17:00 to 34:00 – 3 Rounds of
40 GHD Situps
[percent value=’72’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
10 Overhead Squat from Ground @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent]
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EMOM 17′
1 Overhead Squat from Ground @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] 5m Overhead Lunges @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] 1 Overhead Squat from Ground @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]
Functional Strength (FS)
Reserved for ONAIR
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3 Sets “For Quality” of:
Accumulate
90″ Banded Bent Over Row – Go Medium Weight with Fast Pull & do not stop untill 1’30
then No Rest
60″ Single Kettlebell Floor Press Banded Row Hold – Left – Go Heavy!!
60″ Single Kettlebell Floor Press Banded Row Hold – Right – Go Heavy!!
2′ rest b/set
Banded Bent Over Row
Single Kettlebell Floor Press Banded Row Hold
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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
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)
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 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 – Increasing Weights – of:
6 + 6 Double Dumbbell Bulgarian Split Squat Clean & Press
1′ rest b/s
Double Dumbbell Bulgarian Split Squat Clean & Press
Yoga Barbell Routine (YB)
Power Clean
– high pull & muscle clean;
– Muscle clean;
– High Pull & Power Clean;
– Power Clean;
Reserved for ONAIR
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General Midline Routine
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Power & Power Endurance (PE)
Reserved for ONAIR
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Power Clean + Push Jerk
Power Clean + Push Jerk – only right foot landing
(1+1) @ [percent value=’42’ of=’cleanjerk’ in=’Kg’] [/percent]no rest
Power Clean + Push Jerk – only left foot landing
(1+1) @ [percent value=’42’ 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=’36’ of=’cleanjerk’ in=’Kg’] [/percent]15″ rest b/s
1′ x 3 waves
Power Clean & Jerk
(1+1+1+1+1) x 2 set @ [percent value=’42’ of=’cleanjerk’ in=’Kg’] [/percent]rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’52’ of=’cleanjerk’ in=’Kg’] [/percent]rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’62’ of=’cleanjerk’ in=’Kg’] [/percent]rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’72’ of=’cleanjerk’ in=’Kg’] [/percent]rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’82’ of=’cleanjerk’ in=’Kg’] [/percent]rest 1′ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Clean – stop 3″ 1cm from Ground + 3″ lift off
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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3 x 5 reps @ 0,50m/s
OR
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3 x 5 reps @ [percent value=’78’ of=’squatclean’ in=’Kg’] [/percent]
Front Squat – tempo 2.0.X.5
Reserved for ONAIR
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3 x 10 reps @ 0,65m/s
OR
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3 x 10 reps @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent]
Work Capacity (WC)
AMRAP 20′
5 Front Facing Burpees
5 Sumo Deadlift High Pull 40/25Kg
5 Cal Assault Bike
5 Pull-ups
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
Thursday
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
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″
Workout
4 x 50 m front crawl aerobic pace breathe each 3 strokes rest b/s 1’
4 x 50 m front crawl aerobic pace breathe each 5 strokes rest b/s 1’10”
4 x 50 m front crawl aerobic pace breathe twice/pool strokes rest b/s 1’20”
8 x 50 @1’30” push hard
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
Workout
4 x 100 m front crawl aerobic pace breathe each 5 stroke rest b/s 50”
4 x 200 medley ( 50 m + 50 m + 50 m + 50 m ) butterfly* / backstroke / breaststroke / front crawl
rest b/s 1’20”
8 x 50 m front crawl push hard rest b/s @1’10”
1 x 100 m front crawl aerobic pace breathe each 5 strokes
rest 1′
Deload
200 m backstroke using fins
*if you can’t swim butterfly front crawl & dolphin kick
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Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 40′
Zone (@Tips): Alternate 15% Max Watt o3 Zone 2 (1000 m) – Seated Damper 3 / 22% Max Watt or Zone 3/4 (1 km) – Seated Damper 4/5 / 35% Max Watt or Zone 4/5 – Standing Damper 10 (400 m)
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 85% / 92%
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
60″ Side Bench Lateral Raise – Go Medium Weight but do not stop untill 1’30 (Left)
then No Rest
60″ Side Bench Lateral Raise – Go Medium Weight but do not stop untill 1’30 (Right)
then No Rest
60″ Dumbbell Pullover – Heavy Weight!!
2′ rest b/set
Side Bench Lateral Raise
Dumbbell Pullover
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Friday
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 N.2
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.
Ankle Mobility – Part 2
Activation 1 (AT)
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
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Double Kettlebell Rack Snatch Alternate
1′ rest b/s
Double Kettlebell Rack Snatch Alternate
Yoga Barbell Routine (YB)
Reserved for ONAIR
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Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
– split RDL;
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Swing Snatch
– Barbell swing;
– Power position Barbell swing;
– Squat position Barbell swing;
– Swing Muscle Snatch;
– Power position swing muscle snatch;
– squat position swing muscle snatch;
– high Pull & Muscle Snatch;
– Power position high Pull & Muscle Snatch;
– squat position snatch;
Power & Power Endurance (PE)
Reserved for ONAIR
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Muscle Snatch + Hang Muscle Snatch + Hip Muscle Snatch
1+3+1 x 3 set @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent]rest 1′ b/s
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Hip Pull + Hang Power Snatch – catch & go
2+1 @ [percent value=’39’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’45’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’49’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’59’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’69’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 @ [percent value=’73’ of=’snatch’ in=’Kg’] [/percent]rest 1′
2+1 x 3 set @ [percent value=’78’ 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
3 + 3 x 5 set @ [percent value=’78’ of=’snatch’ in=’Kg’] [/percent]rest 2′ b/s
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Squat Snatch
1 x 3 set @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent]rest 30″ b/s
rest 1:30
1 x 3 set @ [percent value=’75’ 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
rest 1:30
1 x 3 set @ [percent value=’80’ of=’snatch’ in=’Kg’] [/percent]rest 30″ b/s
Strength & Strength Endurance (SE)
Deficit Deadlift + Deadlift 5cm from ground
ramping to [percent value=’72’ of=’deadlift’ in=’Kg’] [/percent] then
Reserved for ONAIR
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5 x (1+2) @ 0,4 m/s
rest 2′ b/s
OR
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5 x (1+2) @ [percent value=’83’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s
Work Capacity (WC)
Every 2′ for 16′
[percent value=’35’ of=’ring-muscle-ups-in-2′ in=”]Bar Muscle Ups [/percent]
6 Double Kettlebell Thrusters 2×32/24Kg – scale to 24/16Kg if too heavy
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 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.
Mobility (MO)
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
Activation 1 (AT)
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 Band Face Pull
Activation 2 (AT)
2 Sets – Increasing Weights – of:
8 Double Dumbbell Squat Clean
1′ rest b/s
Double Dumbbell Squat Clean
Yoga Barbell Routine (YB)
Bouncing Clean
– Bouncing hang clean pull;
– Bouncing hang Muscle Clean;
– Bouncing hang Power Clean;
– Bouncing hang squat Clean;
– Cycling Bouncing hang Muscle Clean;
– Cycling Bouncing hang Power Clean;
– Cycling Bouncing hang squat Clean;
Power & Power Endurance (PE)
Tall Clean
3 @ empty Bar
rest 1′
3 @ [percent value=’32’ of=’squatclean’ in=’Kg’] [/percent]rest 1′
3 @ [percent value=’37’ of=’squatclean’ in=’Kg’] [/percent]rest 1′
3 @ [percent value=’42’ of=’squatclean’ in=’Kg’] [/percent]
Squat Clean
(1+1+1) @ [percent value=’52’ of=’squatclean’ in=’Kg’] [/percent]rest 2′
(1+1+1) @ [percent value=’62’ of=’squatclean’ in=’Kg’] [/percent]rest 2′
(1+1+1) @ [percent value=’72’ of=’squatclean’ in=’Kg’] [/percent]rest 2′
(1+1+1) @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent]rest 2′
(1+1) x 2 set @ [percent value=’84’ of=’squatclean’ in=’Kg’] [/percent]rest 2′ b/s
Reserved for ONAIR
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Hang Squat Clean + Front Squat
(3+3) 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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rest 2′ b/s OR
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6 x 4 Reps @ @ [percent value=’50’ of=’bench-press’ in=’Kg’] [/percent]
Functional Strength (FS)
Reserved for ONAIR
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4 Sets “For Quality” of:
Find Max Effort Dynamic Plank Hold
Then
60″ Plank Push ups Rotational Row Alt. – Light Weight
2′ rest b/set
Dynamic Plank Hold
Plank Push ups Rotational Row
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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