Building Strength

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How it works?

Monday

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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)

2 min Bike @ easy pace
2 min Row @ easy pace
2 min Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2

Video

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

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

8+8+8 Tall Kneeling Scapula Band
6 Half Strict TTB Tempo 2-2-2-2
10 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

Video

Yoga Barbell Routine (AT)

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;

Video

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;

Video

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Power & Power Endurance (PE)

Reserved for ONAIR

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Power Snatch

1 @ [percent value=’30’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’40’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’40’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’50’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’50’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’60’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’60’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’75’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’75’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’80’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’80’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’83’ of=’Snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’83’ of=’Snatch’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’86’ of=’Snatch’ in=’Kg’] [/percent]

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Squat Snatch

Reserved for ONAIR

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Snatch Pull

Every 2′ for 8′

1+1 @ [percent value=’110′ of=’Snatch’ in=’Kg’] [/percent]

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

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Snatch Pull + Shrugs – stop 3″ @1cm From Ground + 3″ lift off + 6″ tempo eccentric from knees to ground after shrug

Every 2′ for 8′

2+3 @ [percent value=’100′ of=’Snatch’ in=’Kg’] [/percent]

Notes. Use straps and pull fast during hip extension

Strength & Strength Endurance (SE)

Back Squat – tempo 5.5.5.1

3 x 2 Reps @ [percent value=’45’ of=’BackSquat’ in=’Kg’] [/percent] rest 1′ b/s

Back Squat

8 @ [percent value=’50’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
6 @ [percent value=’60’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
4 @ [percent value=’70’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
2 @ [percent value=’80’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
1 @ [percent value=’85’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
1 @ [percent value=’90’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
1 @ [percent value=’95’ of=’BackSquat’ in=’Kg’] [/percent]

Notes. If you’re using Beast Sensor, remember your velocity – Try to lift over 0,3 m/s. Add load and continue until 0,3 m/s

Back Squat – 1st tempo 3.3.X.3 – 2nd no tempo

Reserved for ONAIR

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5 x 2 reps over 0,35m/s
OR

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5 x 2 reps @ [percent value=’80’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30 b/s

Reserved for ONAIR

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Inclined Dumbbell Bench Press

3 x 12 Reps @ 2 x 25/17,5Kg

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Bench Press – only 1st rep tempo 1.5.X.1

3 @ [percent value=’52’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
3 @ [percent value=’62’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
3 @ [percent value=’75’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
4 x 3 Reps @ [percent value=’85’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30 b/s

Notes. If you’re using Beast Sensor, try to maintain velocity near 0,34 m/s during set of 3 reps.

Work Capacity (WC)

For time

30 Toes to Bar
30 Cal Row
30 Double Dumbbell Deadlift 2×22,5/15Kg both face touch
20 Toes to Bar
20 Cal Row
20 Double Dumbbell Deadlift 2×22,5/15Kg both face touch
10 Toes to Bar
10 Cal Row
10 Double Dumbbell Deadlift 2×22,5/15Kg both face touch

Reserved for ONAIR

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Rest 2:1 (Half time Work) then

For Time

30/20 Cal Assault Bike
50m Handstand Walk

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Video

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

Video

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Tuesday

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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)

Squat Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2 (Class)

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
Prone Shoulder Angel – 10 reps (slowly)
Wall Sit With Reach – 10 reps (push the wall with the forearm)

Ankle Mobility – Part 2

Video

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

Video

Cossack to Cossack

Video

3 Position Squat Band Face Pull

Video

Activation 2 (AT)

2 Sets – Light Weight – of:

30″ + 30″ Split Stance Barbell Shoulder Press

1′ rest b/s

Split Stance Barbell Shoulder Press

Video

Yoga Barbell Routine (AT)

Overhead Lunges

– Overhead Tilts;
– Overhead Step front&back Lunges;
– Overhead lateral lunges;
– Overhead lateral lunges + toes up;
– Overhead Cossack Squat;

Video

Reserved for ONAIR

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Overhead Squat

Video

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Power & Power Endurance (PE)

Reserved for ONAIR

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Push Press from Rack

1 x 6 set @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′ b/s

Push Jerk + Overhead Squat

3 x 2 set @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s

Squat Jerk

3 x 2 set @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s

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Jerk from Block

1 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’83’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’83’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’86’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’86’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’90’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’90’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’93’ of=’cleanjerk’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

For Quality

3 Overhead Squat from ground @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] [percent value=’40’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb [/percent] 2 Overhead Squat from ground @ [percent value=’80’ of=’Snatch’ in=’Kg’] [/percent] [percent value=’40’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb [/percent] 1 Overhead Squat from ground @ [percent value=’90’ of=’Snatch’ in=’Kg’] [/percent]

rest 3′

3 Overhead Squat from ground @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] [percent value=’60’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 2 Overhead Squat from ground @ [percent value=’80’ of=’Snatch’ in=’Kg’] [/percent] [percent value=’60’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 1 Overhead Squat from ground @ [percent value=’90’ of=’Snatch’ in=’Kg’] [/percent]

rest 3′

2 Overhead Squat from ground @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] [percent value=’80’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent] 2 Overhead Squat from ground @ [percent value=’80’ of=’Snatch’ in=’Kg’] [/percent] [percent value=’80’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent] 2 Overhead Squat from ground @ [percent value=’90’ of=’Snatch’ in=’Kg’] [/percent]

Functional Strength (FS)

Reserved for ONAIR

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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

Video

Half Seated Dumbbell Triceps Curl

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

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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

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

Video

Straight Arms Band Pull Down in Hinge Position

Video

Single Leg SLDL with PVC

Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

30″ Barbell Back Rack Cossack Squat

1′ rest b/s

Barbell Back Rack Cossack Squat

Video

Yoga Barbell Routine (YB)

Power Clean

– high pull & muscle clean;
– Muscle clean;
– High Pull & Power Clean;
– Power Clean;

Video

Reserved for ONAIR

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General Midline Routine

Video

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Power & Power Endurance (PE)

Reserved for ONAIR

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Power Clean

1 @ [percent value=’30’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’40’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’40’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’50’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’50’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’83’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’83’ of=’squatclean’ in=’Kg’] [/percent] rest 20″
1 @ [percent value=’86’ of=’squatclean’ in=’Kg’] [/percent]

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Squat Clean

Strength & Strength Endurance (SE)

Front Squat

Reserved for ONAIR

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3 x 3 reps @ 0,40m/s
OR

[/um_show_content] 3 reps @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
3 reps @ [percent value=’85’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
2 reps @ [percent value=’90’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
2 reps @ [percent value=’95’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
1 reps @ [percent value=’100′ of=’squatclean’ in=’Kg’] [/percent]

Front Squat – tempo 1.5.X.5

Reserved for ONAIR

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3 x 5 reps @ 0,65m/s
OR

[/um_show_content] 3 x 5 reps @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent]

Work Capacity (WC)

AMRAP 12′

2000m Bike Erg
30 Double Dumbbells Power Clean 22,5/15Kg

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

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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

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

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

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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

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Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 30′
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%

Functional Strength (FS)

Reserved for ONAIR

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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

Video

Doubles Kettlebell Banded Bent Over Row

Video

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Friday

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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

12 Banded Press FTN/BTN
8+8 HK Rotation Band
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 start with light Kettlebell – of:

30″ Z Press Bottom up

1′ rest b/s

Z Press Bottom up

Video

Yoga Barbell Routine (YB)

Reserved for ONAIR

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Back Chain

– Jefferson curls;
– RDL;
– split Jefferson curls;
– split RDL;

Video

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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;

Video

Power & Power Endurance (PE)

Reserved for ONAIR

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Muscle Snatch

1+1+1+1 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent] rest 1:30 x 5 set

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Snatch – any style

Every 30″ until consecutively fail twice

1 rep – start from empty bar and add 2,5Kg every 30″ (1,25Kg x 2 every lift)

Strength & Strength Endurance (SE)

Deadlift

ramping to [percent value=’78’ of=’deadlift’ in=’Kg’] [/percent] then

Reserved for ONAIR

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5 x 1 reps @ 0,2 m/s
rest 2′ b/s

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5 x 1 @ [percent value=’92’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s

Work Capacity (WC)

Every 4′ for 20′

[percent value=’50’ of=’maxpull-ups’ in=”]Strict Pull-ups[/percent]

20 GHD Situps

[percent value=’50’ of=’strict-ring-dips’ in=”]Strict Ring Dips[/percent]

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

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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

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

Video

Cossack to Cossack

Video

3 Position Squat Band Face Pull

Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

30″ + 30″ Goblet Front Walk theraband

1′ rest b/s

Goblet Front Walk theraband

Video

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;

Video

Power & Power Endurance (PE)

Tall Clean

3 @ empty Bar
rest 1′
3 @ [percent value=’35’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
3 @ [percent value=’40’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
3 @ [percent value=’45’ of=’squatclean’ in=’Kg’] [/percent]

Clean&Jerk – any style

Every 30″ until consecutively fail twice

1 rep
Start from empty bar and add 2,5Kg every 30″ (1,25Kg x 2 every lift)

Strength & Strength Endurance (SE)

Shoulder Press – catch & go

Reserved for ONAIR

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6 x 2 Reps @ 0,4 m/s
rest 2′ b/s OR

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6 x 2 Reps @ [percent value=’52’ of=’bench-press’ in=’Kg’] [/percent]

Functional Strength (FS)

Reserved for ONAIR

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4 Sets “For Quality” of:

90″ Double Dumbbell Fly Pull 90 Degrees
Then
30″ + 30″ Band Assisted Single Arm Strict Pull Ups

2′ rest b/set

Double Dumbbell Fly Pull 90 Degrees

Video

Band Assisted Single Arm Strict Pull Ups

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:

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

Video

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Building Strength – Week 5 (last)

Building Capacity

Monday

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

General Warmup (GW)

Mobility (MO)

Lower Body Mobility Routine N.2

Upper Body Mobility Routine N.3

Ankle Mobility – Part 3

Activation 1 (AT)

2 Sets for Quality

Tall Kneeling Scapula Band

Half Strict TTB

FitBall Hip Extension

Activation 2 (AT)

2 Sets of:

Barbell Back Rack Wide Stance Good Morning

Yoga Barbell Routine (AT)

Reserved for ONAIR

Power & Power Endurance (PE)

Reserved for ONAIR

Power Snatch

Squat Snatch

Reserved for ONAIR

Snatch Pull

Every 2′ for 8′

Snatch Pull + Shrugs – stop 3″ @1cm From Ground + 3″ lift off + 6″ tempo eccentric from knees to ground after shrug

Every 2′ for 8′

Strength & Strength Endurance (SE)

Back Squat – tempo 5.5.5.1

Back Squat

Back Squat – 1st tempo 3.3.X.3 – 2nd no tempo

Reserved for ONAIR

Reserved for ONAIR

Inclined Dumbbell Bench Press

Bench Press – only 1st rep tempo 1.5.X.1

Work Capacity (WC)

For time

Reserved for ONAIR

For Time

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Upper Body Stretching and Deload

Tuesday

Warmup Accessory (WA)

Take your time to release your Upper Body

General Warmup (GW)

Squat Routine

Mobility (MO)

Upper Body Mobility Routine N.2 (Class)

Ankle Mobility – Part 2

Activation 1 (AT)

2 Sets for Quality

Plank with Trunk Rotation

Cossack to Cossack

3 Position Squat Band Face Pull

Activation 2 (AT)

2 Sets – Light Weight – of:

Split Stance Barbell Shoulder Press

Yoga Barbell Routine (AT)

Overhead Lunges

Reserved for ONAIR

Overhead Squat

Power & Power Endurance (PE)

Reserved for ONAIR

Push Press from Rack

Push Jerk + Overhead Squat

Squat Jerk

Jerk from Block

Strength & Strength Endurance (SE)