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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
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

General Warmup

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

Plyometrics

Plyometrics
alt. Unilateral Jumps and reach

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Suspension Skips

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Alternate Leg Bounding

12 step x 3 set
rest 60″ b/s

alt. Unilateral Jumps
Video
Suspension Skips
Video
Alternate Leg Bounding
Video

Yoga Barbell Routine

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Yoga Barbell – Shoulders Stabilization
Video

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Power

Power Snatch
Every 30″ for 3′

3 @ [percent value=’32’ of=’snatch’ in=’kg’][/percent]

rest 1’30

Every 30″ for 3′

2 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]

rest 1’30

Every 30″ for 3′

1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Tall Snatch + Snatch Balance
Every 30″ for 2′

1+2 @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]

Every 30″ for 2′

2+1 @ [percent value=’37’ of=’snatch’ in=’kg’][/percent] rest 2′

Every 30″ for 3′

1+1 @ [percent value=’47’ of=’snatch’ in=’kg’][/percent]

Squat Snatch – tempo 3″ until knees

1 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Squat Snatch

1+1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 40″
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 30″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 30″
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 20″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 10″
1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 3′
1+1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 30″
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 20″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Strength

Back Squat

5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 3′
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 3′

Strength Endurance

[workout_short title=’5MBS75′ result_type=’reps’]

AMRAP 5′

Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]

Notes. Pay Attention to right form. NO BAD reps. Work @ RPE8 every set. Score is total Kg lifted.

[/workout_short]

Leaderboard

Sport Specific – PN

Prior to 1:00 complete:

[percent value=’55’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] 30 Double Unders
Extend time by 1′

Prior to 2:00 complete the 2nd round

Extend time by 1′

Prior to 3:00 complete the 3rd round

Extend time by 1′ and go on until you can’t complete the round into the deadline. Round target: 10 – Max Round (CAP): 16

Notes. Think about strategy. You can push hard during 1st, 2nd and 3rd rounds to accumiulate extra time or you can split the reps from first minute to spend less energy

Stretching & Mobility

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

Myofascial Release

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

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Power

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Power Clean + Below The Knees Hang Power Clean

3+3 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 2′
2+3 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+3 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 2 set

[/um_show_content]

Gymnastic Endurance

Chest to Bar

[percent value=’30’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

rest 15″

[percent value=’30’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

rest 1:1

Notes. From 1st c2b of 1st set to last c2b of 2nd set.

[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

rest 15″

[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

rest 1:1

[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar[/percent]

rest 15″

[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

rest 1:2 – double work time

[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Ring Dips
EMOM 6′

[percent value=’35’ of=’strict-ring-dips’ in=”]Ring Dips[/percent]

[/um_show_content]

Work Capacity

For Time

10+10 Hang Dumbbell Snatch 30/22,5Kg
6 Step Over Box Single Dumbbell 30/22,5Kg
30 GHD Situps
6 Step Over Box Single Dumbbell 30/22,5Kg
10+10 Hang Dumbbell Snatch 30/22,5Kg

rest 1′

For Time

8+8 Hang Dumbbell C&J 30/22,5Kg
6 Step Over Box Single Dumbbell 30/22,5Kg
30 GHD Situps
6 Step Over Box Single Dumbbell 30/22,5Kg
8+8 Hang Dumbbell C&J 30/22,5Kg

rest 1′

For Time

6+6 Single Dumbbell Devil Press 30/22,5Kg
6 Step Over Box Single Dumbbell 30/22,5Kg
30 GHD Situps
6 Step Over Box Single Dumbbell 30/22,5Kg
6+6 Single Dumbbell Devil Press 30/22,5Kg

Monostructural Endurance

Bike Erg

Spin for [percent value=’60’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’90’ of=’ex-test-bike-erg’ in=’watt’]

no rest

Spin for [percent value=’90’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’45’ of=’ex-test-bike-erg’ in=’watt’]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 1′

Spin for [percent value=’50’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’95’ of=’ex-test-bike-erg’ in=’watt’]

no rest

Spin for [percent value=’100′ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watt’]

[/um_show_content]

rest 1′

Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watt’]

no rest

Spin for [percent value=’100′ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watt’]

Stretching & Mobility

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

Myofascial Release

Take your time to release your Lower Body

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

  • Quad
  • Adductor
  • Glutes
  • Tensor fascia lata (lateral part of the leg)

Supernova

  • Glute medius
  • Great glute
  • Hamstring

Supernova and lacrosse

  • Hamstring
Video

Routine

Foot Care Routine
Video

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

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 

General Warmup

2 Sets for Quality
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

Plyometrics

Plyometrics
Unilateral High Knee to Butt Kicks

10+10 reps
30″ rest
8+8 reps
30″ rest
6+6 alt. reps

Bilateral High Knee to Butt Kicks

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Single Leg DL Hops

5+5 step x 3 set
rest 60″ b/s

Unilateral High Knee to Butt Kicks
Video
Bilateral High Knee to Butt Kicks
Video
Single Leg DL Hops
Video

Yoga Barbell Routine

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Back Squat Yoga Barbell Routine
Video
Push/Squat Jerk Yoga Barbell Routine
Video

[/um_show_content]

Power

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Behind the Neck Sots Press

5 Reps @ empty Bar
rest 1′ and add load by feel b/s x 3 set (no 1RM please)

Front Rack Sots Press

5 Reps @ empty Bar
rest 1′ and add load by feel b/s x 3 set (no 1RM please)

[/um_show_content]

Jerk – Any Style

1 + 1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 + 1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 20″
1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 10″
1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 20″
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 20″
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 10″
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

Sport Specific – ML

3 Rounds of

10 Deadlift @ [percent value=’40’ of=’deadlift’ in=’Kg’][/percent] [percent value=’28’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]

then rest 1′

3 Rounds of

5 Deadlift @ [percent value=’55’ of=’deadlift’ in=’Kg’][/percent] 8+8m Handstand Walk

then Rest 1′ x 2 waves

Work Capacity

AMRAP 12′

12 Toes to Bar
15 Cal Ski Erg

[percent value=’20’ of=’strict-handstand-push-ups’ in=”] Paralette HSPU [/percent]

Stretching & Mobility

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

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Bird-Dog
  2. 30″ Hollow Rocks 
Bird-Dog
Video

Primal Movements

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Primal Movements
For Quality
EMOM 5′

2+2 Crab Reach

Crab Reach
Video

[/um_show_content]

Functional Strength

Super Slow Training Set

3 sets of:

10 reps @2×15/12.5kg – Tempo 7.1.7.1

15 reps – No Tempo

2′ rest b/s

Half Kneeling Landmine Press
Video
Inclined Double Kettlebell Bench Press Alternate
Video
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Notes. 10′ Minutes minimum rest then
Double Kettlebell Front Rack Cossack Squat

3 Sets of:

10 + 10 reps @2×12/8kg – Tempo 3.1.3.1

2′ rest b/s

Notes. Respect the tempo, if can manage easily the weight increase it.
Video

[/um_show_content]

Swim Session

Open Water or Swimming Pool
Warm Up

1 Sets of:
1 x 200 m Easy Crawl
2 x 100 m Easy Backstroke
4 x 50 m Breaststroke
2 x 100 m Easy Backstroke

Workout

2 x ( 4 x 50 m ) – front crawl medium pace / breaststroke rest b/s 1’
1 x 200 m backstroke easy pace no legs
4 x 50 m Easy Breaststroke
1 x 200 m front crawl hard pace
2 x ( 4 x 50 m ) – front crawl medium pace / breaststroke rest b/s 1’
4 x 50 m Easy Breaststroke

Then

6 x 25 m breaststroke use pullbuoy rest b/s 10”
6 x 25 m breaststroke use swim board rest b/s 10”
6 x 25 m apnea dolphin kick use fins rest by feel
Then, 2′ Full Recovery
2 x 100 – medium pace, each turn >5m underwater

Cool Down

2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy

Stretching & Mobility

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
[on_comment_numbers]

Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
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

General Warmup

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video

Plyometrics

Plyometrics
Static Single Foot Impulse

10+10 reps
30″ rest
8+8 reps
30″ rest
6+6 alt. reps

Static Double Foot Impulse

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Kneeling Squat Jump

6 x 3 set
rest 60″ b/s

Static Single Foot Impulse
Video
Static Double Foot Impulse
Video
Kneeling Squat Jump
Video

Power

Power Clean
Every 30″ for 3′

3 @ [percent value=’32’ of=’squatclean’ in=’kg’][/percent]

rest 1’30

Every 30″ for 3′

2 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]

rest 1’30

Every 30″ for 3′

1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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Tall Clean + Front Squat
Every 30″ for 2′

1+2 @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent]

Every 30″ for 2′

2+1 @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent] rest 2′

Every 30″ for 3′

1+1 @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]

Squat Clean – tempo 3″ until knees

1 @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]

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Squat Clean

1+1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 40″
1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 30″
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 30″
1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 10″
1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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rest 3′
1+1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 30″
1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]

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Sport Specific – PN

EMOM 10′

[percent value=’40’ of=’thrusters-in-8′ in=”]Thrusters @ 45/30Kg[/percent] [percent value=’40’ of=’bar-facing-burpees-in-8′ in=”]Bar-Facing Burpees[/percent]

Notes. Try to end every round over 50″

Work Capacity

3 Rounds for Quality

400m Run @ [percent value=’75’ of=’ex-test-run’ in=’Km/h’][/percent] [percent value=’55’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]

Notes. How long should you run 400 m? Click here and insert [percent value=’75’ of=’ex-test-run’ in=’Km/h’][/percent] into speed section: Convert your speed.

Stretching & Mobility

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
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′

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Saturday

Myofascial Release

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

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

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

Power

Reserved for ONAIR

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Power Snatch + Hang Power Snatch

1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set

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Gymnastic Endurance

Strict HSPU

[percent value=’80’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 1:2 – double work time

[percent value=’60’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 1:2 – double work time

[percent value=’40’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 1:2 – double work time

[percent value=’20’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Reserved for ONAIR

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Rope Climb
EMOM 5′

2 Reps

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Monostructural Endurance

Row

Spin for [percent value=’60’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’90’ of=’ex-test-rower’ in=’watt’]

no rest

Spin for [percent value=’90’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’45’ of=’ex-test-rower’ in=’watt’]

Reserved for ONAIR

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rest 1′

Spin for [percent value=’50’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’95’ of=’ex-test-rower’ in=’watt’]

no rest

Spin for [percent value=’100′ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’50’ of=’ex-test-rower’ in=’watt’]

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rest 1′

Spin for [percent value=’40’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’100′ of=’ex-test-rower’ in=’watt’]

no rest

Spin for [percent value=’100′ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’50’ of=’ex-test-rower’ in=’watt’]

Stretching & Mobility

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

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
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