Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
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
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 4+4 Bear Crab Roll
- 12 Tall Kneeling Face Pull with Band
- 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
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
Suspension Skips
Alternate Leg Bounding
Yoga Barbell Routine
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Yoga Barbell – Shoulders Stabilization
[/um_show_content]
Power
For Quality
In a 20″ window perform:
1 Power Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1 Power Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] Rest 1′
1 Power Snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] Rest 1′
1 Power Snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] Rest 1′
1 Power Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] Rest 1′
1 Power Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Rest 2′
1 Power Snatch @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]
Rest 2′
1 Power Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Rest 1′
1 Power Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Sport Specific – PN
For Time
15 Cal Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’70’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]
rest 30″
15 Cal Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’85’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]
rest 30″
15 Cal Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]
rest 30″
15 Cal Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’85’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]
rest 30″
15 Cal Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’70’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]
Stretching & Mobility
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
Myofascial Release
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
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Hang Power Clean
10 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 1′
8 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 1′
6 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1′
2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1′
then way back
[/um_show_content]
Gymnastic Endurance
Handstand Push-ups
[percent value=’50’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
rest 1:2 – double work time
[percent value=’40’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
rest 1:2 – double work time
[percent value=’30’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
rest 1:2 – double work time
[percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Strict Chest to Bar
EMOM 5′
[percent value=’30’ of=’maxpull-ups’ in=”]Strict Chest to Bar[/percent]
[/um_show_content]
Strength
Front Squat from Ground
5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 3′
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 3′
Strength Endurance
AMRAP 5′
Front Squat from Ground @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
[/workout_short]
Monostructural Endurance
Bike Erg
Spin for [percent value=’45’ 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=’45’ of=’ex-test-bike-erg’ in=’watt’]
rest 1′ x 3 set
Stretching & Mobility
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
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
Routine
Foot Care Routine
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
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 2
General Warmup
2 Sets for Quality
- 6+6 Table High Rotation
- 15+15 Power Position Band OH External Rotation
- 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Power Position Band OH External Rotation
Bar Hang Rotation with Scapula Activation
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
Bilateral High Knee to Butt Kicks
Single Leg DL Hops
Yoga Barbell Routine
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Back Squat Yoga Barbell Routine
Push/Squat Jerk Yoga Barbell Routine
[/um_show_content]
Sport Specific – LD
For Time – cap 24′
3 Rounds of
[percent value=’10’ of=’c2b-in-2′ in=”] Chest to Bar[/percent] 6 Squat Snatch @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent]
3 Rounds of
[percent value=’12’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 5 Squat Snatch @ [percent value=’45’ of=’snatch’ in=’Kg’][/percent]
3 Rounds of
[percent value=’14’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 4 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent]
3 Rounds of
[percent value=’16’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 3 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’Kg’][/percent]
3 Rounds of
[percent value=’18’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 2 Squat Snatch @ [percent value=’85’ of=’snatch’ in=’Kg’][/percent]
2 Rounds of
[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 1 Squat Snatch @ [percent value=’92’ of=’snatch’ in=’Kg’][/percent]
Functional Strength
Super Slow Training Set
3 sets of:
10 reps @2×12/8kg – Tempo 6.1.6.1
20 reps – No Tempo
2′ rest b/s
Doubles Kettlebell Banded Bent Over Row
Ring Rows Alternate & Lateral Pull
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Split Stance Barbell Good Morning
3 Sets of:
10 + 10 reps @40/25kg – Tempo 3.1.3.1
2′ rest b/s
[/um_show_content]
Stretching & Mobility
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
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Bird-Dog
- 30″ Hollow Rocks
- 30″ Supinated Bar Passive Hang
Bird-Dog
Supinated Bar Passive Hang
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
[/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)
Squat Jerk
Ramping by double up to [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] in 6 set
[/um_show_content]
Power Clean + Jerk – Any Style
1 + 3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 3 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 3 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ x 3 set
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 100 m front crawl only arms rest b/s 45″
rest 2′
2 x 100 m front crawl rest b/s 30″
rest 2′
2 x 100 m front crawl rest b/s 15″
rest 2′
1 x 100 m front crawl all out
8 x 50 m backstroke / breaststroke medium pace rest b/s 20″
Then
4 x 25 m all out front crawl rest b/s 3 x 25 m breaststroke easy pace
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
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
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
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
Squat Routine
Notes. Follow routine step by step.
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
General Warmup
2 Sets for Quality
- 12 Straight Arms Band Pull Down in Hinge Position
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
TK Goblet Band Hip Extension
Goblet Sumo Squat
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
Static Double Foot Impulse
Kneeling Squat Jump
Power
For Quality
In a 20″ window perform every lift
1 Squat Clean @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1 Squat Clean @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] Rest 1’30
1 Squat Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] Rest 1’30
1 Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] Rest 1’30
1 Squat Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Rest 3′
1 Squat Clean @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]
Rest 3′
1 Squat Clean @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Rest 1’30
1 Squat Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Sport Specific – ML
For Time
10+10m Dumbbell Overhead Lunges 22,5/15Kg
10 alt. Dumbbell Box Step Up 60/50cm
[percent value=’60’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent]
10+10m Handstand Walk
rest 1′ x 5 set
Stretching & Mobility
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
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′
Saturday
Myofascial Release
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
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
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
Power
Reserved for ONAIR
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Snatch + Overhead Squat
1 + 6 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 + 6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 + 6 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 + 6 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 + 6 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 + 6 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
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Gymnastic Endurance
Ring Muscle Ups
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
rest 1:2 – double work time
[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
rest 1:2 – double work time
[percent value=’30’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
rest 1:2 – double work time
[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
Reserved for ONAIR
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Step Over Box
EMOM 5′
6 Reps @ 2×30/22,5Kg
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Monostructural Power Output
Assault Bike or Echo Bike
Warmup – Every 2′ for 8′
10″ progressive medium/severe sprint then active easy pace spin
Test: 1′ Assault Bike Max Calories
Update your Bio: [percent value=’100′ of=’cal-ab-in-1′ in=’Cal’][/percent]
Rest 5′ then
In 40″ complete
[percent value=’50’ of=’cal-ab-in-1′ in=’Cal’][/percent] Rest 1’20” x 7 sets
Stretching & Mobility
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
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