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 N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Ankle Mobility – Part 2
General Warmup
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
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
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Yoga Barbell – Shoulders Stabilization
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Power
Squat Snatch
EMOM 3′
3 Squat Snatch @ empty Bar
reset your grip distance than
EMOM 3′
3 Squat Snatch @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
reset your grip distance than
EMOM 3′
3 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
reset your grip distance than
EMOM 3′
3 Squat Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Narrow Grip Tall Snatch
3×3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s
Narrow Grip Split Snatch
3×4 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s
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Power Snatch + Below the Knees Power Snatch
(1+1)+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
(1+1)+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
(1+1)+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
(1+1)+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 2′
(1+1)+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 3 set
Strength
Back Squat
5 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent]
rest 3′
5 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′
2 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′
2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′
2 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 20″ x 3 set
Sport Specific Lactic Endurance
Tabata
[percent value=’56’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 8′ then
Tabata
[percent value=’56’ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent]
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Work Capacity
3 Rounds For Time
30 Wall Ball 9/6Kg
30 Double Unders
then
1000m Row @ [percent value=’85’ of=’ex-test-rower’ in=’Watt’][/percent]
Reserved for ONAIR
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then
3 Rounds For Time
30 Sumo Deadlift High Pull @ 35/25Kg
30 Double Unders
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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’]
Power Clean + Below The Knees Hang Power Clean
1+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 2′ x 3 set
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Gymnastic Strength
Hollow Body Strict Pull-ups
[percent value=’32’ of=’maxpull-ups’ in=”]Strict Pull-ups[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’27’ of=’maxpull-ups’ in=”]Strict Pull-ups[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’22’ of=’maxpull-ups’ in=”]Strict Pull-ups[/percent]
rest 30″ x 4 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Legless Rope Climb
EMOM 5′
[percent value=’25’ of=’legless-rope-climb-in-2′ in=”] Legless Rope Climb[/percent]
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Strict Ring Dips
[percent value=’32’ of=’strict-ring-dips’ in=”]Strict Ring Dips[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’27’ of=’strict-ring-dips’ in=”]Strict Ring Dips[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’22’ of=’strict-ring-dips’ in=”]Strict Ring Dips[/percent]
rest 30″ x 4 set
Monostructural Lactic Endurance
Row
15′ @ [percent value=’50’ of=’ex-test-rower’ in=’watt’] then
5 Set of
2’30” @ [percent value=’95’ of=’ex-test-rower’ in=’watt’] 1’30” @ [percent value=’20’ of=’ex-test-rower’ in=’watt’]
Notes. You can also work with other Ergometers or Run. But don’t mix them.
Bike Erg
2’30” @ [percent value=’95’ of=’ex-test-bike-erg’ in=’watt’] 1’30” @ [percent value=’20’ of=’ex-test-bike-erg’ in=’watt’]
Ski Erg
2’30” @ [percent value=’95’ of=’ex-test-ski-erg’ in=’watt’] 1’30” @ [percent value=’20’ of=’ex-test-ski-erg’ in=’watt’]
Run
2’30” @ [percent value=’95’ of=’ex-test-run’ in=’km/h’] 1’30” @ [percent value=’20’ of=’ex-test-run’ in=’km/h’]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
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Monostructural Aerobic Capacity
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
20′ For Quality
Row @ [percent value=’60’ of=’ex-test-rower’ in=’watt’]
Notes. You can also work with other Ergometers or Run. But don’t mix them.
Bike Erg
20′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’]
Ski Erg
20′ @ [percent value=’60’ of=’ex-test-ski-erg’ in=’watt’]
Run
20′ @ [percent value=’60’ of=’ex-test-run’ in=’km/h’]
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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
General Warmup
2 Sets for Quality
- 10″+8 Half Keeling Pallof Press + Rotation
- 6 Goblet Hip Hinge with MedBall Tempo 2-2-2-2
- 1+30″ Wall Walk to Hand Stand 45
Half Keeling Pallof Press + Rotation
Goblet Hip Hinge with MedBall
Wall Walk to Hand Stand 45
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
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Do you Split Jerk?
Yoga Barbell – Split Jerk
Or do you Push Jerk?
Yoga Barbell – Push Jerk
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Power
Reserved for ONAIR
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Jumping Overhead Squat
8 Reps @ empty Bar
rest 1′ x 3 set
Behind the Neck Sots Press
5 Reps @ empty Bar
rest 1′ x 3 set
Front Rack Sots Press
5 Reps @ empty Bar
rest 1′
5 Reps @ 25/17,5Kg
rest 1′
5 Reps @ 30/20Kg
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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 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′
1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′
1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Push Press
20″ max reps @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’40” x 4 set
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Strength
Reserved for ONAIR
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Floor to Knees Deadlift
1+1+1 @ [percent value=’30’ of=’deadlift’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent]
Pin Pull
1+1+1 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set
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Tempo Deadlift 2.2.2
1 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent]
rest 20″ x 3 set
rest 3′ x 5 waves
Sport Specific Lactic Endurance
Tabata – 8 Rounds of 20″ ON – 10″ OFF
[percent value=’56’ of=’thrusters-in-8′ in=”]Thrusters @ 45/30 Kg[/percent]
Work Capacity
AMRAP 10′
2 Rounds of
15m Handstand Walk
15 Box Jump Over
30 Double Dumbbell Shoulder to Overhead 2×22,5/15Kg
then
2 rounds of
15m Handstand Walk
15 Box Jump Over
[percent value=’25’ of=’c2b-in-2′ in=”] Toes to Bar[/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 5′
EMOM until fail – CAP 10′
1st – 1′ Assault Bike @ [percent value=’115′ of=’ex-test-bike-erg’ in=’watt’][/percent] 2nd – [percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Bar Muscle Ups[/percent]
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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
- 16 Alt. Dead Bug with FitBall
- 6/8 Prone Angel
- 10/12 Inverted Ring Row Scapula Retraction-Protraction
Dead Bug with FitBall
Prone Angel
Inverted Ring Row Scapula Retraction-Protraction
Gymnastic Skill
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Gymnastic Strength
Bar Strength 1
2 Waves
Accumulate 2’ Front Lever
rest 2’ b/w
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Functional Strength
Super Slow Training Set
Split Stance Barbell Good Morning
3 sets of:
8 + 8 reps – @40/20kg – Tempo 5.1.5.1
90″ rest b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Dynamic Load Bench Press
3 Sets of:
8 reps – @40/20kg – Tempo 3.3.3.1
2′ rest b/s
[/um_show_content]
Swim Session
Open Water or Swimming Pool
Warm Up
1 Sets of:
400m Easy Crawl
200m Easy Backstroke
200m Breaststroke
Workout
1 x 800m – 2’20/100m pace
1′ Easy Breaststroke
Then
12 x 50m Crawl – Incremental Pace till 100% – Start at 2’10/100m and speed up by feel
45″ Easy Breaststroke b/s
Then, 3′ Full Recovery
600m – 2’10/100m pace
Cool Down
2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy
2′ Recovery Breaststroke or Just Float Breathing
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
Squat Clean + Front Squat
EMOM 3′
3 + 3 @ empty Bar
EMOM 3′
3 + 3 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]
EMOM 3′
3 + 3 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
EMOM 3′
3 + 3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Tall Clean
3×3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s
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Power Clean – 1″ knees pause
1+1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 2′ b/s x 2 set
1+1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′ b/s x 2 set
Strength
Power Clean + Front Squat
1 + 6 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 3′
1 + 6 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 3′
1 + 6 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 3′ x 2 set
Sport Specific Lactic Endurance
EMOM 3′
[percent value=’50’ of=’snatch-in-8′ in=”]Clean & Jerk @ [percent value=’35’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar[/percent]
rest 3:00 x 3 sets
Work Capacity
For Time
2000m Row @ [percent value=’70’ of=’ex-test-rower’ in=’watt’][/percent] Every 2′ from minute 00:00 complete
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]
Reserved for ONAIR
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rest 1′, reset the timer then
For Time
[percent value=’100′ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]
Every 2′ from 00:00
15/12 Cal Row
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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
- 6+6 Table High Rotation
- 15+15 Power Position Band OH External Rotation
- 6 Half Handstand Push Ups
Table High Rotation
Power Position Band OH External Rotation
Half Handstand Push Ups
Power
Reserved for ONAIR
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Power Snatch + Below The Knees 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′ x 3 set
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Gymnastic Strength
Strict HSPU
[percent value=’32’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’27’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’22’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent]
rest 30″ x 4 set
Reserved for ONAIR
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Strict Box Dips
EMOM 5′
[percent value=’25’ of=’strict-ring-dips’ in=”] Strict Box Dips [/percent]
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Strict Chin-ups
[percent value=’32’ of=’maxpull-ups’ in=”]Strict Chin-ups[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’27’ of=’maxpull-ups’ in=”]Strict Chin-ups[/percent]
rest 30″ x 4 set
rest 3′ then
[percent value=’22’ of=’maxpull-ups’ in=”]Strict Chin-ups[/percent]
rest 30″ x 4 set
Monostructural Lactic Endurace
Bike Erg
10′ @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’] [/percent]
Every 2′, perform 10″ progressive sprint followed by 20″ rest
then
30″ @ [percent value=’117′ of=’ex-test-bike-erg’ in=’watt’] [/percent]
30″ @ [percent value=’25’ of=’ex-test-bike-erg’ in=’watt’] [/percent]
x 8 set
rest 3′ x 2 waves
Reserved for ONAIR
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Monostructural Aerobic Capacity
Reserved for ONAIR
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20′ For Quality
Row @ [percent value=’60’ of=’ex-test-rower’ in=’watt’]
Notes. You can also work with other Ergometers or Run. But don’t mix them.
Bike Erg
20′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’]
Ski Erg
20′ @ [percent value=’60’ of=’ex-test-ski-erg’ in=’watt’]
Run
20′ @ [percent value=’60’ of=’ex-test-run’ in=’km/h’]
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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