I FEEL…

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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
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
  • Shoulders Dislocates with band  10 reps (slowly)
  • Shoulder extension with barbell – 10 Reps

Activation 1 (AT)

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

Activation 2 (AT)

2 Sets “For Quality” of:

5 + 5 Kettlebell Complex: Snatch + Reverse Overhead Lunges – Increase Weight

1′ rest b/s

Kettlebell Complex: Snatch + Reverse Overhead Lunges
Video

Power & Power Endurance (PE)

For Quality
Below the knees Power Snatch

6 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Notes. *use VBT to test reps repeatability. Find out your MVT for BB Cycling.
Below the knees Power Snatch + Snatch Any Style

10 Snatches BTK @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
8 Snatches BTK @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
6 Snatches BTK @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
4 Snatches BTK @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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AMRAP 3′

Kettlebell Snatch @24/16Kg

Notes. Every 30″ change hand.
Target. 10 reps every minute (5+5).

Rest 90″

AMRAP 2′

Kettlebell Snatch @24/16Kg

Notes. Every 30″ change hand.
Target. 12 reps every minute (6+6).

Rest 1′

AMRAP 1′

Kettlebell Snatch @24/16Kg

Notes. At 30″ change hand.
Target. 14 reps every minute (7+7).

Rest 1′

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Back Squat – tempo 5.5.5.5

3 x 3 set @ empty bar

Back Squat

6 x 3 @ between 0,70 m/s – start from @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

OR

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Back Squat

6 x 3 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

10 Rounds For Time

2 Ring Muscle-ups
4 Step Over Box double Dumbbell 2 x 22,5/15Kg
8 Double Dumbbell Thrusters 2 x 22,5/15Kg

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Leaderboard

Functional Strength (FS)

3 Sets “For Quality” of:

12 Dynamic Load Bench Press – Load by feel and keep quality movement

1’30 rest b/s

Dynamic Load Bench Press
Video

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′

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Tuesday

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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.

Activation 1 (AT)

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

Activation 2 (AT)

2 Sets “For Quality” of:

5 + 5 Half Kneeling Kettlebell Bottom Clean + HALO – Increase Weight

1′ rest b/s

Half Kneeling Kettlebell Bottom Clean + HALO
Video

Power & Power Endurance (PE)

For Quality
Below the knees Power Clean

6 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Notes. *use VBT to test reps repeatability. Find out your MVT for BB Cycling.
Below the knees Power Clean + Clean Any Style

10 Clean BTK @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
8 Clean BTK @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
6 Clean BTK @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 Clean BTK @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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AMRAP 3′

Double Kettlebell Clean 2 x 16/12Kg

Target. 10 reps every minute.

rest 90″

AMRAP 2′

Double Kettlebell Clean 2 x 20/16Kg

Target. 10 reps every minute.

rest 1′

AMRAP 1′

Double Kettlebell Clean 2 x 24/16 (or 20)Kg

Target. 10 reps every minute.

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Bench Press – tempo 5.5.5.5

3 x 3 set @ empty bar

Bench Press

6 x 3 @ between 0,65 m/s – start from @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

OR

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Bench Press

6 x 3 @ [percent value=’65’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

Aerobic Capacity (AC)

Reserved for ON AIR

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RUN

10′ @ 70% of your MHR

rest 2′ then

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For Quality
Run – Bike – Row – Ski – or mix it

5′ @ 75% of your MHR
1′ @85% of your MHR
30″ rest x 5 set

Notes. Wear HR sensor band

Functional Strength (FS)

3 Sets “For Quality” of:

10 + 10 Half Kneeling Dynamic Mix Load Press – Load as you feel and keep quality movement

1’30 rest b/s

Half Kneeling Dynamic Mix Load Press
Video

Stretching & Mobility (MS)

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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Swim Session (SW)

Warmup

3 x 50 m backstroke rest b/s 40″
4 x 25 m swim board rest b/s 45″
6 x 50 m front crawl rest b/s/ 30″
2 x 50 m front crawl using swim board rest b/ 45”
4 x 50 m breaststroke rest b/s 30”

Workout

4 x 50 m front crawl push hard rest b/s 1’
active rest 200 m backstroke aerobic pace
4 x 50 m front crawl push hard rest b/s 1’

Deload

400 m backstroke swim board using fins

Reserved for ON AIR

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Advanced
Warmup

8 x 25 m backstroke rest b/s 30″
200 m swim board front crawl/ breaststroke

Workout

4 x 50 m front crawl all-out rest b/s 1’30”
active rest 200 m backstroke aerobic pace
6 x 50 m front crawl all-out rest b/s 1’30”
active rest 200 m backstroke aerobic pace
8 x 25 m front crawl all-out rest b/s 1’

Deload

400 m backstroke using fins

Advanced II
Warmup

4 x 100 m front crawl @2′;
4 x 100 m backstroke/breaststroke @2’/@2’30”
4 x 50 m backstroke double arms;
8 x 50 m front crawl aerobic pace @1’
6 x 100 m breaststroke aerobic pace rest b/s 1’

Workout

4 x 50 m front crawl all-out rest b/s 2′;
4 x 100 m backstroke/breaststroke aerobic pace;
4 x 50 m front crawl all-out rest b/s 2′;
4 x 100 m backstroke/breaststroke aerobic pace;
4 x 50 m front crawl all-out rest b/s 2′;
4 x 100 m backstroke/breaststroke aerobic pace;
8 x 25 m front crawl all-out rest b/s 1’30”

Deload

8 x 25 underwater face up ( use noseclip ) rest as needed

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Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 80′
Zone (@Tips): Z2 (20′) – Z3/Z4 (30′) – Z2 (30′)

Biking:Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Little Struggle Biking;
FC Threshold: 75% / 80%

Functional Strength (FS)

3 Sets “For Quality” of:

12 Dynamic Load Axle Bar Over Head Squat – Load by feel keep quality movement

1’30 rest b/s

Dynamic Load Axle Bar Over Head Squat
Video

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
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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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

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
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Friday

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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 
Ankle Mobility – Part 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
  2. 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
  3. 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Video
Bear Crawl Hip Internal Rotation
Video
Squat Position Pallof Press
Video

Activation 2 (AT)

2 Sets “For Quality” of:

5 + 5 Double Kettlebell Cossack Thruster- Increase Weight

1′ rest b/s

Double Kettlebell Cossack Thruster
Video

Power & Power Endurance (PE)

Thrusters

5 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
5 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

4 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

3 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
1 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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Sumo Deadlift High Pull

5 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
5 @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

4 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

3 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
1 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Front Squat

6 x 3 @ between 0,75 m/s – start from @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s

OR

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Front Squat

6 x 3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

AMRAP 11′

20 Wall Ball
10+10m Overhead Lunges @40/30Kg
5 Strict HSPU

[/workout_short]

Leaderboard

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′

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Saturday

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General Warmup (GW)

Bodyweight Routine
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.

Activation 1 (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

Activation 2 (AT)

2 Sets “For Quality” of:

5 + 5 Kettlebell Burpees Clean & Jerk Step Up – Increase Weight

1′ rest b/s

Kettlebell Burpees Clean & Jerk Step Up
Video

Power & Power Endurance (PE)

Every 4′ for 12′

5 C&J @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 10 Front facing Burpees
5 C&J @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 10 Box Jump
5 C&J @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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rest 4′

Every 4′ for 12′

5 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 10 Front facing Burpees
5 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 10 Box Jump
5 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

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Aerobic Capacity (AC)

Reserved for ON AIR

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RUN

10′ @ 70% of your MHR

rest 2′ then

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For Quality
Run – Bike – Row – Ski – or mix it

5′ @ 75% of your MHR
1′ @85% of your MHR
30″ rest x 5 set

Notes. *wear HR sensor band

Functional Strength (FS)

3 Sets “For Quality” of:

10 Dynamic Load Axle Bar Thruster – Load by feel and keep quality movement

1’30 rest b/s

Dynamic Load Axle Bar Thruster
Video

Stretching & Mobility (MS)

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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