Element Vs. Athlete

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Lunedì 7 giugno ore 21:30

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Monday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
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

Aerobic WarmUp

2 Rounds

1′ Bike @ easy pace

1′ Row @ easy pace

1′ Skierg @ easy pace

Increase intensity in the second Rounds

Workout

[workout_short title=’Grettel’ result_type=’time’]

Grettel
10 Rounds For Time:

3 Clean and Jerks

3 Bar Facing Burpees

Male: 135lb barbell

Female: 95lb barbell

Notes. If an athlete fails to finish the entire workout within the 5-minute time cap, the score will be given the CAP designation plus the number of reps not completed.

Score is time:

[/workout_short]

Leaderboard

Flow.
At the call of “3, 2, 1 … Go the athlete will move to the barbell and begin accumulating reps of clean and jerks. When 3 clean and jerks have been accumulated the athlete will begin accumulating reps of bar facing burpees. When 3 bar facing burpees have been accumulated the athlete will begin another round of 3 clean and jerks and 3 bar facing burpees. The athlete will complete 6 total rounds without moving the barbell. After completing the sixth round the athlete will move the bar forward to the designated spot. The athlete will continue this pattern, moving the bar forward after round 7, 8, and 9. The athlete will not be required to move the bar forward after completing round 10. When the athlete has completed 10 rounds they will move to the finish line where time will be called.

Movement Standards:

Clean and Jerk – The Athlete will move the bar from the ground to the shoulder in one smooth motion. The athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.

Bar Facing Burpees – The athlete must be facing the bar with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athlete MUST jump over the bar with a two foot takeoff and landing. The rep is counted when the athlete gets to the floor on the opposite of the bar. If the athlete receives a no rep the athlete must repeat the full movement on the correct side of the bar.

Power

Power Clean & Jerk

1+1+1 [percent value=’50’ of=’cleanjerk’ in=’kg or time’][/percent] rest 2′
1+1+1 [percent value=’57’ of=’cleanjerk’ in=’kg or time’][/percent] rest 2′
1+1+1 [percent value=’65’ of=’cleanjerk’ in=’kg or time’][/percent] rest 2′ then

Every 2′ for 8′

You have 30″ Window to find Daily 3RM Power Clean&Jerk Drop&Go

Engine

30″ ON – 30″ OFF
AMRAP 12′

30 Wall Ball
30 Cal Row
15+15 Single Dumbbell Clean&Jerk @22,5/15Kg
30 Toes to Bar

Notes. Perform it as a 30″ ON, 30″ OFF, focus on your breathing during 30″ rest and push @ severe pace during 30″ ON. Pay attention to transitions.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Push Press

5×5 @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

Jerk from Rack

1 @[percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
1 @[percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
1 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set

Strength

Front Squat

5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Notes. Start from rack, control your eccentric phase until release barbell on safe bar or wooden blocks, then lift it as fast as possible
Pin Front Squat
Video

Workout

AMRAP 4′

12/9 Cal Assault Bike
6+6 Hang Snatch @[percent value=’35’ of=’snatch’ in=’kg’][/percent] 12 Box Jumps Over @60/50cm
6 Bar Muscle Ups or 12 Stiff Legs Kipping Chest to Bar
max Rope Climb
rest 2′ x 3 set

Target. Manage yourself, try to lost less then 2 Rope Climb or 6 total reps between set.

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
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
Coming soon
Comments

Wednesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Engine

Row

2′ w/ damper set to 1 @30 strokes/min
2′ w/ damper set to 5 @30 s/m
2′ damper set to 10 @30 s/m
then rest 1′

[workout_short title=’WED_ROW’ result_type=’reps’]

Row

1′ max Cals
30″ rest
x 4 set
rest 3′ then
30″ max Cals
1′ rest
x 4 set

Notes. Score is total Calories

[/workout_short]

Leaderboard

Power Endurance

5 Rounds For Quality

1 Toes to Ring
1 Ring Pull-up
1 Ring Muscle-up – or Jumping Ring Muscle-up
1 Ring Dip
rest 30″ b/s

5 Rounds for Quality

3 Half Strict HSPU
3 From Ground to Half Strict HSPU
1 Hand Release Strict HSPU
rest 30 b/s

EMOM 12′

1st – 30″ max Ring Muscle Ups – Scale as a 1 Toes pass through the Rings + 1 Kipping Chest to Rings
2nd – 30″ max Strict Handstand Push-ups

Notes. Try to be as efficient as possible. Smooth but solid movements with full core engagement is the key. If you haven’t solid skills, work on it, use these 30″ to work on progressions to improve Rx’d movement.

Finisher

Tabata – 20″ ON – 20″ OFF x 8 set of

Step Over Box 50/40cm w/ Single 22,5/15Kg Dumbbell

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′

Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

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
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 
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Workout

For Time

21 Snatch @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] 8+8m Handstand Walk
15 Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] 16 alt. Pistols Squat w/ 16/12Kg Kettlebell
9 Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 24 GHD Situps

Power

Squat Snatch

1+1+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 2′ for 8′

You have 30″ Window to find Daily 3RM Squat Snatch Drop&Go

Strength

Overhead Squat

4 x 10 Reps @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Snatch Balance

4 x 5 Reps @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
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 Endurance

EMOM 6′

5 Hang Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

EMOM 6′

5 Push Press @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

EMOM 6′

3 Hang Power Clean & Push Press @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Midline

Every 3′ for 9′
2 Rounds of

8 Deadlift @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] 1 Legless Rope Climb or 2 Rope Climb

then without rest

Every 3′ for 9′
2 Rounds of

4 Deadlift @ [percent value=’65’ of=’Deadlift’ in=’kg’][/percent] Accumulate 15″ of Handstand Hold in 1 square meter or 30″ Handstand Hold on Wall

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
Coming soon
Comments

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