Element Vs. Athlete

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Monday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
  4. 6+6 Single Dumbbell Single Leg Contralateral RDL Clean and Press
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March 1″Hold @Top Position
Video
Single Dumbbell Single Leg Contralateral RDL Clean and Press
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=’MON_WC1′ result_type=’time’]

For time:

50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 25 min.

[/workout_short]

Leaderboard

Power

Power Clean + Hang Power Clean + Jerk

1+2+3 [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2+3 [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2+3 [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

12′ to Find

max of Complex (1+2+3)

Engine

30″ ON – 30″ OFF
AMRAP 14′

100 Double Under
20 Box Jump @ 75 / 60 cm
30 Pull Up
40 Burpee to Target @ 15 cm

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
Coming soon
Comments

Tuesday

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

3 Sets for Quality
  1. 10 tall kneeling chest pass (Try to use your hips and arms together while bracing your core)
Tall kneeling chest pass
Video

Power

Double Kettlebell Seated Press

30″ max reps @ 2 x 16/12Kg
rest 1′ b/s x 4 set

Notes. *add Kgs if you feel light the Kettlebells
Push Press + Jerk

2+4 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
2+3 @[percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 2 set
2+2 @[percent value=’65’ 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=’80’ 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 Double Kettlebell Clean&Jerk @ 2×24/16Kg
12 Burpees over Kettlebell
12 Double Kettlebell Squat @ 2×24/16Kg
12 Burpees over Kettlebell
max Cal Row
rest 2′ x 3 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
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Elbow Plank Star
  2. 10+10 FitBall Elbow Plank Rotation
  3. 10 FitBall LCHE
Elbow Plank Star
Video
FitBall Elbow Plank Rotation
Video
FitBall LCHE
Video

Engine

Bike Erg

2′ w/ damper set to 1 @90/78 rpm
2′ w/ damper set to 5 @75/60 rpm
2′ damper set to 10 @60/48 rpm
then rest 1′

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

Bike Erg

1’30” max Cals
45″ rest
x 3 set
rest 3′ then
45″ max Cals
1’30” rest
x 3 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 complex 1 Toes to Ring + 1 Ring Muscle Ups – Scale as a 1 Toes pass through the Rings + 1 Kipping Chest to Rings
2nd – 30″ max complex 1+1 Wall Assisted Shoulder Tap + 1 Strict Handstand Push-ups + 1 Kipping HSPUs

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 ALternated – 20″ ON – 20″ OFF x 12 set of

Odd) Glute Bridge Double Dumbbell Bench Press
Even) Double Dumbbell Renegade Row

Notes. Use the Heaviest Dumbbell that allows you to move for all 20″ with quality and no-cheating movement
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

Aerobic Warmup

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Routine

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

General Warmup

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
  4. 10 Double Kettlebell Rack Clean & Press Alternate
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video
Double Kettlebell Rack Clean & Press Alternate
Video

Workout

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

For Time – CAP 12′

21 Deadlift @ 100 / 70 Kg
21 m Handstand Walk
15 Squat Clean @ 80 / 55 Kg
15 Bar Muscle Up
9 Thrusters @ 60 / 40 Kg
9 Rope Climb

Strategy. Look at the workout and ask yourself which is the weakest movement on this chipper? Focus yourself to approach these elements with a smart approach. For example, if you have bad BMU, try to maintain an easy pace between Squat Clean reps for start BMU with no fatigue.

[/workout_short]

Leaderboard

Power

Power Snatch + Overhead Squat + Hang Squat Snatch

3+2+1 [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
3+2+1 [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
3+2+1 [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′ then

12′ To Find

Max of Complex (3+2+1)

Strength

Overhead Squat

5 x 8 Reps @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Snatch Balance

5 x 4 Reps @ [percent value=’78’ 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. 15 TK Face Pull Band
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
TK Face Pull Band
Video
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Power Endurance

EMOM 6′

7 Hang Power Clean @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

EMOM 6′

7 Push Press @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent]

then rest 1′

EMOM 6′

3 Hang Power Clean & Push Press @ [percent value=’53’ of=’cleanjerk’ in=’kg’][/percent]

Midline

Every 3′ for 9′
2 Rounds of

6 Deadlift @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent] 1 Legless Rope Climb or 2 Rope Climb

then without rest

Every 3′ for 9′
2 Rounds of

3 Deadlift @ [percent value=’70’ of=’Deadlift’ in=’kg’][/percent] Accumulate 20″ of Handstand Hold in 1 square meter or 35″ 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

Comments

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