Element &#8211; Concurrent Block 3 &#8211; Strength Endurance &#8211; Week 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

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

General Warmup

2 Sets for Quality

10m Heel to Toes Walk
20″+20″ Single Arm Ring Row Hold
10 Close Stance BB Good Morning (light weight)

Power

Snatch Pull

Every 1’30 for 9′

Start from [percent value=’50’ of=’snatch’ in=’kg’][/percent] Build up load by triple until reach [percent value=’100′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Power Endurance

Accumulate 100 reps of Snatch For Time

20″ ON – 40″ OFF

max @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’snatch’ in=’kg’][/percent]. Every set should be performed Touch&go.

Strength Endurance

4 Rounds For Time

5 Double Dumbbell Step Over Box @ 2×22,5/15Kg @60/50cm
3 Double Dumbbell Bench Press @ 2×22,5/15Kg
1 Legless Rope Climb
1 Rope Climb
3 Double Dumbbell Shoulder Press @ 2×22,5/15Kg
5 (each side) Double Dumbbell alt. Lunges @ 2×22,5/15Kg
rest 30″

Stretching & Mobility

Stretching EMOM – Upper Body

Tuesday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

Routine

Squat Routine

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

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

Single Leg Glute Bridge Pallof Press

Bear Crawl Hip Internal Rotation

Squat Position Pallof Press

Strength

Back Squat

7 @ [percent value=’42’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’52’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’67’ of=’backsquat’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent]

Strength Endurance

For Time

6 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 45″
12 Back Squat @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 45″
18 Back Squat @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 45″
24 Back Squat @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.

Shoulder Press

EMOM 5′

4 @ rpe 7

Mixed Modality

8 Rounds For Time

250m Row
8 Handstand Push-ups
8 Thrusters @45/30Kg

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

Wednesday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

Routine

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 Alt. HALO power position (Building sets)
6/8 Power Position Band Scapula Rotation + Extension
12 Alt. Side KickThrough

HALO power position

Power Position Band Scapula Rotation + Extension

Side KickThrough

Power

Jerk from Rack

4 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Midline

Every 2′ for 10′

1′ Hold Dumbbell 2×30/22,5Kg
max meters Handstand Walk in 3 unbroken attempt

Notes. The target of this midline protocol is to test you skills under fatigue. if you can go unbroken in STOH and Lunges and manage the second section based on your fatigue.

Mixed Modality

[workout_short title=’WED_WC1′ result_type=’reps’]

AMRAP 7′

Buy In: 24/20 Calories Assault Bike
then
90 Wall Ball @9/6Kg
45 Chest to Bar
max Cal Assault Bike

Notes. Score is total reps. Include even calories.

[/workout_short]

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′

Thursday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

Routine

Bodyweight Routine

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step

Ankle Mobility – Part 2

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

Team Workout

[workout_short title=’THU_MM1′ result_type=’time’]

AMRAP 15′

12 Synchro Box Jump @60/50cm
then Every Round I go you go
10 Russian Swing
8 Toes to Bar
6 Cal Bike Erg

Notes. Start every new round with 12 Synchro Box Jump then perform the 10-8-6, go again to 12 Synchro and rest until partner ends his part 10-8-6

[/workout_short]

Stretching & Mobility

Stretching EMOM – Upper Body

Stretching EMOM – Lower Body

Friday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

Routine

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

General Warmup

2 Sets for Quality

6+6 Half Kneeling KB Bottom Clean + Halo
8+8 Single Leg Hip Thrust 1″ Hold each rep
4 Goblet Sumo Squat Tempo 3-5-1-1

Half Kneeling KB Bottom Clean + Halo

Single Leg Hip Thrust

Goblet Sumo Squat

Power

Tall Clean

Every 1’30 for 9′

Start from [percent value=’20’ of=’squatclean’ in=’kg’][/percent] Build up load by triple until reach [percent value=’42’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Hang Power Clean

1+2 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Power Endurance

Accumulate 80 reps of Clean&Jerk For Time

20″ ON – 40″ OFF

max @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Every set should be performed Touch&go.

Mixed Modality

[workout_short title=’FRI_MM1′ result_type=’time’]

9′ Running Clock

For Time

100 Double Unders
50 GHD Situps
25 Overhead Squat @50/35Kg

[/workout_short]

[workout_short title=’FRI_1RM’ result_type=’reps’]

then Find 1RM Clean&Jerk

[/workout_short]

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

Saturday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

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

Bodyweight Routine N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)

DeadBug with FitBall

Straight Arms Band Pull Down in Hinge Position

Single Leg SLDL with PVC

Strength

Deadlift

7 @ [percent value=’42’ of=’deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’52’ of=’deadlift’ in=’kg’][/percent] rest 2′
3 @ [percent value=’67’ of=’deadlift’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’deadlift’ in=’kg’][/percent]

Strength Endurance

For Time

6 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 45″
12 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 45″
18 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 45″
24 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.

Engine

For Time

1 Mile Run
100 alt. Dumbbell Snatch @22,5/15Kg
2000m Row

Scaling Option. Aerobic Workout. Sustainable pace until the end.

Stretching & Mobility

Stretching EMOM – Upper Body

Stretching EMOM – Lower Body