Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

Foot Care Routine N.2

Notes. 

Follow Routine step by step.

Frog Hip Mobility Routine

Frog Hip Mobility Routine 

• 5 HK Hip Extension 
• 5 HK External Rotation Hip extension 
• 5 HK Internal Rotation Hip extension 
• Other Side 
• 5 Groin Stretch Orizzontal Foot 
• 5 Groin Stretch Vertical Foot 
• 5 Groin Hip Extension Vertical Foot 
• Other Side 
• Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground 
• Other Side 
• Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation 
• Other side 
• 90/90 5 Hip Extension 5” Eccentric Descent 
• Other Side 

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

2 Sets for Quality

1. 10″+10 Squat Pos.Pallof Press (each side)
2. 6+6 Single Arm Prone Angel
3. 10″+8 Single Leg Straight Bridge (each side)
4. 6+6 Single Arm DB High Pull + Press (light weight, load by feel)

Squat Position Pallof Press

Single Arm Prone Angel

Single Leg Straight Bridge

Single Arm DB High Pull + Press

3 Sets for Quality

1. 10/15m Toes Walk (core and back chain engaged)
2. 10/12 Lateral Hops (Try reach max vertical height)

Toes Walk

Lateral Hops

Snatch Pull

Every 1’30 for 9′

Start from [percent value=’60’ of=’snatch’ in=’kg’][/percent] Build up load by double until reach [percent value=’115′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]

Accumulate 100 reps of Snatch For Time

30″ ON – 30″ 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

For Time

1 Legless Rope Climb
4 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
6 Double Dumbbell Bench Press @ 2×25/17,5Kg

rest 1:1

2 Legless Rope Climb
8 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
12 Double Dumbbell Bench Press @ 2×25/17,5Kg

rest 2:1 (half work time)

3 Legless Rope Climb
12 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
18 Double Dumbbell Bench Press @ 2×25/17,5Kg

Stretching EMOM – Upper Body

Stretching EMOM – Lower Body

Bodyweight Routine

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step 

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

Power Position Band OH External Rotation

Bar Hang Rotation with Scapula Activation

Jerk from Blocks

4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

EMOM 12′

1st – 2+2 (Left + Right) Arm Turkish Get-Ups @24/16Kg

2nd – Ramp Stairs (2×5+2×10+2×15+2×20 and back) + max meters unbroken

3rd – 30″ Max Ring Muscle Ups

4th – 6+6 Single Kettlebell Push-Press @24/16Kg

For Time

50/38 Cal Assault Bike
20m Overhead Walking Lunges @70/40Kg
10 Thrusters @70/45Kg

Or Scale to:

30/24 Cal Assault Bike
20m Overhead Walking Lunges @50/35Kg
10 Thrusters @50/35Kg

[/workout_short]

Leaderboard

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′

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.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 

2 Sets for Quality

1. 12 Straight Arms Band Pull Down in Hinge Position
2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
3. 2+2+2 Halo 3 Position Squat with Band

Straight Arms Band Pull Down in Hinge Position

TK Goblet Band Hip Extension

Halo 3 Position Squat with Band

Tall Clean

Every 1’30 for 9′

Start from [percent value=’25’ of=’squatclean’ in=’kg’][/percent] Build up load by double until reach [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Hang Power Clean

1+2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent]

Accumulate 80 reps of Clean&Jerk For Time

30″ ON – 30″ 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

13′ Running Clock

8 Rounds of

3 Double Dumbbell Hang Clean&Jerk 2×22,5/15Kg
6 Toes to Bar
21 Double Unders

[/workout_short]

Leaderboard

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

then in the remaining time find max complex of:
3 Overhead Squat + 2 Hang Squat Snatch + 1 Squat Snatch

[/workout_short]

Leaderboard

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