Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
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
Take some time to spend on your calf and ankle to perform better the Plyo Work!
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 5 Reps each movement TK Single Arm Scapula Band
- 10+10 MiniBand Lateral Walk
- 5+5 Reverse Lunge + Knee lift
TK Single Arm Scapula Band
Miniband Lateral Walk
Reverse Lunge+ Knee Lift
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
1′ rest b/s
Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Power & Power Endurance (PE)
EMOM 6′
5 Pull-ups
1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 5′
4 Chest to Bar
1 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 4′
3 Bar Muscle Ups
1 Power Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 3′
2 Ring Muscle Ups
1 Power Snatch’@ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 2′
1 Legless Rope Climb
1 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 6′
5 Pull-ups
1 Squat Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 5′
4 Chest to Bar
1 Squat Snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 4′
3 Bar Muscle Ups
1 Squat Snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 3′
2 Ring Muscle Ups
1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 2′
1 Legless Rope Climb
1 Squat Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Work Capacity (WC)
3 Rounds For Time
20 Wall Ball
5 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Passive 10 minutes rest
For Time
20 alt. Dumbbell Snatch 30/22,5 Kg
80 Double Unders
15 alt. Dumbbell Snatch 30/22,5 Kg
40 Toes to Bar
10 alt. Dumbbell Snatch 30/22,5 Kg
20 Front Facing Burpees
5 alt. Dumbbell Snatch 30/22,5 Kg
10m Handstand Walk
Stretching & Mobility (MS)
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′
Tuesday
Warmup Accessory (WA)
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Take some time to spend on your calf and ankle to perform better the Plyo Work!
Ankle Mobility – Part 1
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Activation 2 (AT)
2 Sets – Increasing Weights – of:
10 + 10 Double Dumbbell Front Rack Cossack Squat
1′ rest b/s
Double Dumbbell Front Rack Cossack Squat
Power & Power Endurance (PE)
EMOM 6′
5 HSPU
1 Power Clean & Push Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 5′
4 Strict HSPU
1 Power Clean & Push Jerk @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 4′
3 Deficit HSPU
1 Power Clean & Push Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 3′
2 Strict Deficit HSPU
1 Power Clean & Push Jerk @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 2′
1 Paralette HSPU
1 Power Clean & Push Jerk @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 6′
5 HSPU
1 Squat Clean & Jerk – no catch & go @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 5′
4 Strict HSPU
1 Squat Clean & Jerk – no catch & go @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 4′
3 Deficit HSPU
1 Squat Clean & Jerk – no catch & go @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 3′
2 Strict Deficit HSPU
1 Squat Clean & Jerk – no catch & go @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 2′
1 Paralette HSPU
1 Squat Clean & Jerk – no catch & go @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
Work Capacity (WC)
For Time
30 Deadlift 100/65 Kg
5 Rope Climb
1000 m Bike Erg
Passive 5 minutes rest
5 Rounds For Time
6 Deadlift 100/65 Kg
1 Rope Climb
200 m Bike Erg
Passive 10 minutes rest
AMRAP 3′
5 Shouldering 70/55 Kg
150 m Row
Stretching & Mobility (MS)
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
Warmup Accessory (WA)
Take your time to release your Lower Body
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
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Work Capacity (WC)
For Time
21 – 15 – 9
Thruster
Pull Up
[/workout_short]
[workout_short title=’FS_W2B’ result_type=’time’]
Immediately followed by
33 bar facing burpee[/workout_short]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Thursday
Stretching & Mobility (MS)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
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
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.
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
Swim Session (AC)
For Quality
easy 40′ of estensive swim session
Friday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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
Activation 1 (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Double Kettlebell Front Rack Tall Kneeling Ste up&down
1′ rest b/s
Double Kettlebell Front Rack Tall Kneeling Ste up&down
Power & Power Endurance (PE)
8′ on Assault Bike
4′ @ easy pace – Aerobic Zone 1
3′ @ moderate pace – Aerobic Zone 2
1′ @ moderate/high intensity pace – Anaerobic Threshold Zone
Rest 1′
Every 3′ for 21′
15 Thrusters @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] Max Cal on Assault bike until 2:15
Work Capacity (WC)
For Time
3 ROUND OF COMPLEX (POWER CLEAN ; HANG SQUAT CLEAN ; JERK)
9 M. HANDSTAND WALK
12 BAR MUSCLE UP
rest 1:1
For Time
3 ROUND OF COMPLEX (POWER CLEAN ; HANG SQUAT CLEAN ; JERK)
9 M. HANDSTAND WALK
9 BAR MUSCLE UP
rest 1:1
For Time
3 ROUND OF COMPLEX (POWER CLEAN ; HANG SQUAT CLEAN ; JERK)
9 M. HANDSTAND WALK
6 BAR MUSCLE UP
rest 1:1
For Time
3 ROUND OF COMPLEX (POWER CLEAN ; HANG SQUAT CLEAN ; JERK)
9 M. HANDSTAND WALK
3 BAR MUSCLE UP
Stretching & Mobility (MS)
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
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
Saturday
Warmup Accessory (WA)
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
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
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Barbell Over Head Bulgarian Split Squat
1′ rest b/s
Barbell Over Head Bulgarian Split Squat
Power & Power Endurance (PE)
Jerk – Any Style
(1+1+1) @ [percent value=”42″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1+1) @ [percent value=”47″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1+1) @ [percent value=”52″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1+1) @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1) @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
(1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
(1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
(1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
Strength & Strength Endurance (SE)
Front Squat
8 x 1 @ [percent value=’95’ of=’squatclean’ in=’Kg’] [/percent] rest 2′ b/s
Work Capacity (WC)
AMRAP 12′
2 RING MUSCLE UP – 2 STONE GROUND TO SHOULDER – 6 BURPEE STEP OVER
rest 10″
3 RING MUSCLE UP – 3 STONE GROUND TO SHOULDER – 6 BURPEE STEP OVER
rest 20″
4 RING MUSCLE UP – 4 STONE GROUND TO SHOULDER – 6 BURPEE STEP OVER
rest 30″
5 RING MUSCLE UP – 5 STONE GROUND TO SHOULDER – 6 BURPEE STEP OVER
rest 40″
6 RING MUSCLE UP – 6 STONE GROUND TO SHOULDER – 6 BURPEE STEP OVER
…AND SO ON
Stretching & Mobility (MS)
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
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′