Monday
General Warmup (GW)
15′ EMOM
- 45″ Row
- 6+6 Quadruped Thoracic Spine Rotation with Reach
- 40″ Double KB Plank
- 6+6 Hip Rotation and Extension
- 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Double KB Plank
Hip Rotation and Extension
Single Arm Ring Row Hold
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Activation (AT)
Double Kettlebell Front Rack Tall Kneeling Ste up&down (12/8 kg) – 2 sets x 10 – 1′ rest bet
Barbell Over Head Bulgarian Split Squat – 2 sets x 8 + 8 – 1′ rest bet
Dumbbell Fly to Row (15/12 kg) – 2 sets x 6 – 1′ rest bet
Power & Power Endurance (PE)
EMOM 4′
1+1+1 Muscle Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 12′
For Time Every set
1 Half Legless Rope Climb (more or Less 2,5-3 m target)
1 Power Snatch + 1 Squat Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
* add [percent value=’5′ of=’snatch’ in=’kg’][/percent]
EMOM 4′
1 Legless Rope Climb
1 Squat Snatch @ max effort
Aerobic Power & Lactic Training (AP)
Row – For Time
Sprint 25/18 Cal
active rest 1:5 (5 work time)
Sprint 20/14 Cal
active rest 1:4 (4 work time)
Sprint 15/11 Cal
active rest 1:3 (3 work time)
Sprint 10/6 Cal
Work Capacity (WC)
9-7-5 For Time
Double Dumbell Thrusters 2×22,5/15Kg
Strict Chin-ups
then
12 Dumbbells Facing Burpees
rest 1:1
7-5-3 For Time
Double Dumbell Thrusters 2×30/22,5Kg or Heaviest as possible
Strict Pull-ups
then
12 Dumbbells Facing Burpees
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
Tuesday
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 (AT)
Bulgarian Split Squat Y Band Contralateral – 2 sets x 8 + 8 – 1′ rest bet
Single Dumbbell Single Leg Contralateral RDL Clean and Press (15/12 kg) – 2 sets x 8 + 8 – 1′ rest
Rower Pike Ups – 2 sets x 10 – 1′ rest bet
Power & Power Endurance (PE)
5 Rounds For Quality
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 30/20Kg
rest 1′ x 3 waves
For Time
5m Handstand Walk
5 Bar Muscle ups
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] x 3 set touch&go
rest 2′
For Time
5m Handstand Walk
4 Bar Muscle ups
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] x 3 set touch&go
rest 2′
For Time
5m Handstand Walk
3 Bar Muscle ups
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] x 3 set touch&go
rest 2′
For Time
5m Handstand Walk
2 Bar Muscle ups
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] x 3 set touch&go
Work Capacity (WC)
Every 2′ for 18′
3/2 Ring Muscle Ups
3 Sandbag Clean 70/50Kg
3 Burpees Step Over Box Dumbbells @ 2×30/22,5Kg
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′
Wednesday
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
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Power & Power Endurance (PE)
Power Snatch
Ramping then
Every 2′ for 16′
1 @ [percent value=”70″ of=”snatch” in=”kg”] [/percent]
Aerobic Power & Lactic Training (AP)
5 Rounds of:
200 m Bike Erg or 0,3 Km Assault Bike @ 90% of Max Effort
Active rest 3′
then
2500m Row @ 10000m Row pace
Swim Session (SW)
Swim
30-40 minutes
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′
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
Mobility (MO)
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.
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
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