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Monday

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

Foot Care Routine
Video

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

Squat Routine
Video

Notes. Follow routine step by step.

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. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Power Clean

5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s x 5 set

Every 2′ for 16′

1+1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]

Jerk from Blocks

3 @ [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′
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Strength

Back Squat

3 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]

Hip Thrust

12-16 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 4 set

Bench Press

3 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

Split Session

Recommended for Double Session Athlete

Engine

Row

45′ @ [percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent]

Firstbeat Option. Go until hit over 3.0 of Aerobic Training Effect. Try to work in Zone 2/3

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

Tuesday

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
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 10″+10 Squat position Pallof Press (each side)
  4. 8+8 Single Kettlebell GHD Rows
Single Arm Prone Angel
Video
Half Strict Pull Ups
Video
Squat position Pallof Press
Video
Single Kettlebell GHD Rows
Video

Power Endurance – Mixed Modality

Strict Chest to Bar

In 3 sets distribute:

[percent value=’120′ of=’maxpull-ups’ in=”]C2B[/percent]

Power Snatch

6 @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent] rest 1′
6 @ [percent value=’40’ of=’snatch’ in=’Kg’][/percent] rest 1′
6 @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]

Mixed Modality – Roundtrip 1.1

In unbroken set perform:[percent value=’30’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] immediately followed by
max Power Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then

Go until complete 20 total Snatch

[percent value=’10’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 3-5 Power Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] rest 6 breath b/s – no rest b/ C2B and Snatch
Setup Timer: Stopwatch
Equipment: Barbell really close to the Pull Up Bar.
Flow: Perform first two big set of C2B and Snatch without pause, then after controlled rest perform the mini set unitl accumulated required number of Snatch.
Strategy This workout mixed the past week work with the controlled breathing rest, so the basic rule are the same.
-be more efficient as possible in both movement to save energy;
-find the best way to save grip in high volume couplet bar – barbell;
-working well with RPE scale, don’t go over the RPE to be able to end all the workout with required rest.
Achievement: Improve your capacity to manage high volume of gymnastic + barbell cycling with long and short set.
Improve grip endurance.
Working on barbell cycling with muscular fatigue – improve efficiency and correct movement pattern.

rest 5′ then perform

Mixed Modality – Roundtrip 1.2

In unbroken set perform:
max Power Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] @ rpe 8
immediately followed by[percent value=’24’ of=’c2b-in-2′ in=”]Chest to Bar[/percent]

6 breath of rest then

Go until complete [percent value=’80’ of=’c2b-in-2′ in=”]Chest to Bar[/percent]

4 Power Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] max Chest to Bar @rpe 7
rest 6 breath b/s – no rest b/ Snatch and C2B
Setup Timer: Stopwatch
Equipment: Barbell really close to the Pull Up Bar.
Flow: After 5′ rest start this second part of workout. Perform first two big set of Power Snatch and C2B without pause, then after controlled rest perform the mini set unitl accumulated required number of C2B Pull Up.
Strategy Same movement, inverted order, pay attention to the correct feeling of RPE in the gymnastic set that isn’t so simple, let the grip help you to understand when break the set.
Remember that 5 medium set of 8 rep is better than one big set of 15 followed by 4×6 for example.
Achievement: Improve your capacity to manage high volume of gymnastic + barbell cycling with long and short set.
Improve grip endurance.
Working on gymnastic with cardiovascular fatigue – improve efficiency and correct movement pattern.

HIIT

AMRAP 1′

4 Burpees Box Jump Over
8 alt. Dumbbell Snatch @15/10Kg

rest 1′

AMRAP 1′

5 Burpees Box Jump Over
10 alt. Dumbbell Snatch @22,5/15Kg

rest 1’30

Strategy: Increase pace every Amrap, use previous one to prepare movement and load of following, try to recover well in the rest time to be able to push hard on last and hardest intervals.
AMRAP 1′

6 Burpees Box Jump Over
12 alt. Dumbbell Snatch @ 22,5/15 Kg
rest 2′ x 7-8 set

STOP when you lost effort by 10%. . Example. If you do 40 total reps (not only calories), 10% is 4 reps, so if you do less than 36 reps in second round stop yourself before the 8th round.

Firstbeat Guided Option. Continue until Aerobic TE is over 3.2 and Anaerobic Training Effect hit over 2.4
Setup Timer: Interval 1′ ON – 2′ OFF
Equipment: Plyo Box and Dumbbell @ 22,5/15 Kg
Flow: Perform 1′ Amrap of Burpee Box Jump Over and Dumbbell Snatch then 2′ rest and repeat for 8 total set.
Strategy: Perform every round at max effort, if you work correctly the score must be decreased after the second or third round.
Time is short, skill is simple and weight is light so push hard and try to work on details like performs burpee in a plyometric way and speed up the DB arm change.
Strategy: Push really hard for many intervals with a double work-rest time means to improve the ability to restore quickly energy after a high effort and be ready to push hard for another one.

Split Session

Recommended for Double Session Athlete

Workout

5 Rounds For Time – 30″ ON – 30″ OFF

8 Bar Muscle-Ups
4+4m Handstand Walk
8 Step Over Box 2×22,5/15Kg @50cm

Setup Timer: Interval 30″ ON – 30″ OFF.
Equipment: Pull Up Bar, floor marks for HSWalk and Double DB and Plyo Box.
Flow: Perform the 5 round in 30-30 modality, score is total time (work + rest).
Strategy: Gymnastic high-level skill and double DB movement, interval modality as usual means push harder than your normal rhythm in working interval and recovery in the recovery time.
Learn to use all the available time and don’t waste repetition, use the resting time and try to push on your weakest movement.
Achievement: Accumulate some volume of gymnastic advanced skill and double Dumbbell movement with medium intensity and controlled pace, work-rest ratio 1:1 allows you to workout always with controlled heart rate and consequently with high quality movement.

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

Wednesday

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

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

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. 8 Close Stance Good Morning (First 3 Reps Tempo 3-3-3-0, Light Weight)
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video
Close Stance Good Morning
Video

Strength

Deadlift

3 @ [percent value=’30’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
3 @ [percent value=’40’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
3 @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
3 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
4 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
5 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
6 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
5 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
4 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]rest 1’30
3 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]

 

Shoulder Press

 

12-16 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent]rest 1’30 b/s x 4 set

Midline Work

EMOM 6′

1st min) [percent value=’25’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]2nd min) [percent value=’25’ of=’hsw-in-2′ in=’m’] Handstand Walk [/percent]

rest 3′

Every 2′ for 6′

[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent][percent value=’50’ of=’hsw-in-2′ in=’m’] Handstand Walk [/percent]

Sport Specific – PN

EMOM 4′

[percent value=’110′ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent]

rest 2′

EMOM 4′

[percent value=’110′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 2′

EMOM 4′

[percent value=’110′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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′

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 30″ Plank Ring Hold
  2. 10 TK Straight Arms Band Pull Down
  3. 10m Bear Crawl
  4. 8 Rower Pike Ups
Plank Ring Hold
Video
TK Straight Arms Band Pull Down
Video
Bear Crawl
Video
Rower Pike Ups
Video

Gymnastic Skill Development

Parallette Swing

4 x 10 Reps

Notes. Control the movement with Body Tension and straight Arm and Legs.
Parallettes Swing
Video
BAR
L to Hollow Swing

Every 30” x 3’
3 Reps

L to Hollow

Video
Rest 2’ then

Bat Swing

Every 30” x 3’
3 Reps

Bat Swing

Video
Rest 2’ then

Accumulate 5 Glide Kip Muscle Up
Notes. Start from a Plyo Box;
Feet can overcome the bar line;
try to maintain straight legs and arms.

Stiff Arms and Legs -> Good Control
Flex Arms and Legs -> Bad Control, so pay attention to the Hang Position: go fast on bar with you feet and slide the bar on the legs from ankle to hip.

Glide Kip
Video
HANDSTAND

Accumulate 60” of

Freestanding on Parallettes

Rest 3’

Accumulate 60” of Freestanding on Ground

Notes. Don’t move your hands

Engine

Row

45′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’][/percent]

Firstbeat Option. Go until hit over 3.0 of Aerobic Training Effect. Try to work in Zone 2/3

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

Routine

Foot Care Routine
Video

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

Upper Body Mobility Routine N.2
Video

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
Video

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 
Ankle Mobility – Part 2
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

  • Perception of the foot on the ground
  • Quality movement mechanics
  • Impact time which must be as short as possible
3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Power Snatch

5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s x 5 set

Every 2′ for 16′

1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Jerk from Blocks

3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 3 set

Strength

Front Squat

3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Strict High Pull

12-16 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 set

Push Press

3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

Split Session

Recommended for Double Session Athlete

SIT – RDT

10′ Run

Run easily in Heart Rate Zone 3.

Firstbeat Option. Run easily until you reach 2.0 of Aerobic Training Effect
35′ Running Clock:

8″ Sprint @ 95% max effort
1′ rest b/ bouts

Firstbeat Option. Go until Anaerobic Training Effect reach 3.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round.
NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Setup: Set the timer like a stopwatch.

Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk loss in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Firstbeat Option & NIRS Guided. : Restart the round when HR drops back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 3.0 AnTe.

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
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

Coming soon
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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

Squat Routine
Video

Notes. Follow routine step by step.

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. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Single Arm Prone Angel
Video
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Power Endurance – Mixed Modality

Strict HSPU

In 3 sets distribute:

[percent value=’120′ of=’strict-handstand-push-ups’ in=”]C2B[/percent]

Clean&Jerk

6 @ [percent value=’25’ of=’cleanjerk’ in=’Kg’][/percent]rest 1′
6 @ [percent value=’35’ of=’cleanjerk’ in=’Kg’][/percent]rest 1′
6 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent]

Mixed Modality – Roundtrip 2.1

In unbroken set perform:
[percent value=’30’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]immediately followed by
max Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then

Go until complete 20 total Clean&Jerk

[percent value=’10’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]3-5 Clean&Jerk @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]rest 6 breath b/s – no rest b/ HSPU and C&J
Setup Timer: Stopwatch
Equipment: Barbell really close to the Wall.
Flow: Perform first two big set of HSPU and Snatch without pause, then after controlled rest perform the mini set unitl accumulated required number of C&J.
Strategy This workout mixed the past week work with the controlled breathing rest, so the basic rule are the same.
-be more efficient as possible in both movement to save energy;
-find the best way to save grip in high volume couplet bar – barbell;
-working well with RPE scale, don’t go over the RPE to be able to end all the workout with required rest.
Achievement: Improve your capacity to manage high volume of gymnastic + barbell cycling with long and short set.
Improve grip endurance.
Working on barbell cycling with muscular fatigue – improve efficiency and correct movement pattern.

rest 5′ then perform

Mixed Modality – Roundtrip 2.2

In unbroken set perform:
max Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent] @ rpe 8
immediately followed by
[percent value=’24’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]

6 breath of rest then

Go until complete [percent value=’80’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]

4 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent]max Handstand Push-ups @rpe 7
rest 6 breath b/s – no rest b/ Clean&Jerk and HSPU
Setup Timer: Stopwatch
Equipment: Barbell really close to the Wall.
Flow: After 5′ rest start this second part of workout. Perform first two big set of C&J and HSPU without pause, then after controlled rest perform the mini set unitl accumulated required number of HSPU.
Strategy Same movement, inverted order, pay attention to the correct feeling of RPE in the gymnastic set that isn’t so simple, let the grip help you to understand when break the set.
Remember that 5 medium set of 8 rep is better than one big set of 15 followed by 4×6 for example.
Achievement: Improve your capacity to manage high volume of gymnastic + barbell cycling with long and short set.
Improve grip endurance.
Working on gymnastic with cardiovascular fatigue – improve efficiency and correct movement pattern.

Workout

For Time

5 Sandbag Clean @150/100lbs
1 Legless Rope Climb
7 Sandbag Clean
2 Legless Rope Climb
9 Sandbag Clean
3 Legless Rope Climb
1000m Ski Erg
30 GHD Situps
30 Kettlebell A Swings @24/16Kg
20 GHD Situps
20 Kettlebell A Swings @24/16Kg
10 GHD Situps
10 Kettlebell A Swings @24/16Kg

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
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