Monday
Quick Recovery
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
Squat Routine
Notes. Follow routine step by step.
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
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
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Power Clean
4 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]rest 1′ b/s x 5 set
Every 2′ for 16′
1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
Jerk from Blocks
3 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]rest 2′
2 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]rest 2′
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent]rest 2′
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]rest 2′ b/s x 3 set
Strength
Back Squat
3 @ [percent value=’44’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’54’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’64’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’74’ of=’backsquat’ in=’kg’][/percent]
Hip Thrust
14-18 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 4 set
Bench Press
3 @ [percent value=’44’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’54’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’64’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’74’ of=’bench-press’ in=’kg’][/percent]
Split Session
Recommended Only for Double Session Athlete
Engine
Row
45′ @ [percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent]
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Tuesday
Quick Recovery
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
General Warmup
2 Sets for Quality
- 6+6 Single Arm Prone Angel
- 4 Half Strict Pull Up Tempo 3-1-1-5
- 10″+10 Squat position Pallof Press (each side)
- 8+8 Single Kettlebell GHD Rows
Single Arm Prone Angel
Half Strict Pull Ups
Squat position Pallof Press
Single Kettlebell GHD Rows
Power Endurance – Mixed Modality
Strict Chest to Bar
In 4 sets distribute:
[percent value=’120′ of=’maxpull-ups’ in=”]C2B[/percent]
Power Snatch
6 @ [percent value=’35’ of=’snatch’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’45’ of=’snatch’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’55’ of=’snatch’ in=’Kg’][/percent]
Mixed Modality – Roundtrip 1.1
Go until complete 25 total Snatch
In unbroken set perform:[percent value=’30’ of=’c2b-in-2′ in=”]Chest to Bar[/percent]
immediately followed by
max Power Snatch @ [percent value=’65’ of=’snatch’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then
[percent value=’8′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 2-4 Power Snatch @ [percent value=’65’ of=’snatch’ in=’Kg’][/percent] rest 6 breath b/s – no rest b/ C2B and Snatch
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 8′ then perform
Mixed Modality – Roundtrip 1.2
Go until complete [percent value=’90’ of=’c2b-in-2′ in=”]Chest to Bar[/percent]
In unbroken set perform:
3 Power Snatch @ [percent value=’65’ of=’snatch’ in=’Kg’][/percent]
max Chest to Bar @rpe 7
rest 6 breath b/s – no rest b/ Snatch and C2B
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 if for example, you must complete 40 rep, 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 50″
7/5 Cal Assault Bike
4 Double Dumbbells Step Over Box 2×15/10Kg @50/40cm
max single Unders
rest 1′
AMRAP 50″
9/7 Cal Assault Bike
4 Double Dumbbells Step Over Box 2×22,5/15Kg @50/40cm
max double Unders
rest 1′
AMRAP 50″
12/9 Cal Assault Bike
6 Double Dumbbells Step Over Box 2×22,5/15Kg @ 50/40cm
max double Unders
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 50″ ON – 2′ OFF
Equipment:Assault Bike, Plyo Box, Double Dumbbell @ 22,5/15 Kg and Speed Rope.
Flow: In 50″ perform Cal AB, DB Step Over then in the time remain max rep of Double Under, 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 so push hard, we suggest sprinting the bike but not as an all-out effort, try to work on speed up the step-up over and improve the transition with the first double under.
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 Only for Double Session Athlete
Workout
4 Rounds For Time – 30″ ON – 30″ OFF
4 D-Ball Cleans @150/100lbs
6 Ring Muscle Ups
8 Strict Handstand Push-ups
10 A Swings @32/24Kg
Equipment: D-Ball (or Sandbag), high ring, wall for HSPUs and Kettlebell @ 32/24 Kg.
Flow: Perform the 4 round in 30-30 modality, score is total time (work + rest).
Strategy: Heavy object, gymnastic high-level skill and heavy KB, 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.
Speed up the transition to gain some rep every interval.
Perform every movement with competition quality and standard.
Achievement: Accumulate some volume of gymnastic advanced skill and strength 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.
As usual find your weakness point and work with intensity to improve it.
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
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
Wednesday
Quick Recovery
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
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
- 8 Close Stance Good Morning (First 3 Reps Tempo 3-3-3-0, Light Weight)
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Close Stance Good Morning
Strength
Deadlift
3 @ [percent value=’33’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’43’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’53’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent]
Shoulder Press
14-18 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 set
Midline Work
Every 3′ for 12′
8+8m Double Kettlebell Overhead Walking Lunges @2×24/16Kg
[percent value=’25’ of=’hsw-in-2′ in=’m’] Handstand Walk
16 GHD Situps
Equipment: Double Kettlebell, floor mark every 2,5 m for Handstand Walk and GHD.
Flow: Perform prescribed rep every 3 minutes for 4 total rounds.
Strategy High-level gymnastic skill under muscular fatigue, work on your movement efficiency (doesn’t mean work always with feet perfectly aligned as a gymnast) use all the past week experience to manage in the best way this E3MOM calibrated on your test results.
Pay attention to midline-shoulder fatigue after some Overhead Lunges and GHD Sit Up, work to find the best set-up to save your muscles endurance and be able to perform HSWalk with your normal pace and don’t slow it.
Achievement Accumulated high volume of gymnastic-midline movement with short time windows, improve ability to delay muscular fatigue on midline/upper body in a typical sport-specific triplet.
Sport Specific – PN
EMOM 5′
[percent value=’107′ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent]
rest 2’30
EMOM 5′
[percent value=’107′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 2’30
EMOM 5′
[percent value=’107′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]
Equipment: Barbell and plates (remember to prepare 2×2,5 Kg for the Thruster).
Flow: Perform every minute the prescribed number of Snatch, rest, Burpee Bar Facing, rest and Thruster.
Strategy More last week time, less last week rep, so your pace must be a little slower than past week to complete all the rep in the minute, probably the first two minutes isn’t a big problem, the third is an amrap and in the last, you must push hard and suffer.
Remember that EMOM doesn’t mean as fast as possible, you can manage all 60 seconds so don’t burn all the energy to make a big set but try to remain at a comfortable pace that allows you to continue the work for some other minute.
Achievement Working over your manageable pace and increase the intensity and endurance for this typical sport-specific movement.
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′
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
Quick Recovery
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
General Warmup
2 Sets for Quality
- 30″ Plank Ring Hold
- 10 TK Straight Arms Band Pull Down
- 10m Bear Crawl
- 8 Rower Pike Ups
Plank Ring Hold
TK Straight Arms Band Pull Down
Bear Crawl
Rower Pike Ups
Gymnastic Skill Development
HANDSTAND
6 Handstand Reverse Push Ups
6 Roll to Handstand – Tuck
Rest 1’
6 Handstand Reverse Push Ups
6 Roll to Handstand – Straddle
Rest 1’
6 Handstand Reverse Push Ups
6 Roll to Handstand – Stiff Legs
Rest 1’
6 Handstand Reverse Push Ups
6 Roll to Handstand – Straddle
Rest 1’
6 Handstand Reverse Push Ups
6 Roll to Handstand – Tuck
Reverse Push Up
Roll to Handstand TUCK
Roll to Handstand STRADDLE
Roll to Handstand STIFF LEG
HANDSTAND
Accumulate 60” of Freestanding on Parallettes
BAR
Tempo Training Strict Toes to Bar
3 x 5 Reps – 6” Eccentric Phase
Rest 90” b/s
Strict Toes to Bar ECCENTRIC
RING
AMRAP 10”
Ring Row Muscle Up
Rest 20” x 8 Set
Ring Row Muscle Up
Engine
Bike Erg
45′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’][/percent]
Stretching & Mobility
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body
Friday
Quick Recovery
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
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
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
Ankle Mobility – Part 2
Ankle Mobility – Part 2
General Warmup
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
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
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Power Snatch
4 @ [percent value=’55’ 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]
Squat Snatch
3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
2 @ [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′ b/s x 3 set
Strength
Front Squat
3 @ [percent value=’53’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]
Strict High Pull
14-18 @ [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 Only for Double Session Athlete
SIT – RDT
10′ Run
Run easily in Heart Rate Zone 2/3.
35′ Running Clock:
10″ 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
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
Quick Recovery
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
Squat Routine
Notes. Follow routine step by step.
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
- 6+6 Single Arm Prone Angel
- 4 Half Strict Pull Up Tempo 3-1-1-5
- 8+8 Dynamic Pallof Press
- 8 Double Dumbbell Curl & Press
Single Arm Prone Angel
Half Strict Pull Ups
Dynamic Pallof Press
Double Dumbbell Curl & Press
Power Endurance – Mixed Modality
Strict Handstand Push Up
In 4 sets distribute:
[percent value=’120′ of=’strict-handstand-push-ups’ in=”]HSPUs Strict[/percent]
Clean&Jerk
6 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent]
Mixed Modality – Roundtrip 2.1
Go until complete 25 total Clean&Jerk
In unbroken set perform:[percent value=’30’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]
immediately followed by
max Clean&Jerk @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then
[percent value=’8′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 2-4 Clean&Jerk @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent] rest 6 breath b/s – no rest b/ HSPU and C&J
Equipment: Barbell really close to the Wall.
Flow: Perform first two big set of HSPU and Clean&Jerk 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 shoulder in high volume couplet gymnastic push – barbell push;
-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 muscle endurance.
Working on barbell cycling with muscular fatigue – improve efficiency and correct movement pattern.
rest 8′ then perform
Mixed Modality – Roundtrip 2.2
Go until complete [percent value=’90’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]
In unbroken set perform:
3 Clean&Jerk @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent]
max Handstand Push-ups @rpe 7
rest 6 breath b/s – no rest b/ Clean&Jerk and HSPU
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 until 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.
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 muscle endurance.
Working on gymnastic with cardiovascular fatigue – improve efficiency and correct movement pattern.
Workout
For Time
20 alt. Single Dumbbell Step Up @22,5/15Kg
2 Rope Climb
20 Cal Row
30 alt. Single Dumbbell Step Up @22,5/15Kg
3 Rope Climb
30 Cal Row
40 alt. Single Dumbbell Step Up @22,5/15Kg
4 Rope Climb
40 Cal Row
SetupTimer: Stopwatch
Equipment: Plio Box, single Dumbbell, Rope and Rower.
Flow: Perform all the prescribed rep for time.
Strategy: Three hip flexors dominant movement, high rep number, so pay attention to find a correct rhythm to don’t burn your leg if you know that is your weakness.
We suggest taking a medium pace for the step up, especially from the second round so you can restore the heart rate after rowing, furthermore find the most comfortable place to put the DB.
Rope Climb with short rest between and try to maximize leg use and make less step as possible.
Cal Row (90 Calories) total time can probably make the difference on the final score so try rowing over 80% of your exhaustion test wattage the first two interval and push hard on the last with incremental pace on the last 20 Cal, remember that is more or less only one minute of leg burning.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Comments
Write a comment[wpsites_comment_form]