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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
Reserved for ONAIR

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3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s x 5 set

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Every 2′ for 16′

1+1+1+1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent]

Jerk from Blocks

3 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [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

Strength

Back Squat

3 @ [percent value=’47’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’67’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]

Reserved for ONAIR

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Hip Thrust

16-20 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 4 set

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Bench Press

3 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent]

Reserved for ONAIR

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Split Your 1st Session Here If You Can

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Engine

Reserved for ONAIR

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Row

60′ @ [percent value=’50’ 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
Notes. Mix Ergometers is NOT allowed

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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

Reserved for ONAIR

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Strict Chest to Bar

In 5 sets distribute:

[percent value=’135′ of=’maxpull-ups’ in=”]C2B[/percent]

Power Snatch

6 @ [percent value=’37’ of=’snatch’ in=’Kg’][/percent] rest 1′
6 @ [percent value=’47’ of=’snatch’ in=’Kg’][/percent] rest 1′
6 @ [percent value=’57’ of=’snatch’ in=’Kg’][/percent]

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Mixed Modality – Roundtrip 1.1
Go until complete 27 total Snatch

In unbroken set perform:[percent value=’24’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] immediately followed by
max Power Snatch @ [percent value=’67’ of=’snatch’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then

[percent value=’7′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 2-4 Power Snatch @ [percent value=’67’ 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 8′ then perform

Mixed Modality – Roundtrip 1.2
Go until complete [percent value=’100′ of=’c2b-in-2′ in=”]Chest to Bar[/percent]

In unbroken set perform:

3 Power Snatch @ [percent value=’67’ of=’snatch’ in=’Kg’][/percent] max Chest to Bar @rpe 8
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 8′ 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

Reserved for ONAIR

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AMRAP 50″

20 Single Unders
4 single DB alt. Devil Press @15/10Kg
max Cal Assault Bike over [percent value=’120′ of=’ex-test-bike-erg’ in=’watts’][/percent]

rest 1′

AMRAP 50″

20 Double Unders
4 Devil Press @2×15/10Kg
max Cal Assault Bike over [percent value=’180′ of=’ex-test-bike-erg’ in=’watts’][/percent]

rest 1′

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.

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AMRAP 40″

20 Double Unders
4 Devil Press @2×22,5/15Kg
max Cal Assault Bike over [percent value=’250′ of=’ex-test-bike-erg’ in=’watts’][/percent] 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 40″ ON – 2′ OFF
Equipment:Speed Rope, couple of Dumbbell and Assault Bike.
Flow: In 40″ perform Double Under, Dumbbell Devil Press then in the time remain max Calories on Assault Bike, 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 really hard, we suggest sprinting the bike but not as an all-out effort, try to work on speed up the Double Under and Devil Press.
Strategy: Push really hard for many intervals with a triple 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.

Reserved for ONAIR

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Split Your 1st Session Here If You Can

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Workout

Reserved for ONAIR

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For Time

400m Run
rest 30″ then

5 Rounds of – 30″ ON – 30″ OFF

10m Unbroken Handstand Walk (if you broke because 30″, restart from the beginning)
16 Double Kettlebell Jerk @2×16/12Kg
8 Double Kettlebell Squat @2×16/12Kg

Setup Timer:Stopwatch for total time (including Run) and Interval 30″ ON – 30″ OFF for second part.
Equipment: Couple of Kettlebells, floor marks for HSWalk (only start-end 10m MUST be unbroken)
Flow: Perform the 400m Run as a buy-in for the workout then start the 5 rounds in 30-30 modality, score is total time (Run + interval).
Strategy: Gymnastic advanced skill and light double Kettlebell great combo to try to mantain an high ryhthm and testing your HSW with shoulder really fatigued.
Interval modality as usual means pushes 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.
Be smart and use the correct strategy to don’t waste time and rep on the HSWalk, it can be unbroken so make sure to have time to finish it before starting.
Double Kettlebell big set should be created much muscular fatigue on your shoulder so try to find the best rack position during the squat to be more relaxed as possible and deload lactate before the HSWalk sprint.
Perform every movement with competition quality and standard.
Achievement: Accumulate some volume of gymnastic advanced skill and KEttlebell cycling 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.

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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=’36’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’46’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’56’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent]

Reserved for ONAIR

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Shoudler Press

16-20 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 set

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Midline Work

EMOM 6′

3 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 6m Overhead Walking Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 3 Wall Walk Open Standard

rest 3′

EMOM 6′

3 Wall Facing Strict Handstand Push-ups
6m Handstand Walk
3 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

SetupTimer: 15′ EMOM (6+3+6)
Equipment: Barbell, floor mark for Wall Walk and Overhead Lunges.
Flow: Perform 6′ EMOM of the first triplet then rest 3′ and 6′ EMOM of the second triplet.
Strategy Hand-stand gymnastic skill and mid-heavy barbell in overhead means shoulder and midline muscles stability.
As usual, find the best set-up to save your muscles endurance, lock well shoulder and elbows with a barbell in overhead and find your comfort grip to minimize shoulder work, try to engage the scapular lock and don’t “push high” the barbell.
The keyword in the first part is FAST in the Wall Walk, try to transform this “strict” movement into a “kipping” movement, because you know that strength endurance is lower than power endurance.
In the second part try to perform in a qualitative way the Wall facing HSPU and a fast transition into a HSWalk.
Overhead Squat must be deep and smooth.
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.
Reserved for ONAIR

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rest 3′

For Time

8 Strict Paralettes Handstand Push-ups
40 GHD Situps
16 Paralettes Handstand Push-ups

Notes. The deficit is 4.5 inches for men and 3 inches for women.
StrategyAll this workout turn around the parallette HSPUs, so try to perform the GHD Sit-Up with a good rhythm that allows you to take a little rest before the first set of final HSPUs.
Probably after the first part of midline work your shoulder is so tired and so it’s really important to be smart and control a little set of parallette HSPU, we suggest breaking a set every time a rep is slow and you have a sticking point.

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Sport Specific – PN

EMOM 6′

[percent value=’100′ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent]

rest 8′

EMOM 6′

[percent value=’100′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 8′

EMOM 6′

[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]

Setup Timer: EMOM 34′ (work minute is 1-6 / 15-20 / 29-34)
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 One more minute to work, one less rep to do, so your pace must be a little slower than past week to complete all the rep in the minute, probably the first three minutes isn’t a big problem, the fourth and five 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.
This week you must manage the same average number of rep of the Starting test, so the problem is the fatigue accumulation, so probably the Snatch will seem manageable, the Burpee, as usual, hard but with the right mentality you can finish it, Thruster was a war, so try to break correctly from the first minute and try to don’t scale repetition until the end.
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
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

HANDSTAND
Box/Chair Complex

Follow the Video

Notes. Hold 5” every Position (Full Plank – Pike Handstand – Right Leg Pike Handstand – Pime Handstand – Left Leg Pike Handstand – Pike Handstand – Full Plank)

Rest 1’ x 2 Set

Box Complex
Video
HANDSTAND

7 Facing Strict Handstand Push Up

Rest 1’ then

5 Deficit Facing Strict Handstand Push Up (use Plate)

Rest 1’ then

3 Parallette Facing Strict Handstand Push UP

Rest 2’ x 2 Set

Scaled Version -> Kipping Technique

RING
Ring Complex

2 Pull Ups
1 Toes to ring
2 Hip to Ring
1 Muscle Up
Rest 90” x 3 Set

Hip to Ring
Video
Reserved for ONAIR

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Rest 2’ then

1 Pull Ups
2 Toes to ring
1 Hip to Ring
2 Muscle Up
Rest 90” x 3 Set

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Engine

Reserved for ONAIR

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Bike Erg

60′ @ [percent value=’50’ 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

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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
Reserved for ONAIR

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3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s x 5 set

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Every 2′ for 16′

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

Squat Snatch

3 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [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′ b/s x 3 set

Strength

Front Squat

3 @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’76’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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Strict High Pull

16-20 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 set

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Push Press

3 @ [percent value=’46’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’56’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
6 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

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Split Your 1st Session Here If You Can

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SIT – RDT

Reserved for ONAIR

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10′ Run

Run easily in Heart Rate Zone 2/3.

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

12″ 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.

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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
Comments

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

Reserved for ONAIR

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Strict Handstand Push Up

In 5 sets distribute:

[percent value=’135′ of=’strict-handstand-push-ups’ in=”]HSPUs Strict[/percent]

Clean&Jerk

6 @ [percent value=’35’ of=’cleanjerk’ in=’Kg’][/percent] rest 1′
6 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] rest 1′
6 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent]

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Mixed Modality – Roundtrip 2.1
Go until complete 27 total Clean&Jerk

In unbroken set perform:[percent value=’32’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] immediately followed by
max Clean&Jerk @ [percent value=’58’ 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=’58’ of=’cleanjerk’ 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 sets of HSPU and Clean&Jerk without pause, then after controlled rest perform the mini set until 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 a high volume of gymnastic + barbell cycling with a 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=’100′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]

In unbroken set perform:

3 Clean&Jerk @ [percent value=’58’ of=’cleanjerk’ in=’Kg’][/percent] max Handstand Push-ups @rpe 8
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 the 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 a high volume of gymnastic + barbell cycling with a long and short set.
Improve muscle endurance.
Working on gymnastic with cardiovascular fatigue – improve efficiency and correct movement pattern.

Workout

AMRAP 12′

2 – 4 – 6 – 8… Ring Muscle Ups
4 – 8 – 12 – 16… Double Dumbbell Cleans @2×22,5/15Kg
6 – 12 – 18 – 24… Box Jump @75/60cm

Notes.
SetupTimer: Amrap 12′
Equipment: High Ring, Plio Box and a couple of Dumbbell @ 22,5/15 Kg.
Flow: Perform as many repetitions as possible in 12′ with ladder modality (2-4-6 / 4-8-12 / 6-12-18…..).
Strategy: Gymnastic skill, Double Dumbbell and bodyweight movement in an incremental ladder.
In this type of medium time workout with a ladder modality we suggest to start slower then you can do because the difference on the final score is made on the big set.
For Example, if you start pushing hard the pace and in the round of 8-16-24 you must break 3 times the Ring Muscle Up, your grip is burned and you must drop the DB every 4 rep and you can take 3/4 breath before every Box Jump to be sure of don’t break your shin something wrong.
Solid pace, big set, short rest are the key-word.
As usual find your weakness point of this workout and try to hyde it pushing it over your comfort zone and gain some rep on the final score.

Stretching & Mobility

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