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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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2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s x 5 set

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Every 2′ for 16′

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

Jerk from Blocks

3 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’100′ 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=’79’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’81’ of=’backsquat’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’83’ of=’backsquat’ in=’kg’][/percent]

Reserved for ONAIR

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Hip Thrust

16-20 @ [percent value=’42’ 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=’79’ of=’bench-press’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’81’ of=’bench-press’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’83’ 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
3 Rounds of

8′ @ [percent value=’80’ of=’ex-test-rower’ in=’watt’][/percent] 2′ @ [percent value=’40’ of=’ex-test-rower’ in=’watt’][/percent]

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

AMRAP 3′

2 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 4 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 6 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 8 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] ..follow the pattern

rest 3′ then way back For Time – cap 3′

Setup Timer E3MOM – 3 Rounds
Equipment: Barbell and Pull Up Bar.
Strategy Medium-heavy Snatch cycling and gymnastic short set, you must only follow your past week feeling to perform best score as possible.
Push Hard and remain focused on breathing during the transition, and pay attention to don’t play too hard because you must come back in the same time after rest, and 3′ aren’t enough for a complete recovery.
Achievement Complete as many reps as possible during first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
Reserved for ONAIR

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rest 8′

AMRAP 3′

1 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 2 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 3 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 4 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] ..follow the pattern

rest 3′ then way back For Time – cap 3′

Setup Timer E3MOM – 3 Rounds
Equipment: Barbell and Pull Up Bar.
Strategy Less but heavier Snatch repetions, same C2B, find your best way to be efficient and fast, try to perform smooth tngo in the first round and fast single for complete the longer set.
Short rest and transition are the keys; don’t oblige you to perform 5 Snatch tngo if you need 30″ to restore heart rate and start the C2B, you haven’t it!!
Achievement Complete as many reps as possible during the first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.

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HIIT

Reserved for ONAIR

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AMRAP 30″

4 Burpees Box Jump Over @60/50cm
max Cal Assault Bike over [percent value=’120′ of=’ex-test-bike-erg’ in=’watts’][/percent]

rest 1′

AMRAP 30″

6 Burpees Box Jump Over @60/50cm
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 30″

8 Burpees Box Jump Over @60/50cm
max Cal Assault Bike over [percent value=’310′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1’30 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 30″ ON – 1’30” OFF
Equipment: Plio Box and Assault Bike.
Flow: In 30″ perform Burpee Box Jump Over then in the time remain max Calories on Assault Bike, 1’30” 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, work on speed up the BBJO try to “rebounding” on the floor with the chest.
Achievement: 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
30″ ON – 30″ OFF
5 Rounds of

16 Cal Ski Erg
8+8m Heavy Yoke Carry (200/150Kg – scale to 140/90Kg) or Heavy Barbell Carry
2 Rope Climb

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

Midline Work

EMOM 4′

3 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] [percent value=’20’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] rest 1′

EMOM 4′

3 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] [percent value=’16’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] rest 1′

EMOM 4′

3 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] [percent value=’12’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent]

Notes.
Setup Timer: EMOM 14′ (4+1+4+1+4)
Equipment: Barbell and Floor marks for different distances of HSWalk.
Strategy This workout mixed the last week strength and midline section.
You know that HSW is not only shoulder strength endurance but also midline strength and stability so in a couplet with heavy Deadlift they work to improve your capacity of performing this gymnastic skill with abs and lower back muscles fatigued.
Achievement Accumulated some volume of mid-heavy Deadlift and specific gymnastic skill in a typical sport specific contest, we know that this couplet coming back in a Crossfit competition soon or later!!
Reserved for ONAIR

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rest 4′

For Time

20 Handstand Push-ups
10+10m Overhead Walking w/ double Kettlebell @2×32/24Kg (Just Walk)
10 Strict Handstand Push-ups
10+10m Overhead Walking w/ double Kettlebell @2×32/24Kg (Just Walk)

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Sport Specific – PN

EMOM 4′

[percent value=’74’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’24’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

EMOM 4′

[percent value=’74’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’24’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

EMOM 4′

[percent value=’24’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’74’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

EMOM 4′

[percent value=’24’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’74’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

Setup Timer: EMOM 28′ (work minute is 1-4 / 9-12 / 17-20 / 25-28)
Equipment: Barbell and plates (remember to prepare 2×2,5 Kg for the Thruster).
Flow: Perform every minute the prescribed couplet, rest and repeat.
Strategy This week we re-start mixing element after some week of single-movement work.
This means that you should have a better feeling mostly from the muscular point of view because the effort is alternated and not concentrated on the same pattern all the time.
The first two-interval mixed big-barbell-set with few burpees, so maintain past week rhythm with barbell and use the burpees as an active rest into the minute.
The last two-interval start with a low rep of Snatch and Thruster and a big set of burpees, so control the breath during the barbell cycing and push your rhythm on the burpee.
Achievement Working on your manageable pace in a more sport-specific modality as a typical Crossfit painful WOD.

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

CORE

10” Ground L-Sit

30” rest x 6

Scaled Version -> Box L-Sit

HANDSTAND

Accumulate

30m Handstand Walk

Rest as you need then:

20m Handstand Walk Shoulder Tap

Rest as you need then:

20m Backwards Handstand Walk

Rest as you need then:

10m Backwards Handstand Walk Shoulder Tap

Notes. Try to complete every set unbroken.
Reserved for ONAIR

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BAR

EMOM 6′
3 Strict Pull Up Behind the Neck

Strict Pull Up BTN
Video

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BAR

6 + 6 Band Assisted Pull Up

6 Strict Toes to Bar

1 Strict Muscle Up

Rest 2’ x 3 Set

Band Assisted Pull Up
Video
Planche on Rower

30″ ON – 60″ OFF x 9′

Notes. NO ARCH BODY POSITION
Planche on Rower
Video

Engine

Reserved for ONAIR

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Bike Erg
3 Rounds of

8′ @ [percent value=’80’ of=’ex-test-bike-erg’ in=’watt’][/percent] 2′ @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’][/percent]

Notes. Mix Ergometers is NOT allowed

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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 4′

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

Every 2′ for 4′

1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Every 2′ for 4′

1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Squat Snatch
1st Ladder for Time

5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

rest 3′

2nd Ladder for Time

5 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

rest 3′

3rd Ladder for Time

5 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

Strength

Front Squat

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
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=’88’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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Strict High Pull

16-20 @ [percent value=’27’ 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=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’79’ 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
35′ Running Clock:

100m Sprint
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

AMRAP 3′

2 Clean&Jerk @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 4 Clean&Jerk@ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 6 Clean&Jerk@ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 8 Clean&Jerk@ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] ..follow the pattern

rest 3′ then way back For Time – cap 3′

Target. Complete as many reps as possible during first round then finish the workout before the cap.
Reserved for ONAIR

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rest 8′

AMRAP 3′

1 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 2 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 3 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 4 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] ..follow the pattern

rest 3′ then way back For Time – cap 3′

Target. Complete as many reps as possible during first round then finish the workout before the cap.

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Workout

AMRAP 4′

1′ Max Calories @ Bike Erg
max Double Kettlebell Clean&Jerk @2×24/16Kg

Notes. Score is Cal + Reps
Cool Down

Finish as a cool down on Ski Erg by easy 10′ Pull
Setup Timer: 4′ down-watch.
Equipment: BikeErg and a couple of Kettlebells @24/16 Kg
Flow: Start the Workout on the Bikeerg, at 3-2-1 go perform 1′ max Calories on the Erg then with no rest complete in the 3 minutes remaining the most number of Kettlebell Long Cycle.
Strategy: Obviously the max Cal on the Erg is important on the final score but can also be a trap, perform the first minute near [percent value=’100′ of=’ex-test-bike-erg’ in=’watt’][/percent] with an initial sprint of about 20″ to be able to get off the bike and immediately start the long cycle repetition.
Key-word with the double Kettlebell is to manage the breath and the rhythm so if you want to complete the 3′ unbroken working on your breath and mobility in the front rack position and the locking of the shoulder with the KBs over your head.
P.S. Last minute is all about suffer a little and working against your burning muscles.

Stretching & Mobility

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

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