General Adaptation &#8211; Week 7 &#8211; Tapering

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

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Marta Ricottini
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Marta Ricottini

For Quality

8 Hollow Position Push-ups
4 Hollow Band Straight Arm Pull Down tempo 4.1.4
6 Hollow Position Push-ups
3 Hollow Band Straight Arm Pull Down tempo 4.1.4
4 Hollow Position Push-ups
2 Hollow Band Straight Arm Pull Down tempo 4.1.4
2 Hollow Position Push-ups
1 Hollow Band Straight Arm Pull Down tempo 4.1.4

Positional Breathing

In Ring Bottom Position – 3 x 2.2.4.2

Notes. Focus on your back pumps

Positional Breathing

In Ring Top Position – 3 x 2.2.4.2

Notes. Focus on your back pumps

3 Rounds For Quality

2m Inchworm walk
4 Strict Ring Dips breath – exhale eccentric – inhale bottom to concentric

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x10Kg

Notes. Increment load by feel

3 Rounds For Quality

4 Assisted w/ Feet on the ground Strict Ring Muscle Ups – tempo 5”
12 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x10Kg (slow execution)

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Stefano Carosso
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Stefano Carosso

EMOM 6’

1st – 8-10 reverse GHD hyperextension. Focus on erector spinals.
2nd – positional breathing – Front Rack in Bottom Pose – 3 x 2.1.5.2

Reverse GHD hyperextension

Inline Lunges

3 x 5+5 tempo 3.1.3
Rest 15 b/s

Front Squat – tempo 8.2.X

3 @ 25Kg
Rest 45”
3 @ 30Kg
Rest 45”
3 @ 35Kg

Spinal Balancing – Quadruped T-Spine Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped T-Spine Flexion & Extension

Below the Knees Hang Muscle Snatch

3 x 15 Reps @ empty Bar
Rest 1’ b/s

Notes. *calcolate time of 15 reps. Focus on:

Notes. a) SAME FORM. Every set same form, timing and rythm. Footwork Is not allowed;

Notes. b) Time. 15 reps in 25”? Ok, every set 25” second. (Try without looking the timer)

Bottom position Prisoner Squat

Accumulate 2’ – Focus on Breath with your chest

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Chiara Salandra
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Chiara Salandra

For Quality

16-18 Glutes Bridge w/ 32Kg Kettlebell
Immediately followed by
3 Drop Jump from 40cm
Rest 1’ x 3 set

Notes. *Focus on Hip Extension during jumps

Skill Volume Accumulation

3 Rounds of

12 Air Squat Jumps
10 Paralettes Push-ups
8 alt. Box Step ups 60cm
6 Ring Rows

Speed Work

3 Rounds of

1 Muscle Clean
1 Below the knees Power Clean
1 Below the Knees Deep Power Clean
1 Below the Knees Squat Clean
1 Below the Knees deep Squat Clean (ATTG)
Rest 1’ x 3 waves

For Quality

5” Bike Erg damper set to 10 @rpe 9
15” handstand Hold
5” Bike Erg damper set to 10 @rpe 9
Rest 1’
10” handstand Hold
10” Bike Erg damper set to 10 @rpe 9
10” handstand Hold

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Francesca Zagaglini
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Francesca Zagaglini

5’ Positional Breathing

Row @ 16-18 s/m
1 breath every stroke – slow inhale, moderate exhale.

Notes. *Focus on “pump your back” during every breath

Back Sliding

Every 30” for 2’

5-6 Russian Swings @16Kg
Rest 1’

Every 30” for 2’

4-5 Russian Swings @20Kg
Rest 1’

Every 30” for 2’

3-4 Russian Swings @24Kg

Notes. *Focus on sliding behind your feet

EMOM 2’

4+4 alt. Overhead Lunges @10Kg

EMOM 2’

4+4 @ 50cm alt. Overhead Box Step Up @ 10Kg

EMOM 2’

4+4 @ 60cm alt. Overhead Box Step Up @ 10Kg

For Quality

3 x 15+15 Kettlebell Snatch Ghiri @12Kg
No rest b/s

Notes. *Ivan Denisov Snatch

Notes. *Focus on Breath. 1 Breath in bottom and 1 breath in top. Breathe with your back.

Il Re del Kettlebell Snatch

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Iurii Marincenco
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Iurii Marincenco

Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension

Straddle Position – Seated Good Morning

3 x 10-12 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension

Kang Squat

3 x 6-8 @empty Bsr
Rest 30” b/s

Notes. *Focus on low back extension

Hug a Twinkie

3 x 16-20 Reps on double Box
Rest 30” b/s

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar

Razor Curl

Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM

Glute Ham Raises

Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl

Behind the Neck Barbell Press

10-12 @empty Bar

Behind the Neck Z-Press

8-10 @empty Bar

Behind Press in Pancake Position

6-8 @empty Bar

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Federico Giovannini
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Federico Giovannini

Spinal Balancing – Standing Flexion & Extension

2 x 8
Rest 30” b/s

Standing Flexion & Extension

Spinal Balancing – Standing Wave on Wall

2 x 8
Rest 30” b/s

Standing Wave on Wall

Spinal Balancing – Quadruped Lower Back Flexion & Extension

2 x 8
Rest 30” b/s

Quadruped Lower Back Flexion & Extension

Depth Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

Depth Jump to Squat Jump

3 x 4-6 reps from 40cm box
Rest 30” b/s

For Quality

20-24 alternated double dumbbell Seated Press in hollow pose. Start w/ double DB in OH pose. 2x15Kg (slow execution)
Rest 30” b/s x 2 set

Body Coordination – alt. Impulse Hops

Accumulate 30 reps

alt. Impulse Hops

Body Coordination – Lateral Impulse Hops

Accumulate 30 reps

Lateral Impulse Hops

PVC Shoudler Translocations on 180 degrees GHD – Belly on GHD

2 x 10-12 reps
Rest 30” b/s

EMOM 4’

5+5m Overhead Walking w/ double dumbbell 2x15Kg

Notes. Increment load by feel

EMOM 3’

2m Inchworm walk
15” Full arms plank pose – round your back and breathe!

[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]
Specific Warmup – Gaetano Pezzullo
[/um_show_content]

[um_show_content roles=’um_top,administrator,editor’]

Gaetano Pezzullo

Band Assisted Razor Curl

2 x 10-12
Rest 1’ b/s

Notes. *band on Rig’s bar

Razor Curl

Band Assisted Glute Ham Raises

2x 8-10
Rest 1’ b/s

Notes. *Stop @parallel position – no Full ROM

Glute Ham Raises

Band Assisted Nordic Curl

3 x 4-6 reps

Nordic Curl

Hip Thrust

2 x 16-18 w/ Heaviest Dumbbell or Kettlebell. 1” stop in top position
Rest 1’ b/s

90 degrees wall sit

1’ ON 30” OFF x 3 set

Single Leg Wall Sit

30” Right 30” Left 30” OFF x 3 set

Elbowing Plank

3 x max effort @rpe 7 w/ 25Kg on lower back
Rest 1’ b/s

Ring Mountain Climbers

3 x 16-20 alternated reps
Rest 30” b/s

Ring Mountain Climbers

Ring Push-ups

3 x 14-16 reps
Rest 30” b/s

[/um_show_content]

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

Clean&Jerk – Any Style

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

3 @ [percent value=’55’ of=’Cleanjerk’ in=’kg’][/percent] rest 1′
3 @ [percent value=’60’ of=’Cleanjerk’ in=’kg’][/percent] rest 1′
3 @ [percent value=’65’ of=’Cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Every 1’30 for 3′

1+1+1 @ [percent value=’72’ of=’Cleanjerk’ in=’kg’][/percent]

Every 1’30 for 3′

1+1 @ [percent value=’77’ of=’Cleanjerk’ in=’kg’][/percent]

Every 1’30 for 3′

1 @ [percent value=’82’ of=’Cleanjerk’ in=’kg’][/percent]

Clean&Jerk- Any Style

1st Ladder for Time

8 @ [percent value=’45’ of=’Cleanjerk’ in=’kg’][/percent] 4 @ [percent value=’55’ of=’Cleanjerk’ in=’kg’][/percent] 2 @ [percent value=’65’ of=’Cleanjerk’ in=’kg’][/percent]

rest 3′

2nd Ladder for Time

5 @ [percent value=’65’ of=’Cleanjerk’ in=’kg’][/percent] 3 @ [percent value=’75’ of=’Cleanjerk’ in=’kg’][/percent] 1 @ [percent value=’85’ of=’Cleanjerk’ in=’kg’][/percent]

rest 3′

3rd Ladder for Time

3 @ [percent value=’77’ of=’Cleanjerk’ in=’kg’][/percent] 2 @ [percent value=’87’ of=’Cleanjerk’ in=’kg’][/percent] 1 @ [percent value=’95’ of=’Cleanjerk’ in=’kg’][/percent]

Notes. Use only 1 Barbell!

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 2′
3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] rest 3′
max reps @rpe 9 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent] [um_show_content roles=’um_top,administrator,editor’]

MAKE A VIDEO!

[/um_show_content]

Banded Squat

3 x 3 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent]

Notes. Use medium Bands – feel confortable in bottom position but feel heavy in top.

Banded Squat

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Hip Thrust

10-12 @ [percent value=’52’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 3 set

[/um_show_content]

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 2′
3 @ [percent value=’82’ of=’bench-press’ in=’kg’][/percent] rest 3′
max reps @rpe 9 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent] [um_show_content roles=’um_top,administrator,editor’]

MAKE A VIDEO!

[/um_show_content]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Split Your 1st Session Here If You Can

[/um_show_content]

Engine

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Row

3 Rounds of

2′ @ [percent value=’50’ of=’ex-test-rower’ in=’watt’][/percent] 2′ @ [percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent] 2′ @ [percent value=’70’ of=’ex-test-rower’ in=’watt’][/percent] rest 1′
15″ @ [percent value=’115′ of=’ex-test-rower’ in=’watt’][/percent] 45″ @ [percent value=’35’ of=’ex-test-rower’ in=’watt’][/percent] x 3 set
rest 3′ then
max time @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent]

Target. Target is to hit from over 4′. CAP is 9′

Suggest. Refresh you BIO – parameter: Time To Exhaustion

Notes. Mix Ergometers is NOT allowed

[/um_show_content] [um_show_content roles=’um_top,administrator,editor’]

Inviate i grafici Cardio Firstbeat.
Se avete la possibilità, monitorate SmO2 sul VL o Erector Spinal Inspiritory Muscle.

[/um_show_content]

Stretching & Mobility

Stretching EMOM – Lower Body

Stretching EMOM – Upper Body

Tuesday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

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

[workout_short title=’Mixed_T1′ result_type=’reps’]

AMRAP 8′

1 Snatch @ 61/43Kg
8 Chest to Bar
2 Snatch @ 61/43Kg
8 Chest to Bar
3 Snatch @ 61/43Kg
8 Chest to Bar
4 Snatch @ 61/43Kg
8 Chest to Bar
5 Snatch @ 61/43Kg
8 Chest to Bar
6 Snatch @ 61/43Kg
8 Chest to Bar
..follow the pattern

[um_show_content roles=’um_top,administrator,editor’]

MAKE A VIDEO!

Notes.
SetupTimer: 8′ Amrap
Equipment: Barbell and Pull Up Bar
Strategy This workout is a test after many week of power endurance protocol, this time barbell load and C2Bar repetitions are same for all so you can use past week feeling to set your pace.
Total volume is lower but you haven’t rest in the middle of workout so you can control the pace to be able to push hard until the last second.
Pay attention to save your grip, 8 minute are so different from short 3′ interval, so use tngo in the snatch only if the weight is about the 50% of your 1RM and your technique is so efficient.
Achievement Put the a-specific work make in past week protocol into a sport-spefic situation as a 8′ Amrap couplet with a pulling weightlifting and bodyweight couplet.

[/um_show_content] [/workout_short]

HIIT

[um_show_content roles=’um_top,administrator,editor’]

Salandra – Marincenco

For Time

8 Russian Swings @2×24/16Kg
8 V-ups
4 Russian Swings @2×32/24Kg
4 Wall Ball 15/9Kg
rest 30″ x 10 set

Notes. Do NOT do HIIT. Go easy to hard pace between rounds, so increment pace every round

[/um_show_content]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

AMRAP 30″

6/5 Cal Assault Bike over [percent value=’120′ of=’ex-test-bike-erg’ in=’watts’][/percent] max double Dumbbell Thrusters 2×17,5/12,5Kg

rest 1′

AMRAP 30″

8/6 Cal Assault Bike over [percent value=’180′ of=’ex-test-bike-erg’ in=’watts’][/percent] max double Dumbbell Thrusters 2×17,5/12,5Kg

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.

[/um_show_content]

Death By 30″

8/6 Cal Assault Bike
6 double Dumbbell Thrusters 2×17,5/12,5Kg
rest 30″
6 double Dumbbell Thrusters 2×17,5/12,5Kg
8/6 Cal Assault Bike
rest 30″ – continue until fail. Max 6 Rounds (12 total 30″ sets).

Firstbeat Guided Option. Continue until Aerobic TE is over 3.2 and Anaerobic Training Effect hit over 2.4
Setup Timer: Interval 30″ ON – 30″ OFF
Equipment: Couple of Dumbbell and Assault Bike.
Flow: In 30″ perform prescribed Calories on Assault bike then in the time remain 6 repetitions of Dumbbell Thruster, 30″ rest and come back start from 6 DB Thruster then sprint the Assault Bike to finish the 8 Calories in the cap time, then rest 30″ and restart from Bike until you success to finish the rep in the cap time.
Strategy: Perform every round at max effort.
30″ Rest are so short time so probably after the first two complete set you aren’t able to restore your heart-rate and dispose of the lactate accumulated so this is the moment to suffer and push the body over your mind.
Time is short so push really hard, we suggest sprinting the bike but not as an all-out effort, work on speed up the transition and fastening the Thruster with an active descent of the Dumbbell from overhead to full squat position.
Every round count so push until the last second to perform that last calories also if the leg and lungs burning.
Achievement: Push really hard for many intervals with 1:1 work-rest time means to improve the ability to restore even more quickly energy after a high effort and be ready to push hard for another one until you aren’t able to restart another round.

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Split Your 1st Session Here If You Can

[/um_show_content]

Workout

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

For Time

5 Rounds For Time

20 GHD Situps
2 Rope Climb
10m Double Dumbbell Lunges 2×22,5/15Kg

[percent value=’25’ of=’strict-handstand-push-ups’ in=”]Strict Ring Dips[/percent] rest 30″/1’/1’30″/2′ b/r

Setup Timer: Interval 30″ ON – 30″ Rest
Equipment: GHD, Rope, Couple of Dumbbell and Low RIng.
Flow: Perform 5 round for time of prescribed movement with an incremental rest between every round, score is total time (work + rest).
Strategy: This incremental rest modality is another way to pushing hard and in the same time maintain a medium pace.
The forced rest before to re-start the GHD Sit Up allows you to pushing hard the 20 rep so your midline muscles are relatively restored.
As usual identify and work to improve your weakness point in this workout where the total time isn’t the most important things.
Achievement: Try to perform every round in the same time or try to slightly increase pace from first to last not the opposite.
Accumulate some volume of sport-specific bodyweight movement with medium intensity and controlled pace, incremental rest 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.

[/um_show_content]

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

How do you feel today?

[gravityform id="2" title="false" description="false"]

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

Midline Work

[workout_short title=’WED_WC1′ result_type=’time’]

For Time – cap 10′

21 Deadlift @ 80/55Kg
21 Handstand Push-ups
15 Deadlift @ 80/55Kg
15 Handstand Push-ups
9 Deadlift @ 80/55Kg
9 Handstand Push-ups
12 Deadlift @ 120/82Kg
7,5+7,5m Handstand Walk
9 Deadlift @ 120/82Kg
7,5+7,5m Handstand Walk
6 Deadlift @ 120/82Kg
7,5+7,5m Handstand Walk

SetupTimer: Stopwatch
Equipment: Barbell (use only one and load it after first section), wall and floor marks every 2,5 m for HSWalk.
StrategyThis typical midline-shoulder dominant workout is the perfect ending test for all the last week couplet workout with Deadlift and Handstand Walk.
The first section is a pre-fatigue for the second so manage the effort in the big set to be able to push hard in the final part with heavier Deadlift and HSWalk.
As usual try to be efficient but complete every rep with a competition standard, control full extension in the Deadlift and hip/elbows locked in the HSPUs.
Achievement Put into a more sport specific workout all the repetion volume and feeling accumulated in the last week emom.
Try to reproduce an effort typical of Crossfit competition that create big stress on your lower back and testing your skill level with some set of HSWalk with shoulder and midline muscles so fatigued and high heart rate.

[/workout_short]

Sport Specific – PN

[workout_short title=’OMAR’ result_type=’time’]

“Omar“

For time:
95/65 pound barbell Thrusters, 10
15 Bar facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees

Notes. U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

[/workout_short]

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

How do you feel today?

[gravityform id="2" title="false" description="false"]

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

CHALLENGE TIME

How many reps do you complete in 20 seconds?
1 Pullover + 1 Muscle Up

Post your score on Instagram and tag @tommasonisi ?

CORE

EMOM 5’

10” Holding L-Sit from ground

L-Sit

EMOM 5’

15” Banded Skip

Banded Skip

EMOM 5’

20” Air V-Ups

Air V-up

RING

Every 1’30” x 9’

5 Ring Row Muscle Up Transition

3 Half Strict Ring Muscle Up

Scaled Version -> with band.

Ring Row Muscle Up Transition

Half Strict Ring Muscle Up

Notes. In both exercise don’t loose the grip of the hands.

Engine

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Bike Erg

3 Rounds of

2′ @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watt’][/percent] 2′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’][/percent] 2′ @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watt’][/percent] rest 1′
15″ @ [percent value=’115′ of=’ex-test-bike-erg’ in=’watt’][/percent] 45″ @ [percent value=’35’ of=’ex-test-bike-erg’ in=’watt’][/percent] x 3 set
rest 3′ then
max time @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watt’][/percent]

Target. Target is to hit from over 4′. CAP is 9′

Suggest. Refresh you BIO – parameter: Time To Exhaustion

Notes. Mix Ergometers is NOT allowed

[/um_show_content] [um_show_content roles=’um_top,administrator,editor’]

Inviate i grafici Cardio Firstbeat.
Se avete la possibilità, monitorate SmO2 sul VL.

[/um_show_content]

Swim Session

You can substitute Engine session with this session:

Warmup

6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′

Technique

12 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”

Workout

5 x ( 100 + 100 ) > front crawl @80% max effort + backstroke rest b/s

Cool down

100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Warmup

4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″

Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)

Technique

6 x 25 m underwater dolphin use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy

Workout

3 x 100 3 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 5 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 8 kicks / 1 stroke active rest breastroke only arms

Cool down

200 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

Stretching & Mobility

Stretching EMOM – Upper Body

Stretching EMOM – Lower Body

Friday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

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

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

Snatch – Any Style

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

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

[/um_show_content]

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]

Snatch – Any Style

1st Ladder for Time

8 @ [percent value=’37’ of=’snatch’ in=’kg’][/percent] 6 @ [percent value=’47’ of=’snatch’ in=’kg’][/percent] 4 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] 2 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]

rest 3′

2nd Ladder for Time

6 @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] 4 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 2 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

rest 3′

3rd Ladder for Time

4 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 2 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’95’ 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 2′
2 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 3′
max reps @ [percent value=’100′ of=’squatclean’ in=’kg’][/percent] [um_show_content roles=’um_top,administrator,editor’]

MAKE A VIDEO!

[/um_show_content]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Strict High Pull

10-12 @ [percent value=’33’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 set

[/um_show_content]

Push Press from Rack

For Time

35 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Split Your 1st Session Here If You Can

[/um_show_content]

SIT – RDT

[workout_short title=’FRI_WC1′ result_type=’time’]

In 15′ Cap

200m Sprint (try to calculate with GPS perfect distance)
rest as need
25/20 Calories Row
rest as need
25/20 Calories Bike Erg
rest as need
25/20 Calories Ski Erg
rest as need
25/20 Calories Assault Bike

Score. Score is total time (sum of every single effort).

Cap. Remember that you have 15′ time cap

[/workout_short]

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

How do you feel today?

[gravityform id="2" title="false" description="false"]

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

[workout_short title=’Mixed_T2′ result_type=’reps’]

AMRAP 8′

1 Clean&Jerk @ 84/61Kg
8 Handstand Push-ups
2 Clean&Jerk @ 84/61Kg
8 Handstand Push-ups
3 Clean&Jerk @ 84/61Kg
8 Handstand Push-ups
4 Clean&Jerk @ 84/61Kg
8 Handstand Push-ups
5 Clean&Jerk @ 84/61Kg
8 Handstand Push-ups
6 Clean&Jerk @ 84/61Kg
8 Handstand Push-ups
..follow the pattern

Notes.
SetupTimer: 8′ Amrap
Equipment: Barbell and Wall for HSPUs
Strategy This workout is a test after many week of power endurance protocol, this time barbell load and Handstand Push Ups repetitions are same for all so you can use past week feeling to set your pace.
Total volume is lower but you haven’t rest in the middle of workout so you can control the pace to be able to push hard until the last second.
Pay attention to save your shoulder, 8 minute are so different from short 3′ interval, so use tngo in the C&J only if the weight is about the 50% of your 1RM and your catch&go technique is so efficient.
Achievement Put the a-specific work make in past week protocol into a sport-spefic situation as a 8′ Amrap couplet with a weightlifting and bodyweight couplet.

[um_show_content roles=’um_top,administrator,editor’]

MAKE A VIDEO!

[/um_show_content] [/workout_short]

Workout

[workout_short title=’30_RMU’ result_type=’time or reps’]

For Time

30 Ring Muscle Ups

Notes.

SetupTimer: Stopwatch
Equipment: High Ring
Strategy This workout is so simple but as every workout with only one movement can be a trap.
Athlete A – Gym master= (Go unbroken:)) or perform a big initial set than some second rest and complete the missing repetition.
Athlete B – Medium level= partitioned in a smart way all the repetition and work with the timer to push don’t take too longer rest for example if you perform 10 initial set then 5 rep every 30″ you be able to finish under 3′, 4 every 30″ under 4′ and so on.
Athlete C – Ring Muscle Up is your weakness= try to control the pace from the beginning and pay attention to don’t arrive at fail a rep.
Fail a RMU isn’t like fail a Double Under, time and energy wasted are really higher.
For all the athlete, be smart and get off to every set controlling the ring so every time you can’t wait that they are perfectly stop to grip it!!!

[um_show_content roles=’um_top,administrator,editor’]

MAKE A VIDEO!

[/um_show_content] [/workout_short]

Stretching & Mobility

Stretching EMOM – Lower Body

Stretching EMOM – Upper Body