Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
Squat Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Muscular Endurance
For Quality
30″ Jumping Lunges
10″ rest
30″ Goblet Squat Heavy Kettlebell/Dumbbell/Object
10″ rest
20″ Jumping Lunges
10″ rest
20″ Goblet Squat Heavy Kettlebell/Dumbbell/Object
10″ rest
10″ Jumping Lunges
10″ rest
10″ Goblet Squat Heavy Kettlebell/Dumbbell/Object
30″ Empty Barbell Back Rack Jumping Squat
10″ rest
30″ Empty Barbell Overhead Back Lunges
10″ rest
20″ Empty Barbell Back Rack Jumping Squat
10″ rest
20″ Empty Barbell Overhea Back Lunges
10″ rest
10″ Empty Barbell Back Rack Jumping Squat
10″ rest
10″ Empty Barbell Overhead Back Lunges
SIT/HIIT/MICT
AMRAP 2’30 on – 2’30 off – Go every 5′:
Odd Sets: 12/9 Cal Skierg
12 Toes To Bar
12 Double Dumbbell Clean 2×22,5/15
Max Double Dumbbell Shoulder to Overhead
Even Sets 21 Box Jump Over 60/50cm
15m Handstand Walk
12 Double Dumbbell Shoulder to Overhead 2×22,5/15
Max Double Dumbbell Clean
Sport Specific
6′ EMOM
Odd. [percent value=’65’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent] Even. Row 50″ @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’]
3′ rest
6′ EMOM
Odd. [percent value=’75’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent] Even. Row 50″ @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’]
3′ rest
6′ EMOM
Odd. [percent value=’85’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent] Even. Row 50″ @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent]
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
Tuesday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
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
SIT/HIIT/MICT
20′ AMRAP
1 Kettlebell Snatch Right Arm
1 Kettlebell Russian Swing Right Arm
1 Kettlebell Clean&Jerk Right Arm
1 Kettlebell Overhead Squat Right Arm
1 Kettlebell Snatch Left Arm
1 Kettlebell Russian Swing Left Arm
1 Kettlebell Clean&Jerk Left Arm
1 Kettlebell Overhead Squat Left Arm
2 Kettlebell Snatch Right Arm
2 Kettlebell Russian Swing Right Arm
2 Kettlebell Clean&Jerk Right Arm
2 Kettlebell Overhead Squat Right Arm
2 Kettlebell Snatch Left Arm
2 Kettlebell Russian Swing Left Arm
2 Kettlebell Clean&Jerk Left Arm
2 Kettlebell Overhead Squat Left Arm
.
.
5 Kettlebell Snatch Right Arm
5 Kettlebell Russian Swing Right Arm
5 Kettlebell Clean&Jerk Right Arm
5 Kettlebell Overhead Squat Right Arm
5 Kettlebell Snatch Left Arm
5 Kettlebell Russian Swing Left Arm
5 Kettlebell Clean&Jerk Left Arm
5 Kettlebell Overhead Squat Left Arm
Then Restart from the beginning
Penalty for drop the KB are 400 m run @ [percent value=’75’ of=’ex-test-run’ in=’Km/h’]
Sport Specific
12′ AMRAP For Quality
5 One Arm Burpee Right Arm
20″ GHD Sit Up Hold
5 One Arm Burpee Left Arm
20″ GHD Sorensen Hold
5 Sandbag Squat 70/50 kg
Monostructural
Row or Run
Row
Warm Up
3′ @ [percent value=’45’ of=’ex-test-rower’ in=’Watt’][/percent]2′ @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent]1′ @ [percent value=’75’ of=’ex-test-rower’ in=’Watt’][/percent]Rest 2′ then
10 Round – No Rest b/w Round of
1′ Easy pace @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent]30″ Moderate pace @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent]15″ Hard pace @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent]Rest 2′ then
OR
Run
Warm Up
3′ @ [percent value=’45’ of=’ex-test-run’ in=’km/h’][/percent]2′ @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent]1′ @ [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent]Rest 2′ then
10 Round – No Rest b/w Round of
1′ Easy pace @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent]30′ Moderate pace @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]15″ Hard pace @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent]Rest 2′ then
Choose only one monostructural between Run or Row.
If you like to train into Cardiac Zones follow the pattern:
– Jog –> Zone 1/2 (Recovery training)
– Easy pace –> Zone 2/low 3 (Aerobic Zone)
– Moderate pace –> Zone 3/low 4 (Anaerobic Threshold)
– Hard pace –> Zone 4/5 (High Intensity)
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
Wednesday
Myofascial Release
Take your time to release your Lower Body
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Muscular Endurance
Push&Pull – Push Focus
15″ Box Dip Top Position Hold
no rest
Russian Box Dip [percent value=’40’ of=’strict-ring-dips’ in=’kg or time’]Strict Ring Dip[/percent]
1′ rest
15″ Box Dip Top Position Hold
no rest
Russian Box Dip [percent value=’30’ of=’strict-ring-dips’ in=’kg or time’]Strict Ring Dip[/percent]
45″ rest
15″ Box Dip Top Position Hold
no rest
Russian Box Dip [percent value=’25’ of=’strict-ring-dips’ in=’kg or time’]Strict Ring Dip[/percent]
30″ rest
15″ Box Dip Top Position Hold
no rest
Russian Box Dip [percent value=’15’ of=’strict-ring-dips’ in=’kg or time’]Strict Ring Dip[/percent]
15″ rest
15″ Box Dip Top Position Hold
no rest
Russian Box Dip [percent value=’10’ of=’strict-ring-dips’ in=’kg or time’]Strict Ring Dip[/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Push&Pull – Pull Focus
For Quality – 5 Set of
6/8 Tempo Inverted Bar Row 3.1.3.1 (Feet Parallel at the Bar)
no rest
30″ max Barbell Snatch Grip Pendlay Row (fast execution – smooth pace) @[percent value=’40’ of=’snatch’ in=’kg’]Snatch[/percent]
1′ rest b/w set
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SIT/HIIT/MICT
45′ Running Clock
15″ Max DB Thruster / Plyo Box Jump Over
no rest
10″ BikeErg @ [percent value=’170′ of=’ex-test-bike-erg’ in=’Watt’] BikeErg [/percent]
1′ rest between bouts
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’]When fail, for remaining time cool down until 45:00 by easy monostructural elements
Increasing wattage risks being lost of muscle coordination. This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Sport Specific
For Time
Every 90″ Until Accumulate [percent value=’400′ of=’bar-facing-burpees-in-8′ in=”] Burpees [/percent]
33 Double Under
11 Overhead Squat @ 43/30 Kg
Max Reps Bar Facing Burpees
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
2′ rest
For Time
Start Every 90″ Until Accumulate [percent value=’400′ of=’bar-facing-burpees-in-8′ in=”] Burpees [/percent]
5/4 Cal Assault Bike
11 Kettlebell A. Swing 24/16 kg
Max Reps Bar Facing Burpees
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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
Thursday
Mobility & Myofascial Release
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
Squat Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 12 Straight Arms Band Pull Down in Hinge Position
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
TK Goblet Band Hip Extension
Goblet Sumo Squat
Muscular Endurance
4′ EMOM – Grip Endurance
Odd: 15+15″L-Sit Rope Hang (15″ right hand above left / 15″ left hand above right)
Even: 30″ Barbell (Axle Bar or Fat Grip if you can) Deadlift Hold [percent value=’50’ of=’deadlift’ in=’Kg’][/percent]
rest 2′ x 2 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
4 Rounds for Quality – Hamstring Development
30″ Banded Leg Curl on Bench
30″ Rest
30″ Band Assisted GHD Glute Ham Raise
90″ Rest b/r
Don’t be scared to scale Glute Ham Raises with a band to find a perfect form.
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SIT/HIIT/MICT
45′ Running Clock:
10″ Max Sumo Deadlift High Pull @35/25Kg
15″ SkiErg @ [percent value=’170′ of=’ex-test-ski-erg’ in=’Watt’]SkiErg[/percent]
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’]When fail, for remaining time cool down until 45:00 by easy monostructural elements
Increasing wattage risks being lost of muscle coordination. This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Sport Specific
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’50’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’20’ of=’c2b-in-2′ in=”]Pull Up[/percent]
2′ Rest –
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’45’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’17’ of=’c2b-in-2′ in=”]Pull Up[/percent]
2′ Rest –
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’40’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’15’ of=’c2b-in-2′ in=”]Pull Up[/percent]
2′ Rest –
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’35’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’12’ of=’c2b-in-2′ in=”]Pull Up[/percent]
Stretching & Mobility
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
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′
Saturday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
SIT/HIIT/MICT
25′ Running Clock:
8 Burpees Box Jump Over
8 Shoulder to Overhead @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
8/6 Cal BikeErg
8 Wall Ball 12/9 kg
rest 1′
8/6 Cal Row
8 Hang Clean @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Sport Specific
4 Rounds For Time
15 Toes To Bar
12 Double Dumbbell Step Over Box 2×22,5/15 kg
9 Strict Hand Stand Push Up
Reserved for ONAIR
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no rest
4 Rounds For Time
15 GHD Sit-Up
12m Double Dumbbell Front Rack Lunges 2×22,5/15 kg
9 Bar Muscle Ups
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Monostructural
Bike Erg or Run
Bike Erg
Warm Up
3′ @ [percent value=’45’ of=’ex-test-bike-erg’ in=’Watt’][/percent] 2′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’Watt’][/percent] 1′ @ [percent value=’75’ of=’ex-test-bike-erg’ in=’Watt’][/percent]
30′ Running Clock
Spin on Bike Erg for [percent value=’100′ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’]
then
Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’90’ of=’ex-test-bike-erg’ in=’watt’]
repeat until CAP
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
then
30′ Running Clock
Row for [percent value=’100′ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’40’ of=’ex-test-rower’ in=’watt’]
then
Row for [percent value=’40’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’90’ of=’ex-test-rower’ in=’watt’]
repeat until CAP
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OR
Run
Warm Up
3′ @ [percent value=’45’ of=’ex-test-run’ in=’km/h’][/percent] 2′ @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 1′ @ [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent] Rest 2′ then
For Quality
1 mile @ [percent value=’70’ of=’ex-test-run’ in=’km/h’][/percent]
3′ easy jog
800m @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
800m @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
400m @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent] 2′ easy jog
400m @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent] 2′ easy jog
400m @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent]
[/um_show_content]
Choose only one monostructural between Run or Row.
If you like to train into Cardiac Zones follow the pattern:
– Jog –> Zone 1/2 (Recovery training)
– Easy pace –> Zone 2/low 3 (Aerobic Zone)
– Moderate pace –> Zone 3/low 4 (Anaerobic Threshold)
– Hard pace –> Zone 4/5 (High Intensity)
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