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.
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
1′ Wall Sit
no Rest
21 Kettlebell Goblet Squat@16/12 kg
no Rest
15 Kettlebell Goblet Squat@24/16 kg
no Rest
9 Kettlebell Goblet Squat@32/24 kg
1′ Rest
45″ Wall Sit
no Rest
15 Kettlebell Goblet Squat@16/12 kg
no Rest
12 Kettlebell Goblet Squat@24/16 kg
no Rest
9 Kettlebell Goblet Squat@32/24 kg
45″ rest
30″ Wall Sit
no Rest
12 Kettlebell Goblet Squat@16/12 kg
no Rest
9 Kettlebell Goblet Squat@24/16 kg
no Rest
6 Kettlebell Goblet Squat@32/24 kg
2′ Rest
4 Set of – 1′ AMRAP – 30″ Rest
Double Dumbbell Front Rack Lunges@2×22,5/15 kg
SIT/HIIT/MICT
AMRAP 2′ ON – 2′ OFF – Go every 4′ x 24′:
Odd Sets:
15/12 Cal Row
12 Burpee Box Jump Over
Then in The Remaining Time:
Max Complex Power Clean + Hang Squat Clean @[percent value=’60’ of=’squatclean’ in=’kg’][/percent]
Even Sets:
15/12 Cal BikeErg
60 Double Under
Then in The Remaining Time:
Max Complex Power Snatch + Hang Squat Snatch @[percent value=’60’ of=’snatch’ in=’kg’][/percent]
Sport Specific
Every 2′ For 6′
Row 40″ @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’80’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]
3′ rest
Every 2′ For 6′
Row 40″ @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’90’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]
3′ rest
Every 2′ For 6′
Row 40″ @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’100′ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/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
3 sets of 6′ AMRAP – 1′ Rest between sets
45″ Kettlebell Snatch Right Arm
15″ Kettlebell Windmill Right Arm
45″ Kettlebell Snatch Left Arm
15″ Kettlebell Windmill Left Arm
45″ Kettlebell Clean Right Arm
15″ Kettlebell Russian Swing Right Arm
45″ Kettlebell Clean Left Arm
15″ Kettlebell Russian Swing Left Arm
45″ Kettlebell Jerk Right Arm
15″ Kettlebell Overhead Squat Right Arm
45″ Kettlebell Jerk Right Arm
15″ Kettlebell Overhead Squat Left Arm
Reserved for ONAIR
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For Time – 20 Total Alternated Round of Complex
1 Rep of Kettlebell Snatch
1 Rep of Kettlebell Windmill
1 Rep of Kettlebell Russian Swing
1 Rep of Kettlebell Clean
1 Rep of Kettlebell Jerk
1 Rep of Kettlebell Overhead Squat
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Sport Specific
Reserved for ONAIR
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20′ Running Clock
12 Pull-ups
6 Step Over Box Single Dumbbell @22,5/15Kg
12 Handstand Push-ups
6 Step Over Box Single Dumbbell @22,5/15Kg
1 Squat Clean
no rest b/s
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Monostructural
Choose between Rowing and Run
Rowing
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 Rounds of:
45″ Easy pace @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 45″ 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]
Reserved for ONAIR
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Rest 2′ then
For Time
500 m Row @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent]
rest 1′
500 m Row @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent]
rest 1′
500 m Row @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent]
Rest 1′
500 m Row @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent]
Rest 1′
500 m Row @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent]
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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
10 Rounds of:
45″ Easy pace @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 45″ 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]
Reserved for ONAIR
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Rest 2′ then
For Time
400 m Run @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
Rest 1′
400 m Run @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent]
Rest 1′
400 m Run @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent]
Rest 1′
400 m Run @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent]
rest 1’30
400 m Run @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
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If you want to train into Cardiac Zones follow the pattern:
– Jog –> Zone 1/2 (Recovery)
– 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
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Muscular Endurance
Push&Pull – Push Focus
For Quality
45″ Wall Pike (90°) Shoulder Tap
No Rest
9 Dumbbell Shoulder to Overhead@2×30/22,5 kg
15″ Rest
15 Dumbbell Shoulder to Overhead@2×22,5/15 kg
15″ Rest
21 Dumbbell Shoulder to Overhead@2×15/10 kg
1′ Rest
45″ Wall Pike (90°) Shoulder Tap
No Rest
9 Dumbbell Shoulder to Overhead@2×30/22,5 kg
10″ Rest
12 Dumbbell Shoulder to Overhead@2×22,5/15 kg
10″ Rest
15 Dumbbell Shoulder to Overhead@2×15/10 kg
1′ Rest
45″ Wall Pike (90°) Shoulder Tap
No Rest
6 Dumbbell Shoulder to Overhead@2×30/22,5 kg
5″ Rest
9 Dumbbell Shoulder to Overhead@2×22,5/15 kg
5″ Rest
12 Dumbbell Shoulder to Overhead@2×15/10 kg
3′ Rest
3 Set for Quality – 30″ Rest Between Set
10 Bench Press @[percent value=’40’ of=’bench-press’ in=’kg’][/percent] 1 Set Max Push Up Unbroken
Reserved for ONAIR
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Push & Pull – Pull Focus
For Quality
45″ Ring Row
No Rest
6+6 Dumbbell Bent Over Row@30/22,5 kg
15″ Rest
8+8 Dumbbell Bent Over Row@2×22,5/15 kg
15″ Rest
10+10 Dumbbell Bent Over Row@2×15/10 kg
1′ Rest
45″ Ring Row
No Rest
5+5 Dumbbell Bent Over Row@2×30/22,5 kg
10″ Rest
7+7 Dumbbell Bent Over Row@2×22,5/15 kg
10″ Rest
9+9 Dumbbell Bent Over Row@2×15/10 kg
1′ Rest
45″ Ring Row
No Rest
4+4 Dumbbell Bent Over Row@2×30/22,5 kg
5″ Rest
6+6 Dumbbell Bent Over Row@2×22,5/15 kg
15″ Rest
8+8 Dumbbell Bent Over Row@2×15/10 kg
3 Set for Quality – 1′ Rest Between Set
[percent value=’25’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent]
no Rest
1 Set Max Ring Strict Pull Up Unbroken
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SIT/HIIT/MICT
Reserved for ONAIR
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45′ Running Clock
10″ Double Dumbbell Snatch @2×22,5/15
5″ transition
15″ Row @ [percent value=’170′ of=’ex-test-rower’ in=’Watt’][/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 you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination. This type of work is one of the best ways to increase mitochondrial biogenesis and density.
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Sport Specific
AMRAP 30′
8 Double Dumbbell Thrusters 2×22,5/15Kg[percent value=’50’ of=’bar-facing-burpees-in-8′ in=”]Dumbbell Facing Burpees[/percent]
16 GHD Sit-ups
Before the end of 3′ set you have to complete:
8/6 Cal Assault Bike
[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
After completing Ring Muscle Ups, wait for the new round before resuming the AMRAP from the last completed exercise.
Ex.
If you start Cal AB and Ring Muscle Ups after performing 6 GHD Sit-ups, in the next round, you have to restart from the remaining 10 GHD Sit-ups.
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
- 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
For Quality – Grip Endurance
A)Max Time Bar Hang Hold
Rest 2:1 of A
B)Max Time Bar Hang Hold
Rest 2:1 of B
C)Max Time Bar Hang Hold
Rest 2:1 of C
D)Max Time Bar Hang Hold
3′ Rest
For Time
Bar Hang Hold @ Score of First Section (A+B+C+D)
Every Break Perform 15m (7,5+7,5) Double Dumbbell Farmer Carry
Reserved for ONAIR
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4 Rounds for Quality – Harmstring Development
30″+30″ Single Leg Glute Bridge Hold
30″ Rest
Max Qualitative Rep of GHD Glute Ham Raise
90″ Rest Between Set
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SIT/HIIT/MICT
45′ Running Clock:
10″ Sled Push (If Haven’t a Sled Pushing a Plio Box and Put On Some Bumper)
5″ transition
15″ BikeErg @ [percent value=’170′ of=’ex-test-bike-erg’ in=’Watt’][/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-rower’ in=’Watt’] When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination. This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Sport Specific
Part 1: 8 sets – 40″ ON – 20″ OFF
[percent value=’45’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] [percent value=’15’ of=’c2b-in-2′ in=”]Pull Ups[/percent]
2′ Rest Then
Part 2: For Time – 40″ ON – 20″ OFF – complete in free scheme:
[percent value=’360′ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] [percent value=’120′ 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
Reserved for ONAIR
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Bike Erg or Assault Bike
Easy Spin until reach Zone 3 of Cardiac BPM
then start below
AMRAP 7′
10 Power Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
[percent value=’12’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]
10 Shoulder to Overhead @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
[percent value=’12’ of=’c2b-in-2′ in=”] Chest to Bar[/percent]
10 Overhead Squat @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
[percent value=’12’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]
10 Sumo Deadlift High Pull @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
[percent value=’12’ of=’c2b-in-2′ in=”] Chest to Bar[/percent]
max Burpees Box Jump Over
Active rest 2′ x 3 set
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Sport Specific
Reserved for ONAIR
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2′ ON – 1′ OFF – Go every 3′ for 24′
4 Bar Muscle Ups
12 Kettlebell A. Swings 24/16Kg
24 Double Unders
Max Cals Erg (choose one between Rower, Bike or monostructural element like Burpee)
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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=’105′ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’][/percent]
then
Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watt’][/percent]
repeat until CAP
Reserved for ONAIR
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then
30′ Running Clock
Row for [percent value=’105′ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’40’ of=’ex-test-rower’ in=’watt’][/percent]
then
Row for [percent value=’40’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent]
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=’75’ of=’ex-test-run’ in=’km/h’][/percent]
3′ easy jog
800m @ [percent value=’85’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
800m @ [percent value=’85’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
Reserved for ONAIR
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400m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent] 2′ easy jog
400m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent] 2′ easy jog
400m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent]
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Choose only one monostructural between Run or Row.
If you want 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