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
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
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Face Pull
Sport Specific
Work Capacity Test – 30′ EMOM Alternated Of
1)8 Snatch @ 35/25 kg
2)8 Bar Facing Burpee
3)8 Thruster @ 35/25 kg
The goal of this test was to find your sustainable pace and try to maintain it until the last rounds. In the last round, you can push hard and go all out.
[/workout_short]
Muscular Endurance
For Quality
1′ Wall Sit
no Rest
14 Double Kettlebell Goblet Squat@2×16/12 kg
no Rest
11 Double Kettlebell Goblet Squat@2×24/16 kg
no Rest
8 Double Kettlebell Goblet Squat@2×32/24 kg
1′ Rest
45″ Wall Sit
no Rest
12 Double Kettlebell Goblet Squat@2×16/12 kg
no Rest
9 Double Kettlebell Goblet Squat@2×24/16 kg
no Rest
6 Double Kettlebell Goblet Squat@2×32/24 kg
45″ rest
30″ Wall Sit
no Rest
10 Kettlebell Goblet Squat@2×16/12 kg
no Rest
7 Kettlebell Goblet Squat@2×24/16 kg
no Rest
4 Kettlebell Goblet Squat@2×32/24 kg
2′ Rest
4 Set of – 1′ AMRAP – 30″ Rest
Goblet Dumbbell Box Step Up @22,5/15 kg (change leg every 30″ / 30″ right – 30″ left – 30″ rest)
SIT/HIIT/MICT
AMRAP 3′ ON – 1′ OFF – Go every 4′ x 24′:
Odd Sets:
20 GHD Sit Up
15/12 Cal Skierg
10 m Handstand Walk
Then in The Remaining Time:
Max Alternated Dumbbell Snatch @ 30/22,5 kg
Even Sets:
20/15 Ring Dip
15/12 Cal Assault Bike
10 Toes To Bar
Then in The Remaining Time:
Max Meter Single Dumbbell Overhead Lunges @ 30/22,5 kg
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
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
Kettlebell Cycling Test – 20′ AMRAP of Single Kettlebell Snatch @ 16/12 kg
Safe Your Hands!!!
Sport Specific
Reserved for ONAIR
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For Quality
250m Row @20 s/m
10 HSPU
10 Pull-ups
250m row @25 s/m
10 Deficit HSPU
10 Chest to Bar
250m row @30 s/m
10 Strict HSPU
10 Bar Muscle Ups
250m row @35 s/m
10 Deficit HSPU
10 Chest to Bar
250m Row @40 s/m
10 HSPU
10 Pull-ups
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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
5 Rounds of:
1’30” Easy pace @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 1’30” Moderate pace @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent] 30″ Hard pace @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent]
Reserved for ONAIR
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Rest 5′ then
Time Trial
Row 1km@Max Effort
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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
5 Rounds of:
1’30” Easy pace @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 1’30” Moderate pace @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent] 30″ Hard pace @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Rest 2′ then
Time Trial
Run 800m@Max Effort
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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
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
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
- 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
Sport Specific
Sport Specific Endurance Test – 30′ AMRAP of
100 Double Under
400 m Run
20 Toes to Bar
500 m Row
30 Wall Ball @ 9/6 kg
Muscular Endurance
Push&Pull – Push Focus
For Quality
21 No Squat Wall Ball @ 9/6 kg
No Rest
21 Dumbbell Floor Press @ 2 x 22,5/15 kg
1′ Rest
21 No Squat Wall Ball @ 9/6 kg
No Rest
15 Dumbbell Floor Press @ 2 x 22,5/15 kg
1′ Rest
21 No Squat Wall Ball @ 9/6 kg
No Rest
9 Dumbbell Floor Press @ 2 x 22,5/15 kg
3′ Rest
3 Set for Quality – 30″ Rest Between Set
5 Bench Press @[percent value=’65’ 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
[percent value=’70’ of=’maxpull-ups’ in=”]Strict Pull Up[/percent]
No Rest
15 Dumbbell Bent Over Row @ 2 x 22,5/15 kg
1′ Rest
[percent value=’55’ of=’maxpull-ups’ in=”]Strict Pull Up[/percent]
No Rest
12 Dumbbell Bent Over Row @ 2 x 22,5/15 kg
1′ Rest
[percent value=’40’ of=’maxpull-ups’ in=”]Strict Pull Up[/percent]
No Rest
9 Dumbbell Bent Over Row @ 2 x 22,5/15 kg
1′ Rest
[percent value=’25’ of=’maxpull-ups’ in=”]Strict Pull Up[/percent]
No Rest
6 Dumbbell Bent Over Row @ 2 x 22,5/15 kg
3 Set for Quality – 1′ Rest Between Set
[percent value=’65’ of=’legless-rope-climb-in-2′ in=”]Rope Climb[/percent]
no Rest
1 Set Max Barbell Pendlay Row @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
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SIT/HIIT/MICT
Reserved for ONAIR
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45′ Running Clock
20″ Assault Bike @ [percent value=’230′ of=’ex-test-bike-erg’ 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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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
Sport Specific
Strength Endurance
AMRAP 8′
2 Legless Rope Climb
2 Step Over Box Double Dumbbell 2×30/22,5Kg
2 Double Dumbbell Deadlift 2×30/22,5Kg
2 Strict HSPU
2 Legless Rope Climb
4 Step Over Box Double Dumbbell 2×30/22,5Kg
4 Double Dumbbell Deadlift 2×30/22,5Kg
4 Strict HSPU
2 Legless Rope Climb
6 Step Over Box Double Dumbbell 2×30/22,5Kg
6 Double Dumbbell Deadlift 2×30/22,5Kg
6 Strict HSPU
…follow the pattern
Add 2 Reps (EXCLUDED Legless rope Climb) every round
[/workout_short]
Muscular Endurance
For Quality – Grip Endurance
A)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
Rest 2:1 of A
B)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
Rest 2:1 of B
C)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
Rest 2:1 of C
D)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
3′ Rest
For Time – Accumulated
Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg – Score of First Section (A+B+C+D)
Every Break Perform 9 Double Dumbbell Hang Power Clean @ 2 x 22,5/15
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
4 Rounds for Quality – Harmstring Development
30″ + 30″ Single Leg GHD Sorensen Hold
30″ Rest
Max Qualitative Rep of Hip Thrust [percent value=’50’ of=’backsquat’ in=’kg’][/percent]
90″ Rest Between Set
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SIT/HIIT/MICT
45′ Running Clock:
20″ Row @ [percent value=’170′ of=’ex-test-rower’ 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.
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.
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
Kettlebell Cycling Test – 20′ AMRAP of Single Kettlebell Long Cycle @ 24/16 kg
Safe Your Hands!!!
SIT/HIIT/MICT
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Bike Erg or Assault Bike
Easy Spin until reach Zone 3 of Cardiac BPM
then start below
AMRAP 7′
12 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
24 Wall Ball @ 9/6 kg
48 Double Under
9 Hang Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
18 Wall Ball @ 9/6 kg
36 Double Under
6 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
12 Wall Ball @ 9/6 kg
24 Double Under
max Burpee Bar Muscle Up in Remaining Time
Active rest 1′ x 3 set
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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
[um_show_content roles=’um_top,um_onair,administrator,editor’]
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
[um_show_content roles=’um_top,um_onair,administrator,editor’]
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