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 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
Ankle Mobility – Part 3
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
Sport Specific
Snatch + Behind the Neck Push Jerk + Overhead Squat
(1+1+1) x 5 @ Empty Bar
rest 1′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Power Snatch – tempo up to the knee 5″
1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′ x 5 set
[/um_show_content]
Power Snatch + Hang Squat Snatch
1+2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 3′ b/s x 3 set (only last set as usual!)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Snatch Balance + Overhead Squat
1+2 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 3 set
[/um_show_content]
Overhead Squat
3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
Overhead Squat
3 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
Overhead Squat
3 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 3 b/s x 3 set
3 Rounds For Time
8 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
16 Push-ups
30″ Full Arm Plank Position
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
For Time
15 Back Squat from Ground @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
8 HSPU
4 Muscle Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
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
- 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
Power Clean + Hang Squat Clean + Thruster
(1+1+1) x 5 @ Empty Bar
rest 1′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Power Clean – tempo up to the knees 5″
1+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′ x 5 set
[/um_show_content]
Build up an heavy Power Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
then
Every 90″ for 15′
[percent value=’49’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 1+1 Power Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
Deadlift + Hang Squat Clean
1+2 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 3′ b/s x 3 set (only last set as usual!)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
AMRAP 14′
5 Power Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
15 Toes to Bar or V-ups
5m Handstand Walk or 12 Shoulder Tap
200m Run or Row
[/um_show_content]
Front Squat
6 x 10 @ [percent value=’20’ of=’squatclean’ in=’kg’][/percent]
rest 1’30 b/s
no stop between reps
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
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
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 4+4 Bear Crab Roll
- 12 Tall Kneeling Face Pull with Band
- 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
Sport Specific
EMOM 12′
Odd: 1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch @empty bar
Even: 10 Snatch Grip Back Thrusters @empty bar
Running Clock AMRAP 20′
1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch @[percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 15″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 2 set @[percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 3 set @[percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 4 set @[percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch @[percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 15″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 2 set @[percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 3 set @[percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 4 set @[percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 15″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 2 set @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 3 set @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Hang Power Snatch + 1 Overhead Squat + 1 Hip Squat Snatch) x 4 set @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′ and back again to @[percent value=’30’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Snatch Grip Back Thrusters
Every 2′ for 20′
10 Reps @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Snatch Pull
Every 1’30 for 15′
1+1 as heavy as possible
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
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
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
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
Sport Specific
30-25-20-15-10-5 Reps For Quality
Shoulder to Overhead @empty bar
Push-ups
Power Clean + Squat Jerk
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Every 30″ for 3′
1+1 @[percent value=’30’ of=’cleanjerk’ in=”][/percent] then rest 2′
[/um_show_content]
Every 30″ for 3′
1+1 @[percent value=’35’ of=’cleanjerk’ in=”][/percent] then rest 2′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Every 30″ for 3′
1+1 @[percent value=’40’ of=’cleanjerk’ in=”][/percent] then rest 2′
[/um_show_content]
Every 30″ for 3′
1+1 @[percent value=’45’ of=’cleanjerk’ in=”][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Every 30″ for 3′
1+1 @[percent value=’50’ of=’cleanjerk’ in=”][/percent]
[/um_show_content]
Power Clean + Jerk – stop 5″ in Dip Jerk Position
1+3 @[percent value=’60’ of=’cleanjerk’ in=”][/percent]
rest 2′ b/s x 3 set
1+2 @[percent value=’70’ of=’cleanjerk’ in=”][/percent]
rest 2′ b/s x 3 set
1+1 @[percent value=’80’ of=’cleanjerk’ in=”][/percent]
rest 2′ b/s x 3 set
For Time
30 Power Clean & Jerk @60/40Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
For Time
30 Power Clean & Jerk @60/40Kg
[/um_show_content]
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
Sport Specific
Hang Power Clean + Front Squat
8+4 @ empty bar
rest 30″ x 8 set
Hang Power Clean
max reps in 2′ @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 2′
max reps in 1′ ON – 30″ OFF x 2 set
rest 2′
max reps in 30″ ON – 15″ OFF x 4 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Muscle Snatch + BTN Push Press
Every 2′ for 16′
2+4 @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Every 8′ for 40′
20 Push-ups
30 Air Squat
40 Sit-ups
5 Power Snatch @[percent value=’60’ of=’snatch’ in=’kg’][/percent]
4 BTN Push Jerk @[percent value=’60’ of=’snatch’ in=’kg’][/percent]
3 @[percent value=’60’ of=’snatch’ in=’kg’][/percent]
2 BTN Push Jerk @[percent value=’60’ of=’snatch’ in=’kg’][/percent]
1 Power Snatch @[percent value=’60’ of=’snatch’ in=’kg’][/percent]
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