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
Power & Power Endurance
Power Snatch + Below the Knees Hang Squat Snatch + Hang Squat Snatch
1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance
Back Squat
Ramping by double up to [percent value=’65’ of=’backsquat’ in=’kg’][/percent]
3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 3′
3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 3′
Max Reps @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent] @ rpe 8
Bench Press tempo 1.2.x.0
4×6 reps @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent]
Sport Specific
For Time
13 Push Press @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]
21 Toes to Bar or V-ups
13 Push Press @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]
15 Toes to Bar
13 Push Press @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]
9 Toes to Bar
AMRAP 18′ – 1′ ON – 30″ OFF
12 Deadlift @50/35Kg
10m Handstand Walk
9 Hang Power Clean @50/35Kg
10 Handstand Push-ups
6 Shoulder to Overhead @50/35Kg
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 Plank Spiderman
- 12 TK Straight Arms Band Pull Down
- 12 Banded Good Morning BW
Plank Spiderman
TK Straight Arms Band Pull Down
Banded Good Morning BW
Power & Power Endurance
Sumo Deadlift High Pull
Every 30″ for 3′
6 SDHP @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1’30
Every 20″ for 3′
6 SDHP @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1’30
Every 20″ for 3′
6 SDHP @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance
Push Press
10 @ RPE 9
rest 2′
8 @ RPE 9
rest 2′
6 @ RPE 9
rest 2′
4 @ RPE 9
rest 2′
Sport Specific
1′ ON – 2′ OFF – go every 3′ x 21′
[workout_short title=’TUE_WC1′ result_type=’reps’]
10 Thrusters @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] max Front Facing Burpees
[/workout_short]
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
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
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
Power & Power Endurance
Power Clean + Below the Knees Hang Squat Clean + Hang Squat Clean
1+1+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3+3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1+2+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’78’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance
Deadlift – no touch&go
Ramping by double up to [percent value=’65’ of=’deadlift’ in=’kg’][/percent] 5×5 reps @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
then
Deadlift – tempo 5.1.0
1 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’83’ of=’deadlift’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent]
[/um_show_content]
Sport Specific
Accumulate
2000/1500Kg of Overhead Squat
Every drop perform 20cal Erg or 20 Burpees
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 8′ then
Accumulate
Calories did previous round
Every 2′ from 02:00. Accumulate 120/90Kg of Overhead Squat with the previous load
[/um_show_content]
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
Power & Power Endurance
Jerk – any style
Ramping by double up to [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] then
Every 2′ for 16′
2 reps catch&go @[percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Squat Clean Thrusters + Hang Squat Clean Thrusters (aka Cluster + Hang Cluster)
Every 30″ x 3
1+2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
Every 30″ x 3
1+2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
Every 30″ x 3
1+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance
Back Squat – tempo 1.3.x
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]
rest 3′ x 3 waves (all 3-2-1)
Sport Specific
20 Rounds For Quality
2 Front Squat @ [percent value=’50’ of=’SquatClean’ in=’kg’][/percent]
2 Bar Muscle Ups
2 Deadlift @ [percent value=’50’ of=’SquatClean’ in=’kg’][/percent]
2 Ring Muscle Ups
rest 30″ b/r
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
then rest 8′
10 Rounds For Time
2 Front Squat @ [percent value=’50’ of=’SquatClean’ in=’kg’][/percent]
2 Bar Muscle Ups
2 Deadlift @ [percent value=’50’ of=’SquatClean’ in=’kg’][/percent]
2 Ring Muscle Ups
[/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
Power & Power Endurance
Snatch – any style
Ramping by single up to [percent value=’75’ of=’snatch’ in=’kg’][/percent] then
Every 1:30 for 12′
30″ Max Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest onto ergometer until new round starts
Strength & Strength Endurance
Narrow Grip Bench Press
12-10-8-6-4 reps @RPE9
Sport Specific
Every 2′ until fail
24 Double Unders
12 Wall Ball
4 Strict Deficit Handstand Push-ups
1 Hang Power Clean @50/20Kg
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