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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine N.2
Video

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
Video

General Warmup

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

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]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

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]

[/um_show_content]

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

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Bench Press tempo 1.2.x.0

4×6 reps @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

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

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

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

[/um_show_content]

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Tuesday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Lower Body Mobility Routine N.2
Video

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
Video

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
  1. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

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

Score. Total Burpees
Notes. Chicken Modality – Don’t count reps if you do fewer reps of last round

[/workout_short]

Leaderboard

Stretching & Mobility

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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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
Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine N.3
Video

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
Video

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Goblet Sumo Squat
Video

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’]

rest 1’30
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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Thursday

Mobility & Myofascial Release

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

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Saturday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Frog Hip Mobility Routine
Video

Notes. 

Frog Hip Mobility Routine 

  • 5 HK Hip Extension 
  • 5 HK External Rotation Hip extension 
  • 5 HK Internal Rotation Hip extension 
  • Other Side 
  • 5 Groin Stretch Orizzontal Foot 
  • 5 Groin Stretch Vertical Foot 
  • 5 Groin Hip Extension Vertical Foot 
  • Other Side 
  • Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground 
  • Other Side 
  • Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation 
  • Other side 
  • 90/90 5 Hip Extension 5” Eccentric Descent 
  • Other Side 
Upper Body Mobility Routine N.2
Video

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 2
Video

General Warmup

2 Sets for Quality
  1. 10″+10 Squat Pos.Pallof Press (each side)
  2. 6+6 Single Arm Prone Angel
  3. 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Video
Single Arm Prone Angel
Video
Single Leg Straight Bridge
Video

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

Notes. add 5 total Kg every round

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
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