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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

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

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

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
Tall Kneeling Scapula Band
Half Strict TTB
2 Sets for Quality
  1. 10 FitBall Hip Extension
  2. 5+5 Single Leg DL Hops
FitBall Hip Extension
Single Leg DL Hops
Power Snatch

1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] rest 45″ x 3 set
rest 2′
1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Reserved for ONAIR

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Squat Snatch + Overhead Squat

1+10 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+8 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1+6 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+4 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

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Panda Pull + Hang Panda Pull
Every 2′ for 12′

1+1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]

AMRAP 18’
1 Round of

15 Pull-ups
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] Then

1 Round of

30 Double Unders
10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

2 Rounds of

15 Pull-ups
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] Then

2 Rounds of

30 Double Unders
10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

3 Rounds of

15 Pull-ups
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] Then

3 Rounds of

30 Double Unders
10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] …and go on

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:

  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

Tuesday

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

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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 
Every 3′ for 9′
Hang Power Clean

10 Reps @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Every 3′ for 9′
Hang Power Clean

10 Reps @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Reserved for ONAIR

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

Every 3′ for 9′
Hang Power Clean

10 Reps @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Hang Squat Clean + Hang Power Clean
For Time

(1+1) x 4 set @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 2 set @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 4 set @ [percent value=’74’ of=’squatclean’ in=’kg’][/percent] rest 30″ b/s

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Jerk – stop 2″ in catch position

3 x 3 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

Jerk Ladder
For Time

12 Shoulder to Overhead @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] 10 Shoulder to Overhead @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] 8 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 4 Shoulder to Overhead @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] 2 Shoulder to Overhead @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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

rest 1′
max effort @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

[/um_show_content]

For Time

10 Burpees Step Over Box Single Dumbbell 22,5/15Kg
20 alt. Devil Press Single Dumbbell 22,5/15Kg
40 Box Jump
80 Single Dumbbell (Hang) Clean & Jerk 22,5/15Kg
40 Box Jump
20 alt. Devil Press Single Dumbbell 22,5/15Kg
10 Burpees Step Over Box Single Dumbbell 22,5/15Kg

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

Wednesday

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
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 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
2 Sets for Quality
  1. 8 Jefferson Curl light Weight

  2. 20″+20″ Single Arm Ring Row Hold

  3. 40″ Plank Walkout
Jefferson Curl
Single Arm Ring Row Hold
Plank Walkout
Reserved for ONAIR

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

Deficit Romanian Deadlift – Tempo 3.1.3.1

4 x 5 @ 40/25Kg
rest 90″ b/s

Notes. *if you feel confortable increment load b/s

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Back Squat – only 1st Rep Tempo 3.3.X.1

3 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 x 3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Hip Pull + Hip Snatch

3 + 3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 30″
3 + 2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″
3 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
3 + 3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 30″
3 + 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 30″
3 + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

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

rest 3′
3 + 3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″
3 + 2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 30″
3 + 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

AMRAP 20’

30 Cal Row
15 Wall Ball

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

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′

Thursday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Bodyweight Routine

Notes. Follow routine step by step.

2 Sets for Quality
  1. 8 Prone Shoulder Angel

  2. 12 Alt. Cossack to Cossack

  3. 10″ hold + 20 Step Forward Toes Walk
Prone Shoulder Angel
Cossack to Cossack
Toes Walk
Primal Moves – Animal Flow
4 unbroken set of

2 Ape Reach
2 Forward Ape
1+1 Lateral Ape
rest 1′ x 3 waves

Animal Flow – Ape Reach
Animal Flow- Forward Ape
Animal Flow- Lateral Ape
Gymnastic Strength
Handstand Strength 1.1
5 Sets of:

12 Shoulders Tap – Full Plank Position
10 Shoulders Tap – 45° Handstand
8 Shoulders Tap – Handstand
10 Shoulders Tap – 45° Handstand
12 Shoulders Tap – Full Plank Position

Rest 1’ b/s

EMOM 21’

1st – 18/16 Cal Erg
2nd – 20 Kettlebell A. Swings
3rd – 20m Handstand Walk

Reserved for ONAIR

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

Hypertrophy Training
4 Sets of:

15 Double Dumbbell Tall Kneeling Clean & Press
15 Double Dumbbell Bent Over Row
12+12 Bent Dumbbell Front Raises Holding

2’ rest between each sets

Notes. Focus on ROM and no sketchy movement.

[/um_show_content]

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

Friday

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

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 
2 Sets for Quality
  1.  10″@Top +6 Elevated Single Leg Hip Bridge
  2. 12 Alt. Leg Bounding
Elevated Single Leg Hip Bridge
Alt. Leg Bounding
2 Sets for Quality
  1. 4/6 Half Strict Pull Ups (2″ Hold)
  2. 6/8 Single Arm Band Complex
Half Strict Pull Ups
Single Arm Band Complex
Power Clean & Push Jerk
Every 30″ for 3′

1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

no rest

Every 30″ for 3′

1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]

no rest

Every 30″ for 3′

1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

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

no rest

Every 30″ for 3′

1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent]

no rest

Every 30″ for 3′

1 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Clean&Jerk – any style

1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 x 3 set @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 3′ b/s

Death By – Every 3’ – Cap 18’

15 Thrusters 50/35Kg
10/8 Ring Muscle Ups

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

Saturday

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
Bodyweight Routine N.2

Notes. Follow routine step by step.

2 Sets for Quality
  1. 5+5 Single Leg SLDL + Knee Lift
  2. 30″ Straddle Press Hold With MedBall (Also Plate Ok)
  3. 10″+10  Scapula Pull ups Hold
Single Leg SLDL + Knee Lift
Straddle Press Hold With MedBall
Scapula Pull ups Hold
Every 3′ for 9′
Hang Power Snatch

10 Reps @ [percent value=’36’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Every 3′ for 9′
Hang Power Snatch

10 Reps @ [percent value=’39’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Reserved for ONAIR

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

Every 3′ for 9′
Hang Power Snatch

10 Reps @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.

[/um_show_content]

Bench Press – 1st Rep Tempo 3.3.X.1

3 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 x 3 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

For Time

2000m Row
– Over the Minute from 00:00 to 05:00 —> 7 Burpees Pull-ups
– Over the Minute from 06:00 to 10:00 —> 5 Burpees Pull-ups
– Over the Minute from 11:00 to 15:00 —> 3 Burpees Pull-ups

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:

  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

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