Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
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
General Warmup
2 Sets for Quality
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
- 6 Half Strict TTB Tempo 2-2-2-2
Cossack Squat + Lunge
Half Strict TTB
2 Sets for Quality
- 10m Crab Walk
- 10 Lateral Hops
Lateral Hops
Crab Walk
Power & Strength
Power Snatch + Squat Snatch
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
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+1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 3 set
BTN Push Jerk + Overhead Squat
4+1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
rest 2′
3+2 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
rest 2′
2+3 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+4 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Snatch Pull
Every 3′ for 15′
1+1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]
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Workout
AMRAP 20’
20 Strict HSPU
30 Overhead @[percent value=’20’ of=’backsquat’ in=’kg’][/percent]
40 HSPU
50 Front Squat @[percent value=’20’ of=’backsquat’ in=’kg’][/percent]
60 Hand Release Push-ups
70 Back Squat @[percent value=’20’ of=’backsquat’ in=’kg’][/percent]
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
General Warmup
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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
Power & Strength
Every 3′ for 9′
Hang Power Clean
12 Reps @ [percent value=’39’ of=’squatclean’ in=’kg’][/percent]
Every 3′ for 9′
Hang Power Clean
12 Reps @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
Hang Power Clean
12 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Hang Power Clean Ladder
For Time
10 Hang Power Clean @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]8 Hang Power Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]6 Hang Power Clean @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]4 Hang Power Clean @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]2 Hang Power Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
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
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]
Workout
4 rounds of:
10 Front Facing Burpees
20 Deadlift @ [percent value=’30’ of=’deadlift’ in=’kg’][/percent]
30 Double Unders
20m Handstand Walk
10 Bar Muscle Ups
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
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
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
General Warmup
EMOM 6′
-
40″ Cossack to Cossack
-
20″+20″ Single Arm Ring Row Hold
- 5+5 Straddle PVC Pass Through + Flex Trunk
Cossack to Cossack
Single Arm Ring Row Hold
Straddle PVC Pass Through + Flex Trunk
Power & Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Wide Stance Seated Good Morning
3 x 8 @ 40/25Kg
rest 90″ b/s
[/um_show_content]
Back Squat
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
Power Snatch + alt. Overhead Lunges + Power Snatch
3 + 6 alt. + 3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 30″
2 + 4 alt. + 2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 + 2 alt. + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 + 6 alt. + 3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 30″
2 + 4 alt. + 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 + 2 alt. + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 + 6 alt. + 3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
2 + 4 alt. + 2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 + 2 alt. + 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 2′
3 + 6 alt. + 3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
2 + 4 alt. + 2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 + 2 alt. + 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 + 6 alt. + 3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 30″
2 + 4 alt. + 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 + 2 alt. + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 + 6 alt. + 3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 30″
2 + 4 alt. + 2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 + 2 alt. + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Workout
4 Rounds of:
30” for max reps GTOH @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
30” for max reps GHD Situps
30” for max reps Pull-ups
60” rest
30” for max reps Pull-ups
30” for max reps GHD Situps
30” for max reps GTOH @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
60″ rest
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′
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.
General Warmup
2 Sets for Quality
-
10 Hip Rotation + Trunk Flexion
-
8 Squat Flow + Trunk Rotation
- 10″ Hold +6 Reps Bird Dog (each side)
Hip Rotation + Trunk Flexion
Squat Flow + Trunk Rotation
Bird-Dog
Skills
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
Workout
EMOM 20’
1st – 1+1+1 Squat Clean @[percent value=’70’ of=’squatclean’ in=’kg’][/percent]
2nd – max Cal Erg – Push Hard
3rd – 1 Squat Clean @[percent value=’70’ of=’squatclean’ in=’kg’][/percent]
4th – easy pace on Erg
Functional Strength
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
[/um_show_content]
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
Friday
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
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 N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 12 alt Side Kick Through
- 8 Jefferson Curl light Weight
Side Kick Trough
Jefferson Curl
2 Sets for Quality
- 5 Half Strict Pull Ups (2″ Hold)
- 12 Bench Over Hops
Half Strict Pull Ups
Bench Over Hops
Power & Strength
Power Clean & Push Jerk
Every 30″ for 3′
1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
no rest
Every 30″ for 3′
1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
no rest
Every 30″ for 3′
1 @ [percent value=’70’ 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=’65’ of=’cleanjerk’ in=’kg’][/percent]
no rest
Every 30″ for 3′
1 @ [percent value=’55’ 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 x 4 set @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s
Workout
21-15-9 Reps For Time
Thrusters 43/30Kg
Pull-ups
Rest 1:1 then
9-15-21 Reps For Time
Pull-ups
Thrusters 43/30Kg
Rest 1:1 then
21-15-9 Reps For Time
Thrusters 43/30Kg
Pull-ups
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
Saturday
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
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.
General Warmup
3 Sets for Quality
- 20″+20″ Squat Position Pallof Press
- 10+10 Single Leg Glute Bridge Pallof Press
- 10″+10 Scapula Pull ups Hold
Squat Position Pallof Press
Single Leg Glute Bridge Pallof Press
Scapula Pull ups Hold
Power
Every 3′ for 9′
Hang Power Snatch
12 Reps @ [percent value=’33’ of=’snatch’ in=’kg’][/percent]
Every 3′ for 9′
Hang Power Snatch
12 Reps @ [percent value=’36’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
Hang Power Snatch
12 Reps @ [percent value=’39’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Bench Press
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
Workout
20’ AMRAP
20m Single Dumbbell Overhead Lunges 22,5/15Kg
20 Toes to Bar
20 Burpees
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