MASTER &#8211; Bridge Mesocycle &#8211; 2021 &#8211; Week 1

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

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 2

General Warmup

2 Sets for Quality

10″+10 Squat Pos.Pallof Press (each side)
6+6 Single Arm Prone Angel
10″+8 Single Leg Straight Bridge (each side)

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

Perception of the foot on the ground
Quality movement mechanics
Impact time which must be as short as possible

3 Sets for Quality

10/15m Toes Walk (core and back chain engaged)
10/12 Lateral Hops (Try reach max vertical height)

Toes Walk

Lateral Hops

Power

Every 45″ for 6′

1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat @ empty Bar

Sots Press

5 @ empty Bar
rest 1′ x 4 set

Notes. Add some weight if you feel good

Tempo Training Overhead Squat – 5.5.5.1

5 x 2 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Strategy
Use this light barbell warm up to work on every lift aspect, mobility, speed, bar path, correct position, take confidence with barbell and movement before every session allows you make each lift become truly training.

Squat Snatch + Hang Squat Snatch

1+3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Setup: Start the work with first prescribed percentage, perform 1 Squat Snatch + 3 Hang Squat Snatch, rest 30″ and restart for 3 total set, then rest 3′ and skip to the next weight.
Follow this scheme until the last weight.
Pay attention to the last percentage, you must perform 1+1 – rest 1 ‘ – 3 set for both of the last 2 weight.
Strategy: Use the first light-medium lift to set the lift correct technique and find a good feeling with the barbell.
The repeated-wave modality is so helpful to straighten the error because if I feel so heavy a lift and consequently make some mistake, deloading the barbell and go up back allows working to improve technical error and feel the same weight lighter than the first set, so use this modality to arrive at the last heavy barbell with a solid lift.
In this type of workout, we advise to work with correct technique, don’t use sport specific technique like bouncing or catch&go, after the Squat Snatch reset at the hip, load the hang position feeling all the feet that push the ground and leave the arm relaxed to increase barbell speed after the hip contact.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.

Strength

Yoga Barbell – Back Squat

Back Squat tempo 1.8.X

5 x 2 reps @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

3 x 10 reps @ rpe 8
rest 2′ b/s

Split Session

Split Your 1st Session Here If You Can

Strength Endurance

Strict Chest to Bar

In 5 set distribute [percent value=’150′ of=’maxpull-ups’ in=”] reps [/percent]

Achievement:Accumulated high volume of bodyweight strength movement with controlled set number, so pay attention to distribuited the effort, without increase too much the rest between set.

Chest to Bar

In ubroken set perform [percent value=’40’ of=’c2b-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then

In up to 5 unbroken set perform

[percent value=’10’ of=’c2b-in-2′ in=”]reps[/percent] rest b/s for 6 total breath cycles

Notes. Stop if you can’t perform reps unbroken
Setup::Start with first long-unbroken set than, after 6 NORMAL breath cycles, start with the short set and repeat it (with 6 NORMAL breath cycles between) until you can go unbroken, for a total of maximum 5 set.
Achievement: Perform a big set of a high skill gymnastic movement and be able after short rest to perform many short set with short and controlled recovery time.
this modality allows you to perform high volume of rep in short windows time and improve the skill under fatigue to reproduce the effort managed during workout.

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

Bodyweight Routine N.2

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step

Ankle Mobility – Part 3

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 – PN

[workout_short title=’WED_WC1′ result_type=’reps’]

2’30 ON – 30″ OFF – Go Every 3′ x 15′

5 Ring Muscle Ups
5 Overhead Squat @ 45/30Kg
5+5 Kettlebell Snatch @32/24Kg
3 Ring Muscle Ups
3 Overhead Squat
3+3 Kettlebell Snatch @32/24Kg
1 Ring Muscle Up
1 Overhead Squat
1+1 Kettlebell Snatch @32/24Kg
max Cal Bike Erg

Notes. Chicken Modality – If you get fewer reps of last round them DON’T COUNT. Score is TOTAL REPS performed.

[/workout_short]

then (after 30″ rest perform)

[workout_short title=’WED_WC2′ result_type=’reps’]

Death by – Go Every 3′ – CAP 15′

Before the end of 2’30 complete

[percent value=’112′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’112′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 30″ rest

[/workout_short]

Setup: Set your timer like 10 Rounds of 2’30” On – 30″ Rest between set, start the first 5 rounds and perform triplet ladder.
Then deload the Barbell and start the second part of the workout like death by modality, you must finish prescribed repetitions of Thruster and Bar Facing Burpees until 2’30”.
Strategy: In the first triplet find a correct pace and pay attention to the chicken modality, distributed the effort for all time long, and remembering that in the fifth round you must perform the same repetition or more than the previous.
In this type of ladder with a high-level skill and mid-heavy weight but low repetition number try to speed up the transition between movements every round because obviously, the set is always unbroken so if you want to increase score transitions are the key.
In the second five round you must control the rhythm like the past week, repetition is a little more but also working time, rest time is less so pay attention to be able to restore the heart rate and starting another interval.
Achievement: Target on the first part of the workout was not to fail the chicken modality, if you can perform about the same rep you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 Cal Bikeerg in the first Round and don’t be able to spin in the last.
The second part of the workout is all about to maintain your sustainable pace under fatigue and suffer a little…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.

Engine

30′ Running Clock – For Quality

15 Box Jump @50/40cm
5 Pull-ups
10 Push-ups
15 Air Squat
20 Kettlebell A. Swings @20/16Kg
400m Run

Notes. Try to maintain Cardiac Zone 4 for 30′
Setup: Start this workout immediately after the previous last interval’s work.
Strategy: Move with quality and a slower pace but continuously.
Try to perform this 30’ like a qualitative skill accumulation of the prescribed movement and work on a single aspect that thinks you need to improve.
Achievement: Keep moving for 30’ minutes, controlled pace and shorter rest and transition 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

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

Aerobic 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

Ankle Mobility – Part 3

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

HIPT – Power Endurance

3 Rounds of

3 Strict HSPU
6 Front Facing Burpees Box Jump Over @60/50cm
9 Wall Ball
1+1+1 Power Clean + Hang Squat Clean + Front Squat @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]

then

750m Row @ [percent value=’60’ of=’ex-test-rower’ in=’watts’][/percent]

repeat x 4 set

Setup: Barbell load at prescribed weight, Med Ball, Plyo Box and Rower are the equipment that you need, put everything near a wall for the Handstand Push Up.
Set the timer like a stopwatch.
Perform 3 Round for time of HSPU, Wall Ball, BBJO (front-facing!) and Barbell complex then Rowing 750 m at prescribed wattage and restart for 4 total set.
Strategy: This type of workout with low rep scheme following by a heavy complex are the best way to improve your capacity to work fast with a heavy barbell under fatigue.
Try to maintain the same pace in the three-round and take shorter rest as possible before starting the complex, weight is heavy but could allow you to don’t risk to fail any lift.
Challenging but manageable!!
Use the 750 m Row as an active Rest to restore the Heart Rate and be able to push hard in the following set.
Pay attention to the new standard for the Hang Clean that does not allow to perform it with bend arm.
The transition is really important when a number of repetition are low and nobody breaks the set, take a breath and don’t think too much!
Achievement:Improve your sub-maximal power endurance under fatigue, improve the barbell cycling efficiency, you must to be fast but clean, every rep can be performed from top to bottom like you have a judge in front of you.

Sport Specific – MM

[workout_short title=’REGs185′ result_type=’time’]

For Time

25 Handstand Push-Ups
25 Toes-to-Bars
25 calories Assault Bike
25 Dumbbell Box Step-Overs @2 x 30/22,5 Kg, 24/20 in
25 feet Dumbbell Overhead Lunges 30/22,5 Kg
25 calories Assault Bike
25 Toes-to-Bars
25 Handstand Push-Ups
Time Cap: 15/19 minutes

[/workout_short]

Setup:Set the timer like a stopwatch.
Assault Bike, Couple of Dumbbell @ 30 / 22,5 Kg, Plyo Box, 7,5 m mark on the floor, wall and your favourite Pull-Up Bar is what you need to perform this Regional Style Chipper.
Strategy: This Chipper is so various and could get in trouble in a different way, for the big guy/girl the start and the end with many gymnastic repetitions are to be managed and push on the central part, while, for the light-weight athlete Assault Bike-heavy Dumbbell couplet will be so slow, consequently they must push on the gymnastic skill to recovery much time as possible.
Use the Bike Calories to relax the forearm between Toes to Bar and Dumbbell Step Up Over, you must to arrive at last 25 T2B able to perform more than 1/2 rep at a time.
For the most part of the Athlete, presumably, the 25 Heavy Double Dumbbell Step Up Over make the difference for the total time, so you must have a plan and following it to stay focused and don’t go over threshold too early, some week ago on Saturday we work on incremental EMOM of this movement if you remember your feeling you can be based on that to plan your strategy.
Achievement: In this type of Workout every athlete must have his plan based on personal weakness and strong point, so it’s really important to find the correct pace and following your strategy also when the O2 it stops reaching the brain!!

Split Session

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

Split Your 1st Session Here If You Can

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SIT – RDT

Recommended for Double Session Athlete

45′ Running Clock:

8 Box Jump Over
8 Sumo Deadlift High Pull @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 10″ Assault Bike @ [percent value=’275′ of=’ex-test-bike-erg’ in=’Watts’][/percent] 1′ rest b/ bouts

Firstbeat Option. Go until Anaerobic Training Effect reach 4.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round.
NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Flow: Set the timer like a stopwatch.
Start the workout with Plyo Box, Barbell loaded at prescribed weight near the Assault Bike.
Perform the prescribed rep of Box Jump Over, Sumo Deadlift High Pull and without Rest get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 45′ total minute.
Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Firstbeat Option & NIRS Guided. : Restart the round when HR drops back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 4.0 AnTe.

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 Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Routine

Bodyweight Routine

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step

General Warmup

2 Sets for Quality

6/8 Walking Push ups
30″ Scapula Pull Up Hold
4 Half Strict Pull Up Tempo 3-1-1-5

Walking Push ups

Scapula Pull Up Hold

Half Strict Pull Ups

Gymnastic Skill Development

Ring Back Lever Scaled Version

5 x 10”
Rest 1′ b\s

Back Lever Scaled Version

Bounce on Band to Handstand

Practice as you need then

20” ON – 40” OFF x 8′

The goal is go up to handstand with active core – don’t arch

Bounce to Handstand

For Quality

6 Alt. Transition – Straddle Version
30 Wall 45° Handstand Shoulder Tap
6 Alt. Transition – Straddle Version
20 Wall 45° Handstand Shoulder Tap
6 Alt. Transition – Straddle Version
10 Wall 45° Handstand Shoulder Tap

Notes. Don’t Kip during the Transition and control the movement

Ring Transition

Rest 3′

10 Ring Transition from Hang to Candle

Notes. Keep your body straight

Notes. Try to preserve the Hollow Body Position

Transition – Straight Body

Midline Conditioning

EMOM 4′

odd: 12 GHD Situps + [percent value=’22’ of=’hsw-in-2′ in=’meters’] Handstand Walk [/percent] even: 12 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] + 8/6 Cal Ski

rest 1′ x 3 waves

Setup:Barbell, GHD and Skierg must be close to each other.
Set the timer like a 14-minute EMOM; work 4′ – rest 1′ for three total sets.
Strategy:This EMOM put together two couplets of midline-based movement, so the muscular fatigue will be concentrated on abs and low back.
Try to maintain good breathing for every repetition to relax the muscle and don’t go in apnea.
Moving fast and minimize transition to gain some rest seconds until the end of the minute.
Be smart and find your best way to complete every minute, nobody obliges you to go unbroken on the Deadlift, remember that you have 60 seconds to complete a prescribed rep.
Handstand Walk is the only difficult skill, so if it’s your weak take some second more of rest before to start.
Achievement:Intensification of midline conditioning, high repetition number, short windows time, short rest between sets, it’s time to suffer a little and make the volume of last months pay.
Maintain a good form in every movement and skill under sectorial fatigue for a long time.

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

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

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

General Warmup

2 Sets for Quality

12 Plank with Trunk Rotation 1″Hold @Top
12 Cossack to Cossack 1″Hold @Bottom
5+5+5 3 Position Squat Face Pull

Plank with Trunk Rotation

Cossack to Cossack

3 Position Squat Face Pull

Short HIIT

5′ For Quality

28 Single Unders
14 Wall Ball @6/4Kg
7 Clean&Jerk @35/25Kg

For Time

28 Double Unders
14 Wall Ball 12/9Kg
7 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

active rest 2′ on Rower @ [percent value=’25’ of=’ex-test-Rower’ in=’Watt’][/percent] x 6 set

Firstbeat Guided Option. Continue until Anaerobic Training Effect reach 3.0 or Aerobic Training Effect reach 3.5

Notes: Priority of this type of interval is the high intensity, if the prescribed weight of Wall Ball or the skill level does not allow you be smart and scale it.
For example, if I must break the Wall Ball @ 12/9 kg or I must taking 20” before to perform the Double Under intensity it cannot be so high. In this case, you must prefer to work with 9 / 6 kg Wall Ball.
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup: Start the workout with Barbell, Med Ball and Speed Rope close together.
After every round of Double Under – Wall Ball – Clean&Jerk, performs 2’ of active rest on the Rower and keep going until complete 8 total rounds.
Strategy: Use the initial Amrap like a warmup, easy pace, smooth movement and raise gradually your heart rate.
Push Hard every single round like several sprints then recovery during 2’ of easy spin on the Rower.
Light-weight lifting, Sport Specific and Bodyweight Skill, workout features are moving well and be efficient, work on fast Barbell Cycling on the C&J, breathe on the Wall Ball and accelerate the Double Under without fail it!!
Focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 2’ of Rest allow you to recover well so don’t spare your effort.
Active Rest is really important not only to maintain warm the body and be ready to perform the next sprint at 100% but also allow the physiological body process to recharge yourself during light work, don’t underestimate it!!
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.

Recommended for Double Session Athlete

Put a light-weight Kettlebell (20 / 16 kg) near an Assault Bike and Continue without rest on the Engine Section.

Engine

Recommended for Double Session Athlete

20′ Running Clock

30 Cal Assault Bike
20 Kettlebell A. Swings @20/16Kg
10 alt. Kettlebell Step Ups @20/16Kg
5 Burpees Pull-ups

Notes. Try to maintain Cardiac Zone 4 for 20′
Setup: Start this workout immediately after the previous last interval’s work.
Strategy: Move with quality and a medium pace but continuously.
Try to perform this 20’ like a qualitative skill accumulation of the prescribed movement and work on a single aspect that thinks you need to improve.
Achievement: Keep moving for 20’ minutes, controlled pace and shorter rest and transition as possible

Split Session

Split Your 1st Session Here If You Can

Sport Specific – EN

[workout_short title=’FRI_WC1′ result_type=’reps’]

Complete as many rounds as possible in 8 minutes of:

8 Toes to Bar
10 Alternated Dumbbell Hang Clean and Jerks @ 22,5 / 15 Kg
14 Cal Row

then
rest 1′

Complete as many rounds as possible in 8 minutes of:

8 Pull-ups
10 Alternated Dumbbell Hang Snatch @ 22,5 / 15 Kg
14 cal Bike Erg

[/workout_short]

Setup: Set timer like two 8′ interval with 1′ Rest between.
Put the Rower, Bikeerg and a Dumbbell near your favourite Pull Up Bar.
Strategy: Start this workout as a 16′ amrap because 1′ rest is too short to consider it like 2 different workouts.
The first part is an old Crossfit Open triplet, repetition number is not so high so consider to perform every set unbroken, in this case, the pace at the Row make the difference on the final score, consider that you can row the 14 Calories at [percent value=’82,5′ of=’ex-test-rower’ in=’watt’][/percent] and be able to start next round only with transition rest.
The same strategy can be applied on the second part of the workout, you can spin at [percent value=’85’ of=’ex-test-bikeerg’ in=’watt’][/percent] and perform obviously Pull Up and Dumbbell Snatch Unbroken.
Pay attention to relax grip/pulling muscles every time you can to preserve it and maintain starting pace for every 16 minutes.
If for you the dumbbell is not so light try to change in two times with shoulder touch before arm changing to control the rhythm and take an extra breath.
There aren’t high-level skill or big weight so pace must be challenging from the start to the end.
Achievement: Typical pacer workout, the two workouts have the same rep and skill scheme so you must be able to maintain the same pace for all the time.
Minimize transition time and try to work in the anaerobic threshold zone for all the time, as usual, if you feel good, the last minute is time to push hard and give everything.

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

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step

General Warmup

2 Sets for Quality

Half Kneeling 3 Position, 15″ each
12/15 TK Band Pull Down Straight Arm
Half Kneeling 3 Position, 15″ each
40″ Plank Ring Hold

Half Kneeling 3 Position

TK Band Pull Down Straight Arm

Plank Ring Hold

Plyometrics

The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power

Pay attention to:

Perception of the foot on the ground
Quality movement mechanics
Impact time which must be as short as possible

3 Sets for Quality

6/8 Drop Box Bottom Position Hold 2″ each reps
10/12 Bench Over Hops (Try to reactive work with foot)

Drop Box Bottom Position Hold

Bench Over Hops

Barbell Skill Development

Split Position Shoulder Press

3 x 20 reps @ empty Bar

Split Position Push Press

3 x 10 reps @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]

Tall Jerk

5 x 5 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent]

Tall Jerk

Split Jerk Recovery

5 x 5 load up to [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Split Jerk Recovery

Power

Every 45″ for 6′

1 Clean Deadlift + 1 Clean Pull + 1 Hang Power Clean + 1 Jerk @empty Bar

Front Rack Sots Press

5 @empty Bar
rest 1′ x 4 set

Notes. Add some weigth if you feel good

Tempo Training Front Squat – 5.5.5.1

5 x 2 set @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

Notes. Strategy:
Use this light barbell warm up to work on every lift aspect, mobility, speed, bar path, correct position, take confidence with barbell and movement before every session allows you make each lift become truly training.

Squat Clean + Hang Squat Clean + Jerk

1+2+2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+1+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+2+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+1+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set
1+1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Setup: Start the work with first prescribed percentage, perform 1 Squat Clan + 2 Hang Squat Clean + 2 Jerk, rest 30″ and restart for 3 total set, then rest 3′ and skip to the next weight.
Follow this scheme until the last weight.
Pay attention to the last percentage, you must perform 1+1+1 – rest 1 ‘ – 3 set for both of the last 2 weight.
Strategy: Use the first light-medium lift to set the lift correct technique and find a good feeling with the barbell.
The repeated-wave modality is so helpful to straighten the error because if I feel so heavy a lift and consequently make some mistake, deloading the barbell and go up back allows working to improve technical error and feel the same weight lighter than the first set, so use this modality to arrive at the last heavy barbell with a solid lift.
In this type of workout, we advise to work with correct technique, don’t use sport specific technique like bouncing or catch&go, after the Squat Clean reset at the hip, load the hang position feeling all the feet that push the ground and leave the arm relaxed to increase barbell speed after the hip contact, the same before the Jerk, set the hand position, elbows up, engage midline muscles, fill the body with air to create solid structure, slow dip and explosive drive, fast feet movement and solid catch position with head between your locked arms!
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.

Sport Specific

4 Rounds For Time

4 Sandbag Clean @150/100lbs
12 Strict Ring Dips

Setup:Put the Sandbag near Ring, set the timer as a stopwatch.
Strategy:This is a pure strength endurance workout, strongman lifting + strict gymnastic movement, there are two way to face it up;
if you manage easily the 150/100 lb sandbag (presumably over 200/140 Kg of Deadlift 1RM) and have more of 25/30 Strict Ring Dip unbroken you can go hard and approach this workout like a sprint, Sandbag Clean must to performed touch and go and Ring Dip unbroken until you can, short transition recovery.
If for you the Sandbag is heavy or big set of Strict Ring Dip oblige you to rest many time because chest and triceps is burned, be smart, find a correct pace and maintain ti from start to end, decide if break the Sandbag Clean, the Dip or both, according to your skills level, try to imagine a challenging time for one round and try to reproduce it for all the workout.
Pay attention to end every rep as a competition, extend hip with sandbag on the shoulder and lock the elbows on top of Ring Dip.
If you want to simulate a competition flow, mark four step on the floor and shift the sandbag every round.
Achievement:Accumulated strength sport-specific skills with intensity.
Work on strength endurance with high intensity is the best way to transform all the volume performed on the last month.

rest 1:1

4 Rounds For Time

2 Sandbag Clean @150/100lbs
6 Strict Ring Dips
Strategy:The set are shorter and consequently easier so you must to be fast.

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