MASTER &#8211; Bridge Mesocycle &#8211; 2021 &#8211; Week 2

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 Below The Knees Power Snatch + 1 Overhead Squat @empty Bar

Behind the Neck Thrusters + Sots Press

(1+1) x 5 @empty Bar
rest 1′ x 4 set

Notes. Add some weigth if you feel good

Tempo Training Overhead Squat – 5.5.5.1

6 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=’42’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+2 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+3 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+2 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+3 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 1′ x 2 set
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 1’30 x 2 set
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 1’30 x 2 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.

Split Session

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Split Your 1st Session Here If You Can

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Strength

Yoga Barbell – Back Squat

Back Squat tempo 1.6.X

5 x 2 reps @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

3 x 8 reps @ rpe 8
rest 2′ b/s

Strength Endurance

Strict Chest to Bar

In 5 set distribute [percent value=’165′ 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=’43’ of=’c2b-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then

In up to 6 unbroken set perform

[percent value=’12’ 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

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

Squat Position Pallof Press

Single Arm Prone Angel

Single Leg Straight Bridge

Sport Specific – PN

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

2’30 ON – 30″ OFF – Go Every 3′ x 15′

1 Ring Muscle Ups
1 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 1 Box Jump @75/60cm
2 Ring Muscle Ups
2 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 2 Box Jump @75/60cm
3 Ring Muscle Ups
3 Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 3 Box Jump @75/60cm
…follow the pattern

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

2 Rounds of

[percent value=’56’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’56’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] then
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 change the weight on 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 the same but divided in two round, so you can work on set unbroken on Thruster and same pace on the burpee, rest time is the same 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 5 round in the first Round and don’t be able to close the third 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.

Long HIIT

AMRAP 4′

24 Wall Ball 9/6Kg
24/20 Cal Row
24 Single Dumbbell Hang Clean&Jerk 22,5/15Kg
100 Double Unders
rest 2′ x 5 set

STOP when you lost effort by 15%. . Example. If you do 100 total reps (not only calories), 10% is 15 reps, so if you do less than 85 reps in second round stop yourself before the 5th round.

Firstbeat Guided Option. Continue until Aerobic TE is over 3.2 and Anaerobic Training Effect hit over 2.4
Notes. Continue on Engine Section without rest
Setup: Med Ball, Speed Rope, Row (with Calories as unit) and single Dumbbell @ 22,5/15 Kg are the equipment that you need.
Perform the 4’ Amrap with 2’Rest between. Repeat for a maximum of 5 total sets.
Strategy: Work time is the same that last week, so you must, to continue to push really hard from the first set, if you work correctly you can’t reproduce the score in the following set.
Easy-level skill, principally make up the amrap movement, so you can push really hard without worry to fail something.
Wall Ball must be unbroken, in this workout (at least on the first round) you know that you Row @[percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent] Manage the Dumbbell depending on your weight feeling, if the prescribed weight is “heavy” try to help yourself changing the Dumbbell after a shoulder touch in the descent phases so you have an extra breathe to control rhythm and HR.
Another tip always useful is to try to relax your upper body and improve the plyometrics of the jump during the Double Under, this allows you to use the DU like an “active rest” inside the workout.
Achievement: Teach your body to recover all energy in the 2′ Rest and be ready to Push Hard for another set.
Learn to manage a high effort in a longer AMRAP and shorter rest every week.

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

6/8 Walking Push ups
12 Cossack to Cossack 1″Hold @Bottom
5+5+5 3 Position Squat Face Pull

Walking Push ups

Cossack to Cossack

3 Position Squat Face Pull

HIPT – Power Endurance

3 Rounds of

1 D-Ball Clean @150/100lbs
5m D-Ball Bear Hug Carry
1 D-Ball Clean @150/100lbs
5m D-Ball Bear Hug Carry
1 D-Ball Clean @150/100lbs
1+1+1 Power Snatch + Overhead Squat + Hang Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

then

1-mile Assault Bike @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent]

repeat x 4 set

Setup: Barbell load at prescribed weight, D-Ball and an Assault Bike are the equipment that you need.
Set the timer like a stopwatch.
Perform 3 Round for time of D-Ball complex and Barbell complex then Spin 1600 m on Assault Bike 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 1600 m Bike 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 Snatch 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=’WED_WC1′ result_type=’time’]

10 Rounds For Time

10 Pull-ups
8 Double Dumbbell Shoulder to Overhead @2×22,5/15Kg

[/workout_short]

Setup:Set the timer like a stopwatch.
A couple of Dumbbell @ 22,5 / 15 Kg and your favourite Pull-Up Bar is what you need to perform this pacer workout.
Strategy: This workout is a typical pacer, start with a correct rhythm and keep it until the end is the key.
If Pull Up is your weakness don’t be scared to break it in two set from the first round with very short rest, remember that at the end you accumulate 100 rep.
If the Dumbbell Shoulder to Overhead is heavy use the same strategy, break it to don’t go out of your sustainable pace.
In this workout, everyone can be fast on first 3/4 round, but the difference is made in the last so be smart, long rest in front looking the Dumbbell with the heart rate too high in the 8 or 9 round isn’t a good idea!!
Pay attention to every detail, correct grip on the bar, comfortable feet position for the squat and Dumbbell support on your shoulder.
Achievement: Find a correct pace from the beginning that allows you to increase rhythm on the second-half and sprint the last round if you feel good.
Find confidence, efficiency and speed of execution on two sport-specific movements that you can probably find on most of the competition.

Split Session

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Split Your 1st Session Here If You Can

[/um_show_content]

SIT – RDT

Recommended for Double Session Athlete

45′ Running Clock:

6 Back Rack Barbell alt. Step Over Box @40/30Kg @50/40cm
6 Back Squat @ 40/30Kg
10″ Assault Bike @ [percent value=’240′ 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 Back Rack Step Over, Back Squat and without Rest get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 45′ total minute.
PAY ATTENTION TO BOX HEIGH.
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 sets:

[percent value=’11’ of=’hsw-in-2′ in=’meters’] Handstand Walk [/percent] 12 GHD Situps

[percent value=’11’ of=’hsw-in-2′ in=’meters’] Handstand Walk [/percent]

Even set:

6 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] 8/6 Cal Ski
6 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent]

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.

Strength Endurance

Strict Handstand Push-ups

In 5 set distribute [percent value=’160′ of=’strict-handstand-push-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.

Handstand Push-ups

In ubroken set perform [percent value=’42’ of=’hspu-in-2′ in=”]reps[/percent] rest for 6 total breath cycles then

In up to 6 unbroken set perform

[percent value=’12’ of=’hspu-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 a high volume of rep in short windows time and improve the skill under fatigue to reproduce the effort managed during a workout.

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

Bodyweight Routine N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

10″+8 Single Leg Glute Bridge Pallof Press (each side)
5/6 Supinated Grip Bar Strict K2C
8+8 Standing Position Diagonal Pull

Single Leg Glute Bridge Pallof Press

Supinated Grip Bar Strict K2C

Standing Position Diagonal Pull

Short HIIT

5′ For Quality

5 Double Dumbbell Hang Snatch @2×15/10Kg
5 Double Dumbbell Burpees (Burpee then Deadlift)
20 Single Unders
then
rest 1′

For Time

2 Rounds of

5 Double Dumbbell Hang Snatch @2×22,5/15Kg
5 Double Dumbbell Burpees (Burpee then Deadlift)
20 Double Unders

active rest 2′ on Rower @ [percent value=’32’ of=’ex-test-Rower’ in=’Watt’][/percent] x 8 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 Hang Snatch @ 22,5/15 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 lighter Dumbbell as 20 / 12,5 kg.
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 a couple of Dumbbell and Speed Rope close together.
After every round of Hang Snatch, Burpee Deadlift and Double Under, 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.
Sport Specific Weight-Lifting and Bodyweight Skill, workout features are moving well and be efficient, work on fast transition between Snatch and Dumbbell Burpee, keep a good rhythm on the Burpee Deadlift 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 Med Ball(6 / 4 kg), a Kettlebell (24 / 16 kg) near the Run starting mat and continue without rest on the Engine Section.

Engine

Recommended for Double Session Athlete

20′ Running Clock

400m Run
10 Wall Ball @6/4Kg
10 Russian Swings @24/16Kg
200m Run
20 Wall Ball @6/4Kg
20 Russian Swings
100m Run
30 Wall Ball @6/4Kg
30 Russian Swings

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

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Split Your 1st Session Here If You Can

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Sport Specific – EN

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

20″ ON – 10″ OFF

Complete as many rounds as possible in 20 minutes of:

25 ft Overhead Walking Lunges (95/65 lb)
8 Bar Facing Burpees
25 ft Overhead Walking Lunges (95/65 lb)
8 Chest to Bar

[/workout_short]

Setup: Barbell @ 43 / 29 Kg and a Pull Up Bar is all you need.
Set the timer as 40 interval 20″ ON – 10″ OFF.
Strategy: This is a Crossfit Open workout (16.1) performed with a interval modality.
Manage the effort knowing that 20′ are long time but you work only 13 and rest 7 so you can push harder than a normal 20′ amrap.
Don’t waste time, if you drop the barbell and have 3 seconds left perform the first burpee.
Don’t let the timer distract you to the goal, complete many rep as possible, so if you could one more drop or break the C2B remain focused and keep it moving on the next round.
During the warm up find your comfortable widht grip on the barbell to have the shoulder “relaxed” the Lunges and delay shoulder fatigue.
Achievement: Use the interval modality to manage a higher rhythm as normal, improve the ability to using short and controlled rest in a long workout to maintain a controlled HR and muscular fatigue.
Be smart and focused and try to manage the transition and the timer to minimize the wasting of time.

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

Squat Routine

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

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

Tempo Overhead Squat 6.6.6.1

3 x 5 reps @ empty Bar

Notes. Add load b/s if you feel good

Single Arm Overhead Squat

3 x 5+5 reps @ empty Bar

Notes. Add load b/s if you feel good

Jumping Overhead Squat

3 x 8 reps @ empty Bar

Notes. Add load b/s if you feel good

Barbell Turkish Get Up

5 x 2+2 @empty Bar

Notes. Add load b/s if you feel good

Power

Squat Clean + Hang Squat Clean + Jerk

1+2+2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+1+2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+1+1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1+2+2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+1+2 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 2 set
rest 3′
1+2+2 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set
1+1+1 @ [percent value=’82’ 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

[workout_short title=’SAT_WC1′ result_type=’reps’]

As many reps as possible of:

Every 3′ for 27′

1st set

00:00 – 03:00 | 09:00 – 12:00 | 18:00 – 21:00

1+1 Hang Dumbbell C&J @22,5/15Kg
1 Toes to Ring
1 Strict HSPU
2+2 Hang Dumbbell C&J @22,5/15Kg
2 Toes to Ring
2 Strict HSPU
3+3 Hang Dumbbell C&J @22,5/15Kg
3 Toes to Ring
3 Strict HSPU
…follow the pattern.

2nd set

03:00 – 06:00 | 12:00 – 15:00 | 21:00 – 24:00

Start from last rep done in 1st set and come back to 1+1 Hang Dumbbell C&J

3rd set
3′ Row @ [percent value=’50’ of=’ex-test-rower’ in=’watt’][/percent]

Donkey Modality. – If you can’t complete all the reps in the backward’s round them DON’T COUNT. Score is TOTAL REPS performed.

[/workout_short]

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