Monday
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
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
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
SIT/HIIT/MICT
AMRAP 2′
[percent value=’15’ of=’c2b-in-2′ in=”]Scapula Pull[/percent]
8 Overhead Squat @Empty Bar
150m Row @ [percent value=’60’ of=’ex-test-rower’ in=’watts’][/percent]
rest 1′
AMRAP 2′
[percent value=’15’ of=’c2b-in-2′ in=”]Kipping Pull-ups[/percent] 8 Overhead Squat @[percent value=’25’ of=’snatch’ in=’kg’][/percent] 150m Row @ [percent value=’80’ of=’ex-test-rower’ in=’watts’][/percent]
rest 1’30
AMRAP 2′
[percent value=’15’ of=’c2b-in-2′ in=”]Pull-ups[/percent] 8 Overhead Squat @[percent value=’33’ of=’snatch’ in=’kg’][/percent] 150m Row @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]
rest 2′ b/s x 4 set
Firstbeat Guided Option. Continue until Aerobic TE is over 3.0 and Anaerobic Training Effect hit over 2.5.Notes. Continue on Engine Section without rest
Setup: Put the barbell loaded at the prescribed weight and the Row near the bar.
Perform the 2’ Amrap with 2’ Rest between. Repeat for 4 total sets.
Strategy: Work time is equal to rest, the total set is less than first three weeks so must continue to push really hard from the first set, if you work correctly you can’t reproduce the score in the following set.
Push hard doesn’t mean to perform repetition with bad execution so perform every rep like in a competition, pay attention to bring the chin over the bar in every Pull-Up and break the parallel line in the Overhead Squat.
Achievement: Teach your body to recover all energy in the 2′ Rest and be ready to Push Hard for another set.
continue to work at high effort also in the deload week, the volume is less but maintain the intensity as high as possible.
Engine
Recommended for Double Session Athletes
30′ Running Clock – For Quality
250m Ski Erg
8 Toes to Ring
8 Man Makers @2×15/10Kg
8 Double Dumbbell alt. Box Step Up @2×15/10Kg Box 50/40cm
Setup: In this workout you have an alternation of monostructural, gymnastic easy skill and light Dumbbell complex movement, we suggest to take Dumbbell and the Skierg near the ring to minimize the transition time and perform all the workout like a 30’ controlled pacing Amrap following the heart rate/firstbeat advice.
Strategy: Perform this type of workout as a long skill accumulation to improve the proposed movement and work on details.
Achievement: Keep moving for 30’ minute, controlled pace and shorter rest and transition as possible.
Split Session
[/um_show_content]
Sport Specific – MM
For Time – 30″ ON – 30″ OFF
200 Double Unders
[percent value=’100′ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 100 Double Unders
20 Clean&Jerk Drop&go @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
50 Double Unders
2Km Assault Bike @[percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent]
You need a speed rope, high ring, barbell loaded at the prescribed weight, and an assault bike.
Strategy: The 30-30 modality allows you to perform the 30″ ON with high intensity and recovery in the 30″ OFF so the pace is evidently higher than the same workout performed in the For Time modality.
Give yourself a goal for every interval and movement, for example, to perform max number of Double Under in 30″, perform a big set of Ring Muscle Up, or minimize the downtime on the drop&go in the C&J.
Pay attention to the last 2 Km on the Assault Bike, wattage is prescribed so don’t sprint to recover ten-second, final time isn’t so important!!
Achievement: Perform a high number of reps of medium-high level skill with high intensity and take advantage of the work-rest ratio 1:1 to recover before the following interval.
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
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 3
General Warmup
2 Sets for Quality
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Yoga Barbell Routine
Yoga Barbell – Back Squat
Strength
Back Squat – tempo 3.3.X
5 x 2 reps @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Back Squat
2 x 2 reps @ rpe 8
rest 2′ b/s
Prone Grip Bent Over Row
5×5 @ @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
Power/Strength Endurance
As Many Meters as Possible in 2′ of
Handstand Walk by section of 7,5+7,5m
Update your bio: [percent value=’100′ of=’hsw-in-2′ in=”] [/percent]
Strategy: This is a test to parameter your level on this skill, so be honest, if 6 m becoming 7,5 m you will be in difficulty for many of the following weeks.
Like every test work at your pace according to your level and confidence with this skill.
We suggest to try to move for all the 120″ with consistent set and short rest time so if after 45″ you must to take 30″ rest you have something wrong.
Achievement: Perform many qualitative meter of Handstand Walk, you must imagine to carrying the effort in a mixed modality workout and reproduce the same pace.
Split Session
[/um_show_content]
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
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Hang Muscle Snatch + Behind the Neck Press + Overhead Squat
1+1+1 @ Empty Bar
x 10 set without rest b/s
Squat Snatch
Every 45″ for 6′
1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Then
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 2 set
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 2 set
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 2 set
Strategy: Use warm-up to work on every aspect of your lift, starting position, good vertical barbell trajectory, explosive triple extension, and deep but solid catch.
Then try to transfer this good form at a high percentage, if every lift is equal to the previous one you can reproduce it also in a workout under fatigue.
Achievement: Use the deload week to spend some time to adjust the technical error performed in the last week where the lift is heavier and the total workout volume accumulated was high. Restore the SNC with some lift mid-heavy finding good feeling. Don’t fail any lift.
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
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 2
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Strength/Power Endurance
EMOM for 3′
2 Rounds of
2 Power Snatch @ [percent value=’35’ of=’snatch’ in=’Kg’] 2 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’Kg’] 2 Hang Power Snatch @ [percent value=’35’ of=’snatch’ in=’Kg’] rest 1′ x 3 set
Strategy: Be smart, perform the Power Snatch with your comfort hands and foot stance to perform Overhead Squat. The movement must be fast and smooth, in this type of workout are better to finish 3” later with a breath for every movement that 3” earlier in total apnea.
Be focused on the sequence are also really important, try to don’t take a break between movement and don’t make mistake about exercise order.
Achievement: Perform the complex in the same form and time from first to last round. Pay attention to rhythm and reps quality avoid no reps like you are on the competition floor.
Sport Specific – PN
2’30 ON – 30″ OFF – Go Every 3′ x 15′
3 Bar Muscle Ups
6 Burpees Touch 7 inch The Target
9 Shoulder To Overhead @[percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
250m Bike Erg @[percent value=’75’ of=’ex-test-bike-erg’ in=’watts’][/percent]
[/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 1’30 complete
[percent value=’75’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’75’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 1’30” rest
[/workout_short]
Put the barbell and the Bikeerg near the Bar to minimize transition time, for the Bar Muscle Up use a bar high about 7 inches over your extended arm to perform the Burpee target.
Strategy: In the first part find the 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.
Bikeerg wattage is prescribed in % on your exhaustion test results so follow it, don’t sprint in the last round, deload week must be deload!!
Upper-body dominant movement is alternated at the spin on the bike so relax arms, chest and shoulder during the Bikeerg section, still this week 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 less but also working time, rest time is more, so you have time to recover totally and perform the following interval under control.
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 the most important thing.
The second part of the workout is all about to maintain your sustainable pace under fatigue and suffer a little but less than past week…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.
Split Session
[/um_show_content]
Monostructural
Run
45′ @ Zone 3
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
Mobility & Myofascial Release
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
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
- 12 Plank Spiderman
- 12 TK Straight Arms Band Pull Down
- 12 Banded Good Morning BW
Plank Spiderman
TK Straight Arms Band Pull Down
Banded Good Morning BW
SIT/HIIT/MICT
5′ For Quality
10 Box Jump @ 50/40cm
10 Wall Ball @ 6/4Kg
10 Sumo Deadlift High Pull @ 30/20Kg
rest 30″
For Time
10 Box Jump Over 60/50cm
10 Wall Ball 9/6 Kg
10 Sumo Deadlift High Pull @40/25Kg
active rest 2′ on Rower @ [percent value=’25’ of=’ex-test-Rower’ in=’Watt’][/percent] x 6 set
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 Plyo Box, Med Ball and Barbell close together.
After every round of Box Jump – Wall Ball – Sumo Deadlift High Pull, performs 2’ of active rest on the Rower and keep going until complete 6 total rounds.
Strategy: Use the initial Amrap like a warmup, easy pace, smooth movement and raise gradually your heart rate.
After 30″ rest start to Push Hard every single round like several sprints then recovery during 2’ of easy spin on the Rower.
Light-weight lifting, Sport Specific and Plyometric Bodyweight Skill, workout features are moving well and be efficient, work on fast transition between movement and make sure to be able to perform Sumo Deadlift unbroken or scale prescribed weight.
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 Athletes
Put a Speed Rope near the Rower and Continue without rest on the Engine Section.
Engine
Recommended for Double Session Athletes
20′ Running Clock
20 Jumping Jacks
20 Mountain Climbers
20 Single Unders
20 no Push-ups Burpees
20 Cal Row
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 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
[/um_show_content]
Sport Specific – EN
30″ ON – 30″ OFF
3 Rounds For Time
[percent value=’100′ of=’snatch-in-8′ in=”][/percent] Snatch @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
15 Toes to Bar
15 Cal Assault Bike @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent]
Set the timer like an interval 30″ ON – 30″ OFF.
Strategy: 30-30 Modality is the same that you perform on Monday so the strategy can be similar.
Push the pace on the work interval that allows you to recover in the rest time.
Move fast on the light percentage Snatch and try to finish it in a single interval, if you feel good on this skill make the same for the Toes to Bar.
If you can, forecast that you will use 6 work interval to finish Snatch and T2B so the final time will be decided to the Calories.
Calories on Assault Bike have prescribed Wattage so you only must to spin at moderate pace, don’t sprint…there isn’t a leaderboard!!
Achievement: Perform a medium number of reps of medium-high level skill with intensity and try to perform big set, take advantage of the work-rest ratio 1:1 to recover before the following interval.
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.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
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
Push Bodyweight Complex
Tabata 1:
Odd Set – Roll to Handstand(Inverted Burpee)
Even Set – Max Strict Handstand Push Ups
3′ rest
Tabata 2:
Odd Set – Touch & Touch
Even Set – Max Hand Release Push Ups
Roll to Handstand
Touch & Touch
TECHNIQUE
Transition
For Quality
3 Ring Row Transition
1 Strict Ring Muscle Up
3 Ring Row Transition
2 Strict Ring Muscle Up
3 Ring Row Transition
3 Strict Ring Muscle Up
3 Ring Row Transition
3 Ring Muscle Up
3 Ring Row Transition
2 Strict Ring Muscle Up
3 Ring Row Transition
1 Strict Ring Muscle Up
Ring Row Transition
PRACTICE
Half Piroette
Try the ‘Half Piroette’ to improve speed,time and energy saving during the Workout.
The Goal is to complete a 180° rotation with 2 steps.
Half Piroette
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
Squat Clean & Jerk
Every 45″ for 6′
1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ x 2 set
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s x 2 set
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s x 2 set
Strategy: use warm-up to working on every aspect of your lift:
for the clean; correct starting position, good vertical barbell trajectory, patience to wait for the best triple extension position and fast turn under the bar for a perfect catch and fastest exit from the hole.
for the jer; slow and solid dip, explosive and long drive and fast feet moving for a stable overhead catch.
Then try to transfer this good form at a high percentage, if every lift is equal to the previous one you can reproduce it also in a workout under fatigue.
Catch and go is not allowed.
Achievement: Lift heavy with good technique and improve it during the next week. Don’t fail any lift.
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