Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
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
- 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
SIT/HIIT/MICT
AMRAP 3’30
20 alt. Dumbbell Snatch @15/10Kg
8 Dumbbell Facing Burpees
16 alt. Dumbbell Snatch @15/10Kg
8 Dumbbell Facing Burpees
12 alt. Dumbbell Snatch @15/10Kg
8 Dumbbell Facing Burpees
rest 1’30
AMRAP 3’30
10+10 Hang Dumbbell Snatch @22,5/15Kg
8 Box Jump Over 60/50cm
8+8 Hang Dumbbell Snatch @22,5/15Kg
8 Box Jump Over
6+6 Hang Dumbbell Snatch @22,5/15Kg
8 Box Jump Over
rest 1’30
AMRAP 3’30
20 alt. Dumbbell Snatch @22,5/15Kg
8 Burpees Box Jump Over 60/50cm
16 alt. Dumbbell Snatch @22,5/15Kg
8 Burpees Box Jump Over
12 alt. Dumbbell Snatch @22,5/15Kg
8 Burpees Box Jump Over
rest 2’30 x 6 set
Firstbeat Guided Option. Continue until Aerobic TE is over 3.0 and Anaerobic Training Effect are both over 2.5
Setup: Perform the 3’30” Amrap with 2’30” Rest between. Repeat for 6 total set.
Strategy: Work time are longer and rest are shortly than last week but you must continue to push really hard from fist set, if you work correctly you can’t reproduce score in the following set.
Dumbbell Snatch and Burpee Box Jump Over are a classic Open Couplet then try to reproduce a hard pace as you performing the 17.1 re-do.
If you menage easily the 22,5 kg Dumbbell you can perform the snatch with semi-stiffed leg, in order to save your quad for the Burpee Box Jump Over.
Achievement: Teach to your body to recover all energy in the 2′30” Rest and be ready to Push Hard for another set.
Engine
Recommended for Double Session Athletes
40′ Running Clock – For Quality
10 Air Squat
8 Push-ups
6 Kipping Pull-ups
4 Single Dumbbell alt. Devil Press 22,5/15Kg
150m Ski Erg
Setup: in this workout you have an alternation of one small Cindy Round a single Dumbbell Movement and short monostructural work on Skierg, we suggest to take Dumbbell and Skierg under the bar to minimize the transition time and perform all the workout like a 40’ 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, for example the perfect form of Kipping Pull Ups and the Dumbbell arms change on the alternated Devil Press.
Achievement: Keep moving for 40’ minute, controlled pace and shorter rest and transition as possible.
Split Session
[/um_show_content]
Sport Specific – MM
AMRAP 14′
60 calories Row
50 Toes to Bar
40 Wall Ball Shots (20/14 lb, 10/9 ft)
30 Cleans @61/43Kg
20 Ring Muscle-Ups[/workout_short]
Strategy: This is a Open Workout, the 14.4.
In this Chipper workout modality, the danger was the high number of repetition of the same movement without break, that oblige to stress the same muscular district for a long time.
Analyzing every movement we can note that we have this sequence:
pull monostructural – short time
pull/core – gymnastic – medium level skill – high number of rep
push -light weight – high number of rep
pull – light/medium weight – high number of rep
pull+push – gymnastic – high-level skill.
Now every athlete can draw their own conclusion.
This is an example of how I would reasoning.
Row at a medium pace like 70/75% of exhaustion test wattage, get off from Rower and be able to hang on immediately on the bar is better than push hard and take a long rest seeing the bar.
If you have at least 35/40 unbroken Toes to Bar you can break it in a descendent medium set like 15-12-10-8-5 with short rest between.
If you have less then 30 unbroken Toes to Bar a good strategy could be performed shortest set always with short rest like 8-7-8-7-8-7-5.
Big set is always trouble for grip and core fatigue.
Elitè and tall athlete always perform 40 Wall Ball unbroken without a problem, if this movement is your weakness you can break it in 2 or 3 set like 25-15 or 20-10-10 to save your shoulder and control the heart rate. Short rest between sets is always the key.
Clean is about 40-50% of most athlete best Power Clean, in this case, you can perform it in a fast single set or some double/triple, target is to preserve the grip.
Ring Muscle Up obviously make the difference, an elite athlete can try to perform a big set and with a medium rest finish the remaining repetition, RX athlete could break at least in 3 set like 9-6-5 if the high skill gymnastic movement under fatigue is your weakness perform it in a set with a comfortable number of repetition with the aim of not having to take rests too long rest between sets.
This is only an example, use this type of logical reasoning to find your best effort.Achievement: improve your 2014 (or following) Open Results, find the correct strategy to maintain the control until the last minute when if you feel great you can open the gas!!
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 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
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.
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=’72’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Back Squat
2 x 6 reps @ rpe 8
rest 2′ b/s
Prone Grip Bent Over Row
5×5 @ @ [percent value=’58’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
Power/Strength Endurance
For Time
[percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
10 Double Kettlebell Deadlift 2×32/24Kg
8m Handstand Walk
rest 1:1 x 3 set
rest 3′ x 4 waves
Strategy: This is a typical shoulder + midline couplet, remember that go fast don’t mean don’t breathe when you are in a handstand position.
In the Deadlift with Kettlebell are easier to use the leg so try to preserve the lower back muscles to be more efficient on the Handstand Walk and perform every round unbroken.
Achievement: Perform a high volume of repetition with short recovery time and be able to repeat this effort under sectorial fatigue (midline-shoulder-upper body). Retarding the accumulation and improve the ability to dispose of the muscle lactate are the key to perform every strength/power endurance workout.
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 + Overhead Squat
1+1 @emty Bar
x 20 set without rest b/s
Pause Snatch Lift Off + Power Snatch
2+(1+1) @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 2′
2+(1+1) @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 2′
2+(1+1) @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 2′
2+(1+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′
2+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
2+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 3 set
Squat Snatch
Every 30″ for 5′
1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
Every 45″ for 6′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Then
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 2 set
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 4 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 trasfert this good form at high percentage, if every lift are equal to the previous one you can reproduce it also in a workout under fatigue.
Achievement: Lift heavy with good technique and improve it during the next week. 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 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.
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
Strength/Power Endurance
Every 45″ for 3′
3 Rounds of
1 Power Snatch [percent value=’40’ of=’snatch’ in=’Kg’] 1 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’Kg’] 1 Hang Power Snatch @ [percent value=’40’ of=’snatch’ in=’Kg’] 1 Behind the Neck Push Press @ [percent value=’40’ of=’snatch’ in=’Kg’] rest 1′ x 4 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
2’15 ON – 45″ OFF – Go Every 3′ x 15′
12 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]
12 alt. Pistols Squat
max Cal Bike Erg
[/workout_short]
Flow: Set your timer like 10 Round of 2’15” On – 45″ Rest between set, start the first 5 round and perform Shoulder to Overhead, C2B Pull Up and Pistol, in the time that remains Spin Max Calories on the Bikeerg.
Strategy: We know that the prescribed repetition and percentage are your substainable pace finded on 8’ test, so in the workout you must go faster to have time to perform some Bike Calories, but pay attention at the chicken modality, distributed the effort for all time long and remembering that in the fifth round you must perform the same or more Calories that in the first.
Try yo go unbroken on the STOH because every break mean an one more Clean to perform, break the C2B if you are more confortable in little set with short rest and control the pace on the Pistol to preserve your leg (and knee).
Achievement: Target the workout was not to fail the chicken modality, if you can spin about the same Cal every round you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 Cal on first round and died on the floor.
Split Session
[/um_show_content]
SIT/HIIT/MICT
Recommended for Double Session Athletes
45′ Running Clock:
20″ Smooth Pace Sumo Deadlift High Pull @ 24/16Kg Kettlebell
10″ Row @ [percent value=’170′ of=’ex-test-rower’ in=’Watts’][/percent]
1′ rest b/ bouts
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 with 30 Interval round – 30” on – 1’ Off (total time 45’).
Start the workout with Kettlebell near Rower.
Perform the Sumo Deadlift High Pull for prescribed time and without Rest get on the Row for the sprint, take 1’ of Rest and repeat.
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 drop 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
General Warmup
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Routine
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Gymnastic Skill Development
Handstand Development
4/5 Sets – Rest as Needed
1 Wall Walk + 10 HS Shoulder Taps + Handstand Walk Away from Wall 3/5m
10 GHD SU + 10″ Hold 180°
Handstand Walk Max meters for 60″
Strength Assessment
3/4 Sets – Rest as Needed
6 Jefferson Curl Tempo 5-5-5-5
5+5 Dragon Goblet Lunges from Box
6+6 Half Kneeling Landmine Press Tempo 2-2-2-2
10″ Hold Bottom position + 6 Batwing Double KB
Pay attention in perceiving the differences between the 2 sides of the body.
Jefferson Curl
Dragon Goblet Lunges from Box
Half Kneeling Landmine Press
Batwing Double KB
Monostructural
Run
5 Rounds of
850m @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 150m @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent] 20” rest
OR
Row
5 Rounds of
1050m @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 200m @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent] 20” rest
If use Bike or Ski convert Wattage as 60 and 100% of Exhaustion Test on the chosen ergometer.
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
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
SIT/HIIT/MICT
10′ For Quality
10 Double Kettlebell Russian Swings @2×12/16Kg
3/2 Strict Chin-ups
30″ rest
For Time
1 Legless Rope Climb
6 Double Kettlebell Russian Swings @2×24/16Kg
6 Double Kettlebell Squat @2×24/16Kg
6 Double Kettlebell Shoulder to Overhead @2×24/16Kg
1 Rope Climb
active rest 3′ on Ski Erg @ [percent value=’25’ of=’ex-test-ski-erg’ in=’Watt’][/percent] x 8 set
Recommended for Double Session Athletes
Continue without rest to the Engine Section
For example, if I must break the double Kettlebell Shoulder to Overhead or I must taking 20” before to perform the final Rope Climb intensity it cannot be so high. In this case, you must prefer work with 20 kg Kettlebell, or perform 4/6 Kipping Stiff-Legged Chest to Bar Chin Up.
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 two couples of Kettlebell, one for the warmup under the bar and one couple for the interval near the rope, set the Skierg on Watt for the active Rest.
After every round of Rope Climb – Kettlebell complex – Rope Climb performs 3’ of active rest on the Skierg 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 3’ of easy spin on the Skierg.
Mid-level Gymnastic Skill and low repetition Heavy Kettlebell Complex, workout features are grip and upper body dominant, focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 3’ 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 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.
Engine
Recommended for Double Session Athletes
30′ Running Clock
8+8 Single Kettlebell Suitcase Deadlift @24/16Kg
10 Box Jump 50/40cm
8 Russian Swings @24/16Kg
10 Ring Dips
20 Single Unders
Setup: Start this workout immediately after the previous last interval’s work, so prepare before the Plio Box, setup the RIng at your comfortly heigh and your Speed Rope.
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.
For example, focusing on explosiveness on the jump or the kipping on the DIp…
Achievement: Keep moving for 30’ minutes, controlled pace and shorter rest and transition as possible
Split Session
[/um_show_content]
Sport Specific – EN
5′ AMRAP
19 cal Row
19 Wall Ball
rest 1′
4′ AMRAP
19 cal Row
19 Wall Ball
rest 45″
3′ AMRAP
19 cal Row
19 Wall Ball
rest 30″
2′ AMRAP
19 cal Row
19 Wall Ball
rest 15″
1′ AMRAP
19 cal Row
19 Wall Ball
Set the timer like a stopwatch and start at 0 – 6’ – 10’45” – 14’15” – 16’30”.
Stop the workout at 17’30”, Restart the Rower every time that you start a new set of Calories.
Strategy: Another typical Open Couplet, in this case, we talk about 19.1 workout.
The only difference was that the original one is an Amrap, today we have some rest, then, in theory, you can push little harder than during the Open workout.
Every interval starts with the Rower so doesn’t distract you, especially on the last set when Resti is so short.
This is a leg burner workout, the heart rate it must be high from the beginning because skill is easy and every rep is only a suffering question, pushing hard is the key-word, you know that you can Row the 19 Cal@ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] and in any case perform the Wall Ball unbroken.
Achievement: improve your Open Score, push hard on this sport-specific skill and improve the capacity to maintain a high rhythm for this medium time workout.
Work constantly on the high limit to anaerobic threshold with short rest time between set means learn to menage the effort without.
[/workout_short]
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
Box Butterfly Dip
3 Rounds Unbroken
5 Swing
1 Box Butterfly Dip
Rest 2’
3 Rounds Unbroken
4 Swing
2 Box Butterfly Dip
Rest 2’
3 Rounds Unbroken
3 Swing
3 Box Butterfly Dip
Rest 2’
2 Rounds Unbroken
2 Swing
4 Box Butterfly Dip
Rest 2’
2 Rounds Unbroken
1 Swing
5 Box Butterfly Dip
Box Butterfly Dip
EMOM 8′
ODD Set: 3/1 Bar Pullover
EVEN Set: 3 Dragon Flag – 7″ Eccentric Phase
Dragon Flag
Handstand Complex
2m Handstand Walk (to Wall)
2 Strict HSPU / Kipping
2 Touch N Touch
2 Backward Handstand Walk (from Wall)
Rest 90” x 4
Touch & Touch
Press to Handstand
Try the Half Press to Handstand
(Box Press to Handstand)
Can you do it?
Half Press to Handstand
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
Power
3″ Knees Stop Power Clean
1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s x 3 set
Squat Clean & Jerk
Every 30″ for 5′
1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
Every 45″ for 6′
1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ x 2 set
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ b/s x 4 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.
Strength
Plank Position
Accumulate 3′
alt. Back Rack Back Lunges
5 x 8+8 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
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