MASTER &#8211; Building Base Mesocycle &#8211; 2021 &#8211; Week 3

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

5+5+5 3 Position Squat Face Pull
6 Plank Walkout
6+6 Reverse Lunge + Knee lift

SIT/HIIT/MICT

AMRAP 4′

2 Rounds of

8+8m Single Dumbbell Lunges @15/10Kg
4 Kipping Pull-ups
then

2 Rounds of

12 alt. Single Dumbbell Power Clean @15/10Kg
8 V-ups

rest 1′

AMRAP 4′

2 Rounds of

8+8m Double Dumbbell Front Rack Lunges @2×15/10Kg
4 Kipping Chest to Bar
then

2 Rounds of

12 Double Dumbbell Power Clean @2×15/10Kg
8 Knees to Chest

rest 1’30

Strategy: Increase pace every Amrap, use previous one to prepare movement and load of following, try to recover well in the rest time to be able to push hard on last and hardest intervals.

AMRAP 4′

2 Rounds of

8+8m Double Dumbbell Front Rack Lunges @2×22,5/15Kg
4 Bar Muscle Ups
then

2 Rounds of

12 Double Dumbbell Power Clean @2×22,5/15Kg
8 Toes to Bar
rest 2′ x 5 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: Double Dumbbell of prescribed weight near the bar and a signal to point out the 8m is all you need.
Perform the 4’ Amrap with 2’Rest between. Repeat for 5 total sets.
Pay attention that every couple of movements must be performed for two rounds.
Strategy: Work time is longer and rest are short than last week but you must continue to push really hard from the first set, if you work correctly you can’t reproduce the score in the following set.
Dumbbell plus Bar was the worst grip burner couplets possible, then try to save your grip and relax your arm during the transition and rest time.
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.

Engine

Recommended for Double Session Athletes

40′ Running Clock – For Quality

15 Hollow Rock
10 Overhead Squat @empty Bar
5 Muscle Snatch @empty Bar
250m Row @[percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent]

Notes. Try to keep HR into Z3 constantly for 40′.
Firstbeat Option. Try to reach Training Impulse between 100 and 120 for HIIT and Engine Sections
Setup: in this workout you have an alternation of core, empty barbell and short monostructural work on Rower, we suggest to take Barbell near the Row 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 control of hollow position in the Hollow Rock, trying to use a narrow hand stance in the Overhead Squat to improve shoulder mobility.
Achievement: Keep moving for 40’ minute, 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 – MM

[workout_short title=’DFC164′ result_type=’time’]

For Time – CAP 13′

50/38 Calories Assault Bike
10 Overhead Squat @90/60Kg or scale to @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] 100 Double Unders
50 Pull-ups
100 Double Unders
10 Overhead Squat @90/60Kg or scale to @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Setup: Workout start with Calories on Assault Bike followed by heavy Overhead Squat, Double Under and Pull Ups, then back on DU and OHS.
Strategy: Overhead Squat are the key of this workout, the elitè athlete that work around the 80/85% of 1RM can perform Squat Snatch like first rep and try to perform all the rep unbroken to crush the workout time, instead if you work around your 1RM Snatch we avoid to perform a Clean and bring the barbell behind the back to perform a push jerk and start the Overhead.
In case you can’t manage this weight work at [percent value=’90’ of=’Snatch’ in=’kg’][/percent] to maintain the correct stimulus.
The Cal on Assault Bike must be performed thinking at the following Overhead Squat so push but control the effort to be able to get off the bike take some breath and bring the barbell over your head.
Try to break less as possible the Double Under and if you are comfortable use this movement like an active rest inside the workout, go a little slower in the second set to be ready for the last heavy Overhead Squat.
For the Pull UP you know that you can perform not over [percent value=’50’ of=’c2b-in-2′ in=”]Chest to Bar Pull Up[/percent] in one minute, so break the set consequently yo remain in your substenible effort.
Achievement: Control your pace and break correclty set to be able to manage a submassimal weight inside a workout with high heart rate and muscular fatigue, remember that every failed lift are bigger waste of time than a 5 second more of resting time, it’s not yet the time to take risks!!

[/workout_short]

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

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 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 4 reps @ rpe 8
rest 2′ b/s

Prone Grip Bent Over Row

5×5 @ @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

Power/Strength Endurance

For Time

[percent value=’15’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 8 Double Kettlebell Deadlift 2×32/24Kg

[percent value=’30’ of=’strict-handstand-push-ups’ in=”] Strict Handstand Push-ups [/percent] 4+4m Single Kettlebell Overhead Lunges @32/24Kg
rest 1:1 x 3 set
rest 3′ x 4 waves

Notes. Setup: Perform the sequence Handstand Push Up – Kettlebell Deadlift – Strict Handstand Push Up – Kettlebell Overhead Lunges with no rest between movement, then Rest 1:1 (work time = rest time) and repeat 3 times; after third set Rest 3’ and repeat all for 4 big sets.
Strategy: This is a typical shoulder + midline couplet, remember that go fast doesn’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 Strict Handstand Push Up and perform every round unbroken.
Find the best locked position of shoulder and elbows in the Overhead Lunges to manage easily the heavy Kettlebell.
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 is the key to perform every strength/power endurance workout.

Split Session

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Split Your 1st Session Here If You Can

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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 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

Setup: Snatch Lift-Off is only the first step of the Snatch Deadlift, start from ground and finish at the knee, make a pause of 1-2” at the knee and come back to the floor, then perform a full Power Snatch.

Squat Snatch

Every 30″ for 5′

1 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent]

rest 1′

Every 45″ for 6′

1 @ [percent value=’68’ 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 2 set
1 @ [percent value=’89’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 2 set

Flow: warm up with first two work at low percentage to buildt a solid lift, after the eightsingle at 68% start to perform triple, double and heavy single with prescribed rest. Repeat 2 time every last heavy percentage.
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 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

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’] 2 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’Kg’] 2 Hang Power Snatch @ [percent value=’40’ of=’snatch’ in=’Kg’] rest 1′ x 4 set

Flow: Start with Barbell on the floor loaded with prescribed weight, perform 3 complexes every 45” for 4 round then take 1’ rest and repeat for 4 total 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

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

2’15 ON – 45″ OFF – Go Every 3′ x 15′

1 Hang Power Clean @80/55Kg
1 Box Jump 60/50cm
1 Ring Muscle Ups
2 Hang Power Clean @80/55Kg
2 Box Jump 60/50cm
2 Ring Muscle Ups
3 Hang Power Clean @80/55Kg
3 Box Jump 60/50cm
3 Ring Muscle Ups
…Follow this Pattern for 2’15

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

[/workout_short]

then (after 45″ rest perform)

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

Death by – Go Every 3′ – CAP 15′

Before the end of 2’15 complete

[percent value=’105′ of=’snatch-in-8′ in=”] Snatch @40/30Kg [/percent] [percent value=’105′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] 45″ rest

[/workout_short]

Flow: Set your timer like 10 Rounds of 2’15” On – 45″ Rest between set, start the first 5 rounds and perform triplet ladder.
Then deload the Barbell and start the second part of the workout like death by modality, you must finish prescribed repetitions of Thruster and Bar Facing Burpees until 2’45”.
Strategy: In the first triplet find a correct pace and pay attention to the chicken modality, distributed the effort for all time long, and remembering that in the fifth round you must perform the same repetition or more than the previous.
In this type of ladder with a high-level skill and mid-heavy weight but low repetition number try to speed up the transition between movements every round because obviously, the set is always unbroken so if you want to increase score transitions are the key.
In the second five round you must control the rhythm like the past week, repetition is a little more but also working time, rest time is less so pay attention to be able to restore the heart rate and starting another interval.
Achievement: Target on the first part of the workout was not to fail the chicken modality, if you can perform about the same rep you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to arrive at six Ring Muscle Up in the first round and at four Box Jump 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.

Split Session

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Split Your 1st Session Here If You Can

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SIT/HIIT/MICT

Recommended for Double Session Athletes

45′ Running Clock:

20″ Smooth Pace Push Press @ 35/25Kg
10″ Ski Erg @ [percent value=’170′ of=’ex-test-ski’ 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 with 30 Interval round – 30” on – 1’ Off (total time 45’).
Start the workout with Barbell @ 35/25 kg near SkiErg.
Perform the Push Press for a prescribed time and without Rest get on the SKiErg 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 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

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

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

Barbell Skill Development

Snatch Deadlift – Tempo 8.1.8

(1+1+1) x 3 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Snatch Pull Under – Panda Pull

(1+1+1) x 3 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Snatch Pull Under

Overhead Squat – Tempo 4.4.4.1

3 x 3 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Positional Breathing

Overhead Squat – Hold Bar in Bottom Position

3 Breathing Cycles @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ x 2 set

Breathing.
3″ Inhale
1″ Hold
6″ Exhale
3″ Hold

No Feet Snatch

8 sets of double no touch&go up to [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Notes. NO Jump, NO Calf, NO Heels movements. Put glue under your heels and keep going. Try to make a video of yourself. It’s probably that you move your feet without realizing it.

No Feet Snatch

Monostructural

Run

5 Rounds of

900m @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 100m @ [percent value=’110′ of=’ex-test-run’ in=’km/h’][/percent] 20” rest

Row

5 Rounds of

1100m @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 150m @ [percent value=’110′ of=’ex-test-rower’ in=’Watt’][/percent] 20” rest

Notes. You can also Spin on the Bike (x2) or Ski.
If use Bike or Ski convert Wattage as 60 and 110% of Exhaustion Test on the chosen ergometer.

Mobility & Myofascial Release

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.

Myofascial Release

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Thoracic Spine

Thoracic Spine Mobility – Part 1

Thoracic Spine Mobility – Part 2

Thoracic Spine Mobility – Part 3

Thoracic Spine Mobility – Part 4

Thoracic Spine Mobility – Part 5

Lower Body Myofascial Release, Part 1

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

Quad
Adductor
Glutes
Tensor fascia lata (lateral part of the leg)

Supernova

Glute medius
Great glute
Hamstring

Supernova and lacrosse

Hamstring

Lower Body Myofascial Release, Part 2

First work general, move slowly and lightly,

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Anterior tibial

Do some flexion/estension and working to hard or painful areas

Gastrocnemius, soleus and achilles tendon

Do some flexion/estension and working to hard or painful areas

Peroneals

Do some flexion/estension and working to hard or painful areas

If you need some extra muscle release, work with lacrosse and elbow together.

Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Routine

Foot Care Routine

Notes.

Release Plantar Fascia

Put a PVC under the Foot

Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation

Unbalanced with the weight of the body forward

Then

Lift only Big Toe (3×5″+5)
Lift other toes and Big Toe push down (3×5″+5)
Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

Squat Routine

Notes. Follow routine step by step.

Upper Body Mobility Routine N.2

Notes.

6 Exercises:

Quadruped T-Spine rotation – 10 reps
Seated Quadruped T-Spine rotation – 10 reps
Scorpion 90° – 10 reps each side
Shoulder flexion – 5 reps x 3 sets each side
Shoulders Dislocates with band 10 reps (slowly)
Shoulder extension with barbell – 10 Reps

General Warmup

2 Sets for Quality

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

Plank with Trunk Rotation

Cossack to Cossack

3 Position Squat Face Pull

SIT/HIIT/MICT

5′ For Quality

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

For Time

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

active rest 2′ on Rower @ [percent value=’25’ 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 Wall Ball @ 12/9 kg or I must taking 20” before to perform the Double Under intensity it cannot be so high. In this case, you must prefer to work with 9 / 6 kg Wall Ball.
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup: Start the workout with Barbell, Med Ball and Speed Rope close together.
After every round of Clean&Jerk – Wall Ball – 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.
Light-weight lifting, Sport Specific and Bodyweight Skill, workout features are moving well and be efficient, work on fast Barbell Cycling on the C&J, breathe on the Wall Ball and accelerate the Double Under without fail it!!
Focus to push hard on your weakest point and gain some seconds to your starting plan, remember that 2’ of Rest allow you to recover well so don’t spare your effort.
Active Rest is really important not only to maintain warm the body and be ready to perform the next sprint at 100% but also allow the physiological body process to recharge yourself during light work, don’t underestimate it!!
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.

Recommended for Double Session Athletes

Put a light-weight Kettlebell (16 / 12 kg) near an Assault Bike and Continue without rest on the Engine Section.

Engine

Recommended for Double Session Athletes

30′ Running Clock

16 Russian Swings @16/12Kg
16 No Push-ups Burpees
8+8 Kettlebell Snatch @16/12Kg
32 Cal Assault Bike @[percent value=’30’ of=’ex-test-bike-erg’ in=’watt’][/percent]

Notes. Try to maintain Cardiac Zone 3 for 30′
Setup: Start this workout immediately after the previous last interval’s work.
Strategy: Move with quality and a slower pace but continuously.
Try to perform this 30’ like a qualitative skill accumulation of the prescribed movement and work on a single aspect that thinks you need to improve.
Achievement: Keep moving for 30’ minutes, controlled pace and shorter rest and transition as possible

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’]

5 Rounds of

500m Row
15 Clean&Jerk @50/35Kg
15 Bar Facing Burpees

Setup: Rower and Barbell @ 50/35 kg is all you need.
Set the timer like a stopwatch.
Set the Rower with Watt as principal units with meter as second to have a wattage reference.
Strategy: This is a typical pacer workout, you must try to perform every round about at the same time and accelerate in the last if you feel good.
You know that you can Row about @ [percent value=’70’ of=’ex-test-Rower’ in=’Watt’][/percent] to be able to get off the Row and bring immediately the Barbell to start the C&J
You also know that can perform [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpee Ups[/percent] in 1′, set the correct pace and at the end go up fast on the rower.
Now you must only decide how to approach the Clean&Jerk, we avoid to perform it as fast single or (if you work with 30/35% of 1RM of C&J) little set touch&go with short rest to find a pace sustainable until the end.
For forecast your score focused on the C&J, approximately, counting the rest and transition the majority of the athlete can be 500m Row + 15 Bar Facing Burpee in 3′ for 5 Round, so you start from 15′ and add the time for performing 75 C&J.
Achievement: In this type of workout the goal is to manage not to have a large decrement of performance during the time.
The fourth round is worst than the first is normal, but the fatigue must be managed to arrive at the last round and be able to Row a little faster, take one less breath between every C&J, and sprint the last 15 BFBurpees.
This approach learns your body how to work on your anaerobic threshold for a long time without overstepping it.

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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

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

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 + Below the Knees 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

Setup: 3″ pause Clean means start from the floor and stop the lift when the barbell is at knee high, in the below the knee hang power Clean the barbell must be get down under the knee before to perform the hang power Clean.
Use the descent of the barbell to bring the correct trajectory and reproduce it in the concentric phase, imagine winding a spring and release it at maximum tension.
Maintain strong back and count until 3 then end the lift, during the pause work on correct position with shoulder over the bar, arms relaxed and strong back with chest up, knee and hip angle must be active to give a perfect vertical trajectory at the hip contact in the final triple extension.

Squat Clean & Jerk

Every 30″ for 5′

1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 45″ for 6′

1 @ [percent value=’65’ 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=’78’ 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 2 set
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 2 set

Setup: warm up with first two work at low percentage to buildt a solid lift, after the eight single at 65% start to perform triple, double and heavy single with prescribed rest. Repeat 2 time every last heavy rep.
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′

Walking Lunges

5 x 8+8m @ [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