Element Vs. Athlete

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Lunedì 7 giugno ore 21:30

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Monday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Aerobic Warmup

2 Rounds

1′ Bike @ easy pace

1′ Row @ easy pace

1′ Skierg @ easy pace

Increase intensity in the second Rounds

Workout

[workout_short title=’Grettel’ result_type=’time’]

Grettel
10 Rounds For Time:

3 Clean and Jerks

3 Bar Facing Burpees

Male: 135lb barbell

Female: 95lb barbell

Notes. If an athlete fails to finish the entire workout within the 5-minute time cap, the score will be given the CAP designation plus the number of reps not completed.

Score is time:

[/workout_short]

Leaderboard

Setup
Timer: Stopwatch (5′ Cap Time)
Equipment: Barbell, floor marks for round 7-8-9-10.
Flow: At the call of “3, 2, 1 … Go the athlete will move to the barbell and begin accumulating reps of clean and jerks. When 3 clean and jerks have been accumulated the athlete will begin accumulating reps of bar facing burpees. When 3 bar facing burpees have been accumulated the athlete will begin another round of 3 clean and jerks and 3 bar facing burpees. The athlete will complete 6 total rounds without moving the barbell. After completing the sixth round the athlete will move the bar forward to the designated spot. The athlete will continue this pattern, moving the bar forward after round 7, 8, and 9. The athlete will not be required to move the bar forward after completing round 10. When the athlete has completed 10 rounds they will move to the finish line where time will be called.
Movement Standards:
Clean and Jerk – The Athlete will move the bar from the ground to the shoulder in one smooth motion. The athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead and both feet under the hips. The athlete may not touch the platform with any part of the body other than the feet. Hang clean is not allowed.
Bar Facing Burpees – The athlete must be facing the bar with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athlete MUST jump over the bar with a two foot takeoff and landing. The rep is counted when the athlete gets to the floor on the opposite of the bar. If the athlete receives a no rep the athlete must repeat the full movement on the correct side of the bar.

Power

Power Clean & Jerk

1+1+1 [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Every 2′ for 8′

You have 30″ Window to find Daily 3RM Power Clean&Jerk Drop&Go

Split Your 1st Session Here If You Can

Engine

For Quality

2000m Row @ [percent value=’70’ of=’ex-test-rower’ in=’watts’][/percent] 200 Double Unders
then without rest

10 Rounds of

15 Wall Ball
rest 4 breath
7 Toes to Bar
rest 2 breath
then
4000m Bike Erg @ [percent value=’70’ of=’ex-test-bike-erg’ in=’watts’][/percent]

Setup
Equipment: Row, Speed Rope, BikeErg, MedBall @ 9/6 Kg, Pull Up Bar.
Flow: Perform the 2 Km at the Row and the Double Under, then the 10 round of Wall Ball and T2B with prescribed rest between exercise, then 4 Km on the BikeErg, follow prescribed Wattage at the ergometer.
Strategy Control the pace in the first section to arrive at the 10 round not so fatigued and try to follow the prescribed breath as a transition.
Use the last BikeErg effort as a cool down to restore your heart rate in aerobic zone after central section of the workout.
Achievement Accumulated some quality monostructural work before and after a sport specific couplet unites the benefit of the aerobic training and allows you to improve your sport specific workout capacity under fatigue.
Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

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
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

Jerk Drive

5 @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @[percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @[percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
5 @[percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]

Jerk from Rack – stop 3″ after after receiving

1 @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 5 set

Jerk from Rack

1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 5 set

Strength

Front Squat

5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Pin Front Squat – Front Squat from bottom position
Every 45″ for 6′

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Notes. Start from rack, control your eccentric phase until release barbell on safe bar or wooden blocks, then lift it as fast as possible
Pin Front Squat
Video

HIIT

6′ for quality

10 Cal Assault Bike
6+6 Dumbbell Hang Snatch @20/15Kg
12 Box Jump @50/40cm
6 Kipping Chest to Bar
1 Rope Climb

rest 1′

Notes. Use this short amrap to prepare the following interval, increase the pace during the 6 minute to raise up heart rate and be ready to push hard from the beginning of first interval.
AMRAP 3′

12/9 Cal Assault Bike
6+6 Dumbbell Hang Snatch @25/20Kg
12 Box Jumps Over @60/50cm
6 Bar Muscle Ups
max Rope Climb
rest 2′ x 5 set

Firstbeat Option. You can reach:
Aerobic Training Effect –> over 3.0
Anaerobic Training Effect –> over 2.5
Rounds Cap –> 7
Rounds Min –> 3

Setup Timer: Interval 3′ On – 2′ Off
Equipment: Assault Bike, Heavy DB, Plyo Box, Pull Up Bar and Rope.
Strategy Pushing hard from the beginning, we suggest to sprint the bike not as a maximal effort to be fast on the transition with the Heavy DB Snatch, try to be reactive and fast on the Box Jump Over and obviously go unbroken on the Bar Muscle Up to save more time for the Max Rope Climb.
Achievement Short interval/amrap allows you to pushing the pace hard from the beginning and try to maintain it until the end, in this workout are alternated easy and difficult movement so manage the effort according to your skill level and weakness point.
If you work correctly the rest between round don’t allows you to restore completely so the score it should decrease every interval.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Engine

10′ For Quality

Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent] At the end of every 2′ perform 10″ @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]

EMOM 30′

1st –> Row @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent] 2nd –> Row @ [percent value=’75’ of=’ex-test-rower’ in=’watts’][/percent] 3rd –> Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent]

Power Endurance

5 Rounds For Quality

1 Toes to Ring
1 Ring Pull-up
1 Ring Muscle-up
1 Ring Dips
rest 30″ b/s

5 Rounds for Quality

3 Half Strict HSPU
3 From Ground to Half Strict HSPU
1 Hand Release Strict HSPU
rest 30 b/s

For Time

[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’20’ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push-ups[/percent] [percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’40’ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push-ups[/percent] [percent value=’30’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’60’ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push-ups[/percent]

Notes. Use first two section as a quality warm up, work on improve technique for every movement and build a clean and smooth pattern, prepare the workout with this easy pace work are really helpful to have transfer when intensity gets up and you haven’t time to think too much.
In the For time you must manage the upperbody muscular fatigue so start to perform all unbroken can be a bad idea, as usual be smart and remember that ending the last set of strict HSPUs with single rep it may be a bigger waste of time than taking small rest during big set into the workout.

Strength Endurance

EMOM 6′

30″ ON – 30″ OFF of Double Dumbbell Bench Press Glute Bridge Alternated

Notes. Use heaviest Dumbbell you can manage for 30″
Double Dumbbell Bench Press Glute Bridge Alternated
Video

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 30″ Ring Plank Hold
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Gymnastic Skill Development

RING

5 set of:

1 Strict Ring Muscle Up

4 Iron Cross

Rest as you need between set.

Notes. Stiff Arms on ‘Iron Cross’.
PUSH
For Quality

1.2.3.4.5

Hollow Push Up

Roll to Handstand

Strict Handstand Push Up

Rest 2’ and way back.

Hollow Push Up
Video
BAR
L to Hollow Swing

Practice then try to:

4 x 3 Reps Unbroken

L to Hollow Swing
Video
BAR
Accumulate 10 Stiff Leg Glide Muscle Up

Start from ground behind the bar every rep.

Take an object between feet and don’t let in fall.

Glide Kip Muscle Up
Video

Swim Session

You can substitute Engine session with this session:

Warmup

6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′

Technique

12 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”

Workout

5 x ( 100 + 100 ) > front crawl @80% max effort + backstroke rest b/s

Cool down

100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ONAIR

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

Warmup

4 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″

Rest 2′
4 x (50 m + 25 m) backstroke+ breaststroke only arms () rest b/s 1′
Rest 2’
50 m swim board only kick (crawl)

Technique

6 x 25 m underwater dolphin use fin b/s 1’
6 x 25 m alternate 2 breaststrokes /1 arm front crawl use pull buoy

Workout

3 x 100 3 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 5 kicks / 1 stroke active rest breastroke only arms
Rest 1’30”
3 x 100 8 kicks / 1 stroke active rest breastroke only arms

Cool down

200 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Upper Body Mobility Routine N.2
Video

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
90/90 Hip Mobility Routine
Video

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 
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Workout

For Time

21 Snatch @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] [percent value=’25’ of=’hsw-in-2′ in=’m’]Handstand Walk[/percent] 15 Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] [percent value=’25’ of=’hsw-in-2′ in=’m’]Handstand Walk[/percent] 25 GHD Situps
9 Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] [percent value=’25’ of=’hsw-in-2′ in=’m’]Handstand Walk[/percent] 25 GHD Situps
25 Cal Ski Erg

Power

Squat Snatch

1+1+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 2′ for 8′

You have 30″ Window to find Daily 3RM Squat Snatch Drop&Go

Strength

Overhead Squat

4 x 10 Reps @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Split Your 1st Session Here If You Can

Engine

AMRAP 8′

200m Run
25 Burpees[percent value=’30’ of=’c2b-in-2′ in=”]Pull-ups[/percent] 200m Run[percent value=’30’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 25 Russian Swings @24Kg
200m Run
max Air Squat
rest 2′ b/s x 3 set

SetupTimer: 3 Interval 8′ On – 2′ Off
Equipment: Pull Up Bar, Wall, Kettlebell @ 24/16 Kg
Strategy Perform the Amrap at medium pace, imagine that it’s a 24′ Amrap without rest to set your pace.
If you work correctly you never need rest between movement, only some breath during the transition and keep on moving for every 8 minute, and if you are able to improve score in every amrap not decrease it.
The medium pace allows you to be focused on good form of gymnastic exercise and accumulate some qualitative volume.
If you know that you are so weak in the running try to fastening this section and restore heart rate during the other movement.
Achievement Working on engine mixing monostructural and sport specific movement it’s perfect for a concurrent week when the workout must become more specific and similar to a crossfit competition workout to gain some confidence in every element combination.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Power Endurance

Kettlebell Snatch
Every 30″ for 6′

1st) max reps w/ right arm @16/12Kg
2nd) max reps w/ left arm @16/12Kg

then rest 30″

Every 30″ for 6′

1st) max reps w/ right arm @24/16Kg
2nd) max reps w/ left arm @24/16Kg

then rest 30″

Every 30″ for 6′

1st) max reps w/ right arm @32/24Kg
2nd) max reps w/ left arm @32/24Kg

Midline

Every 3′ for 9′
2 Rounds of

8 Deadlift @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] 1 Legless Rope Climb

then without rest

Every 3′ for 9′
2 Rounds of

4 Deadlift @ [percent value=’65’ of=’Deadlift’ in=’kg’][/percent] Accumulate 15″ of Handstand Hold in 1 square meter

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
Comments

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