Monday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
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
Specific Warmup
1 Set for Quality
5 Kipping Pull ups
10 OHS empty Bar Tempo 3-3-1-1 First 3 Reps
5 Kipping Pull ups
10 OHS 30/25kg Tempo 3-3-1-1 First 3 Reps
1 Set for Quality
3/5 chest-to-bar pull-ups
5 overhead squats, 65/95 lb.
3/5 chest-to-bar pull-ups
4 overhead squats, 85/135 lb.
3/5 chest-to-bar pull-ups
3 overhead squats, 115/185 lb.
only if you have more then 145/225 lb of OHS
3/5 chest-to-bar pull-ups
2 overhead squats, 145/225 lb
Workout
For time:
[workout_short title=’AGQ_201′ result_type=’time’]
15 chest-to-bar pull-ups
10 overhead squats, 65/95 lb.
15 chest-to-bar pull-ups
10 overhead squats, 85/135 lb.
15 chest-to-bar pull-ups
10 overhead squats, 115/185 lb.
15 chest-to-bar pull-ups
10 overhead squats, 145/225 lb.
You can find the standard here:
AGE GROUP QUALIFIER 2020 – Event 2
[/workout_short]
Plyometrics
3 Sets for Quality
- 6/8 Two Foot jumps over 30-40cm hurdle (2:25 in youtube link) Try to reactive work with foot and keep legs straight)
- 5 Medball underhand toss (Try reach max vertical height)
Two Foot jumps
Medball underhand toss
Power
Power Clean & Jerk
1+1+1+1+1 [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′ then
Every 2′ for 8′
You have 30″ Window to find Daily 5RM Power Clean&Jerk Drop&Go
Split Your 1st Session Here If You Can
Engine
8 Rounds For Quality
10/8 Cal Assault Bike
6 Handstand Push-ups
6 Toes to Bar
Setup Equipment: Assault Bike, Bar
Strategy Medium pace mixed engine workout, so try to maintain medium pace on the Assault Bike.
In the HSPU and T2B, work with quality without pushing too hard the transition.
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.
Tuesday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Squat Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 6+6 Table High Rotation
- 15+15 Power Position Band OH External Rotation
- 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Power Position Band OH External Rotation
Bar Hang Rotation with Scapula Activation
Plyometrics
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
Jerk Drive
3 @[percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’95’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @[percent value=’110′ of=’cleanjerk’ in=’kg’][/percent]
Push Jerk + Overhead Squat
(1+1) x 3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set
Jerk from Rack – stop 3″ after after receiving
1 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1 @[percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1 @[percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s x 6 set
Strength
Front Squat
5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Pin Front Squat – Front Squat from bottom position
EMOM 8′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Pin Front Squat
HIIT
6′ for quality
15 Double Dumbbell Squat 2×15/10Kg
10 Burpees Over Dumbbells
15 Pull-ups
10 Double Dumbbell Shoulder to Overhead
10 Step Over Box @50/40cm
rest 1′
AMRAP 3′
15 Double Dumbbell Squat 2×22,5/15Kg
10 Burpees Over Dumbbells
15 Pull-ups
10 Double Dumbbell Shoulder to Overhead
max Step Over Box 2×22,5/15Kg @50/40cm
rest 2′ x 4 set
Aerobic Training Effect –> over 3.0
Anaerobic Training Effect –> over 2.5
Rounds Cap –> 7
Rounds Min –> 3Setup Timer: Interval 3′ On – 2′ Off
Equipment: Dumbbells, Box, Bar.Strategy Pushing hard from the beginning, if you can keep hard pace for entire 3′ go unbroken. if you choose to broke the set, take just a short rests and keep pushing again.
Achievement Short interval/amrap allows you to pushing the pace hard from the beginning and try to maintain it until the end.
This workout don’t contain Dumbbell Work mixed with gymnastic pull movement so you can push hard without think too much to don’t fail something only if you are good enough in Pull-ups.
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
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
Wednesday
Quick Recovery
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Half Keeling Pallof Press + Rotation
- 8+8 Single Arm Ring Row Rotation
- 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Single Arm Ring Row Rotation
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 20′
1st –> Row @ [percent value=’88’ of=’ex-test-rower’ in=’watts’][/percent] 2nd –> Row @ [percent value=’78’ of=’ex-test-rower’ in=’watts’][/percent] 3rd –> Row @ [percent value=’68’ of=’ex-test-rower’ in=’watts’][/percent] 4th –> Row @ [percent value=’58’ of=’ex-test-rower’ in=’watts’][/percent] 5th –> Row @ [percent value=’48’ of=’ex-test-rower’ in=’watts’][/percent]
Midline
Strict Chin-ups
3 x max effort @rpe 7
rest 1’30 b/s
Strict Rope Pull-ups
3 x 3+3
rest 1’30 b/s
AMRAP 1’20
As many Legless Rope Climb in 40″
then
max meters Handstand Walk
rest 2’30 x 4 set
Take every round as a single workout.
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′
Thursday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine
Notes. Follow routine step by step.
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
General Warmup
2 Sets for Quality
- 10″+8 Bird Dog
- 8+8 Elbow Plank Rotation
- 6+6 1 Leg SLDL + Knee Lift
Bird Dog
Elbow Plank Rotation
1 Leg SLDL + Knee Lift
Swim/Run
Swim or Run
Enjoy your 45′ free Run or Swim in Zone 2
Want more? Give it a try in Run
Run
10′ easy jog
then
800m @ medium pace. Use a stopwatch to take your time.
rest 2′
5 x Your time in 800m
Stretching & Mobility
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body
Friday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
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
90/90 Hip Mobility Routine
Notes.
90/90 Hip Mobility Routine
- 10 Passive Flex Trunk with Arms
- 5 Posterior Leg Lift with 5” Hold
- 5 Flex Trunk with 5” Hold
- 5 Flex Trunk
- Other side
- 10 Alternate Pancake Touch the Feet
- 5 Pancake Trunk Rotation
- 5 Pancake Trunk Rotation with Reach
- Other Side
- 5 Hip External Rotation with Hands stop Opposite Hip
- 5 Hip External Rotation with Isometric Hold Opposite Hip
- Other Side
- 10 Alternate Open Hip
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension / No FitBall -> 10 GHD HE
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Plyometrics
3 Sets for Quality
- 6/8 alternated kneeling single leg jump (Try to reactive work with foot)
- 6/8 banded russian swing
Alternated single leg jump
Banded russian swing
Workout
5 Rounds For Time – cap 7′
8 Hang Power Snatch @[percent value=’50’ of=’snatch’ in=’kg’][/percent] 8 Burpees Box Jump Over @60/50cm
Power
Squat Snatch
1+1+1+1+1 [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1+1+1 [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′ then
Every 2′ for 8′
You have 30″ Window to find Daily 5RM Squat Snatch Drop&Go
Strength
Behind the Neck Push Press + Behind the Neck Deep Push Jerk + Behind the Neck Push Press
4 x 1+6+1 Reps @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Split Your 1st Session Here If You Can
Engine
AMRAP 6′
30 Double Dumbbell Hang C&J @2×17,5/12,5 Kg
1000m Bike Erg @ [percent value=’60’ of=’ex-test-bike-erg’ in=’watt’][/percent]
200m Run
rest 2′ b/s x 3 set
Equipment: Dumbbells @ 2×17,5/12,5 Kg, C2 Bike Erg.
Strategy Perform the Amrap at medium pace, imagine that it’s a 18′ 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 minutes, and if you are able to improve score in every amrap not decrease it.
The medium pace allows you to be focused on a good form of Kettlebell Long Cycle and accumulates some qualitative volume.
Dumbbell Cycling is the best way to improve your power endurance, focus on your breath and try to maintain your pace for all 30 repetitions with little breaks. If you can’t manage it, take smaller Dumbbells. If you think that is too easy, take bigger two.
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
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
Saturday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Power Endurance
Every 45″ for 6′
[percent value=’15’ of=’c2b-in-2′ in=”]Pull-ups[/percent]
+ 1 Burpee Bar Muscle Up
rest 1’30
Every 1′ for 6′
[percent value=’18’ of=’c2b-in-2′ in=”]Pull-ups[/percent]
+ 2 Burpee Bar Muscle Up
rest 1’30
Every 1’30 for 6′
[percent value=’20’ of=’c2b-in-2′ in=”]Pull-ups[/percent]
+ 3 Burpee Bar Muscle Up
Strength Endurance
Every 6′ for 24′
18 Push-ups
40″ Handstand Hold (on Wall)
12 Push-ups
40m Double Dumbbells Overhead Carry 2×22,5/15Kg
7 Push-ups
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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