[show_feeling_form_short]

Monday

Routine

Foot Care Routine
Video

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
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. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension/ 10 GHD HE
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Specific Warmup

2 Sets for Quality
  1. 2′ Assault Bike @easy pace, in the last 12″ of Push Hard
  2. 5 Muscle Snatch + 5 Power snatch + 5 Snatch Grip Push Press (Building Sets, Load by Feel)
  3. 20 Hollow Rocks

Sport Specific

EMOM 4′

1st – [percent value=’12’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike
2nd – [percent value=’22’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike
3rd – [percent value=’32’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike
4th – [percent value=’42’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6/4 Calories Assault Bike

rest 2′ then

EMOM 20′

[percent value=’49’ of=’snatch-in-8′ in=’reps’]Snatch @ 40/30Kg [/percent]

Pace. Distribuite all the reps of the snatch into the minute. Don’t Rush. No Unbroken set.
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Technique. Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well with Full Thoracic engagement.

Split Your 1st Session Here If You Can

Strength

Bench Press – tempo 10.0.10.0

3 @ [percent value=’20’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 2 set

Notes. use timer or watch. Note that is 1′ work for each set.
Bench Press – tempo 5.0.5.0

5 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 2 set

Bench Press

30″ max effort @ rpe 7 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′ x 2 set

Shoulder Press

2 x 8 @ [percent value=’42’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Work Capacity

AMRAP 12′ – 30″ ON – 30″ OFF

50 Double Unders
40 Shoulder to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 30 GHD Situps
20m Front Rack Walking Lunges @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 10 Burpess Ring or Bar Muscle Ups

Notes. Medium pace means don’t rush. Go with quality work Split as need and take one more breath. Accumulate volume in full body combination.
Coming soon
Comments

Tuesday

Routine

Upper Body Mobility Routine N.3
Video

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 
Squat Routine
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 10m Crab Walk
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Crab Walk
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Tall Kneeling Over Head Shot toss
  2. 5/6 Drop Squat Jump
tall kneeling over head shot toss
Video
Drop Squat Jump
Video

Power

Tall Clean

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Deep Push Jerk

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Power Clean + Squat Clean & Jerk

3+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]

Clean & Jerk – Any Style
Go until complete 12 total reps
Every 20″ until fail (or if you can’t lift in 20″)

1 [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 20″ until fail

1 [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 20″ until fail

1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 20″

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] if you fail to complete the progression, stop then

rest 3′

Go until complete 24 total reps
Every 20″ until fail (or if you can’t lift in 20″)

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 20″ until fail

1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 15″ until fail

1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 20″

1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] if you fail to complete the progression, stop.

Sprint Interval Training

Assault Bike

10′ – every 2′ perform 5″ progressive sprint

30′ of Repeated Desaturation Training

10″ over [percent value=’260′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′ b/ bouts

Notes. 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 like a stopwatch.
Get on the Assault Bike for the sprint, take 1’ of Rest and repeat, for 30′ total minutes.
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 30:00 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.

Split Your 1st Session Here If You Can

Gymnastic Strength/Power Endurance

Strict Pull-ups

[percent value=’20’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’30’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’40’ of=’maxpull-ups’ in=’reps’][/percent] rest 30″[percent value=’50’ of=’maxpull-ups’ in=’reps’][/percent]

Strict Handstand Push-ups

[percent value=’20’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’30’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’40’ of=’strict-handstand-push-ups’ in=’reps’][/percent] rest 30″[percent value=’50’ of=’strict-handstand-push-ups’ in=’reps’][/percent]

AMRAP 2′

[percent value=’50’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent] [percent value=’50’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent]

rest 2′

AMRAP 2′

[percent value=’50’ of=’c2b-in-2′ in=’reps’]Chest to bar[/percent] [percent value=’50’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent]

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 Single Leg Glute Bridge Pallof Press (each side)
  2. 5/6 Supinated Grip Bar Strict K2C
  3. 8+8 Standing Position Diagonal Pull
Single Leg Glute Bridge Pallof Press
Video
Supinated Grip Bar Strict K2C
Video
Standing Position Diagonal Pull
Video

Sport Specific

EMOM 4′

1st – [percent value=’12’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg
2nd – [percent value=’22’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg
3rd – [percent value=’32’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg
4th – [percent value=’42’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6/4 Calories Bike Erg

rest 2′ then

EMOM 20′

[percent value=’45’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Pace. Distribuite all the reps of the Bar Facing Burpees into the minute. Don’t Rush No Interval work and recovery.
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well during Burpees Execution. Relax your shoulder and your body when you are not working.

Split here your sessione if you can

Strength

Back Squat – tempo 10.0.10.0

3 @ [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 2 set

Notes. use timer or watch. Note that is 1′ work for each set.
Back Squat – tempo 5.0.5.0

5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 2 set

Back Squat

30″ max effort @ rpe 7 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 3′ x 2 set

Hip Thrust

2 x 10 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Work Capacity

3 Rounds For Time of:

2 Rope Climb
18 Double Kettlebell Shoulder to Overhead @2×16/12Kg
18 Toes to Ring

cap: 10′

Notes. So you have just a little bit more than 1′ for each exercise. Choose your weak one and manage it into the minute, try to go fast in the others. Muscle endurance is the main characteristic of the workout, don’t be scared about intensity.

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 

Skills

Primal Moves – Animal Flow
4 set of

5m forward Crab Walk
5m backwark Crab Walk
rest 1′ x 3 waves
then

4 set of

4+4 Scorpion Reach
rest 1′ b/s

Animal Flow – Crab Walk
Video
Animal Flow- Scorpion Reach
Video
Gymnastic Strength
Handstand Strength
5 Sets of:

30” Handstand Rokcs
30” Pass Through

Rest 30” b/s

Handstand Strength
Video

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. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March 1″Hold @Top Position
Video

Sport Specific

EMOM 4′

1st – [percent value=’12’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row
2nd – [percent value=’22’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row
3rd – [percent value=’32’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row
4th – [percent value=’42’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 6/4 Calories Row

rest 2′ then

EMOM 20′

[percent value=’45’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

Pace. Distribuite all the reps of Thrusters into the minute. Don’t Rush No unbroken set.
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath correctly during Thrusters execution. Exhale during eccentric phase and inhale during squat. Focus on your hip engagment just before lift.

Split Your 1st Session Here If You Can

Strength

Deadlift – tempo 8.0.8.0

3 @ [percent value=’20’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 2 set

Notes. use timer or watch. Note that is 1′ work for each set.
Deadlift – tempo 4.0.4.0

5 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 2 set

Deadlift

30″ max effort @ rpe 7 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 2 set

Elbow Plank Position

3 x 45″ ON – 20″ OFF

Notes. Put some bumper over your back if you want

Strength/Power Endurance

EMOM 8′

odd set: 16 alt. Jumping Lunges
Max Legless Rope Climb
Even Set: active recovery on Bike

rest 2′

EMOM 8′

odd set: 15 GHD Hyperextension
Max Ring Muscle Ups
Even Set: active recovery on Bike

rest 2′

EMOM 8′

odd set: 10/8 Cal Ski Erg over [percent value=’180′ of=’ex-test-ski-erg’ in=’watts’][/percent] Max meter Handstand Walk
Even Set: active recovery on Bike

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

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
Frog Hip Mobility Routine
Video

Frog Hip Mobility Routine 

  • 5 HK Hip Extension 
  • 5 HK External Rotation Hip extension 
  • 5 HK Internal Rotation Hip extension 
  • Other Side 
  • 5 Groin Stretch Orizzontal Foot 
  • 5 Groin Stretch Vertical Foot 
  • 5 Groin Hip Extension Vertical Foot 
  • Other Side 
  • Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground 
  • Other Side 
  • Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation 
  • Other side 
  • 90/90 5 Hip Extension 5” Eccentric Descent 
  • Other Side 
Ankle Mobility – Part 3
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

Power

Tall Snatch

3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Power Snatch + Squat Snatch

3+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’75’ 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]

Squat Snatch
Go until complete 12 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’90’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 15″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 15″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 15″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] if you fail, stop then

rest 3′

Go until complete 24 total reps
Every 15″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 15″ until fail

1 [percent value=’80’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 15″ until fail

1 [percent value=’77’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 15″ until fail

1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent] if you fail, stop

Strength Endurance

Every 4′ for 16′

7 Heavy Double Kettlebell Deadlift
10+10m Heavy Double Kettlebell Carry
7 Heavy Double Kettlebell Deadlift
5 Heavy Double Kettlebell Swings
10+10m Heavy Double Kettlebell Carry
5 Heavy Double Kettlebell Swings
3 Heavy Double Kettlebell Clean
10+10m Heavy Double Kettlebell Carry
3 Heavy Double Kettlebell Clean

Notes. Grip and Hip Hinge Conditioning. Work w/ a medium pace and try to not overeach your grip during initial rounds

Achievements. Managing heavy and odd objects lets conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
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2021-07-09T22:51:55+02:00