[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. 6/8 Walking Push ups
  2. 30″ Scapula Pull Up Hold
  3. 4 Half Strict Pull Up Tempo 3-1-1-5
  4. 3 Muscle Snatch + 3 Power Snatch (building sets, load by feel)
Walking Push ups
Video
Scapula Pull Up Hold
Video
Half Strict Pull Ups
Video

Weekly Training Interventions

Sport Specific

EMOM 4′

1st – [percent value=’15’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 2 Bar Muscle Ups
2nd – [percent value=’25’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 4 Bar Muscle Ups
3rd – [percent value=’35’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 6 Bar Muscle Ups
4th – [percent value=’45’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent] 8 Bar Muscle Ups

rest 2′ then

EMOM 5′

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

EMOM 4′

[percent value=’54’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent]

EMOM 3′

[percent value=’62’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent]

EMOM 3′

[percent value=’62’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent]

EMOM 4′

[percent value=’54’ of=’snatch-in-8′ in=’reps’]Snatch @40/30Kg [/percent]

EMOM 5′

[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.No rest between EMOM
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 with Full Thoracic engagement.

Split Your 1st Session Here If You Can

Strength

Bench Press – tempo 10.0.10.0

3 @ [percent value=’23’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

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

3 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 3 set

Bench Press

30″ max effort @ rpe 8 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 4 set

Work Capacity

[workout_short title=’MON_WC1′ result_type=’time’]

Row-Clean-Burpee – For time:

Row 1K
30 Cleans
50 Bar Facing Burpees

Time Cap: 15 minutes

Clean Loads: Men 45-54 – 135 pounds
Men 55+ – 115 pounds
Women 55-59 – 75 pounds
Women 45-49 – 95 pounds
Women 50-54 – 85 pounds
Women 60+ – 65 pounds

[/workout_short]

Leaderboard

Coming soon
Comments

Tuesday

Routine

Squat Routine
Video

Notes. Follow routine step by step.

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 
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 15+15 Power Position Band OH External Rotation
  2. 12 Bar Hang Rotation with Scapula Activation
  3. 8 Goblet Sumo Squat, prime 3 reps tempo 3-5-1-1
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video
Goblet Sumo Squat
Video

Plyometrics

3 Sets for Quality
  1. 4/6 Plyo Push ups to Deficit
  2. 3/4 kneeling Squat Jump(reach vertical height)
Plyo Push ups to Deficit
Video
Kneeling 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 10 total reps
Every 20″ until fail (or if you can’t lift in 20″)

1 [percent value=’88’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ (3 sets) then

Every 30″ until fail (or if you can’t lift in 30″)

1 [percent value=’88’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1’30 (3 sets) then

Every 45″ until fail (or if you can’t lift in 45″)

1 [percent value=’88’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

rest 3′

Go until complete 12 total reps
Every 20″ until fail (or if you can’t lift in 20″)

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

Every 30″ until fail (or if you can’t lift in 30″)

1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1’30 (3 sets) then

Every 45″ until fail (or if you can’t lift in 45″)

1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

rest 3′

Go until complete 15 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 30″ until fail (or if you can’t lift in 30″)

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1’30 (3 sets) then

Every 45″ until fail (or if you can’t lift in 45″)

1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] when you fail, stop and go to the next section

Engine

Assault Bike

10′ – every 2′ perform 5″ progressive sprint

30′ of Repeated Desaturation Training

10″ over [percent value=’280′ 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 45′ 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 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.

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

Marincenco – Pezzullo
Assault Bike

3′ @[percent value=’75’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3′ @[percent value=’85’ of=’ex-test-bike-erg’ in=’watts’][/percent] 3′ @[percent value=’95’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @[percent value=’80’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @[percent value=’90’ of=’ex-test-bike-erg’ in=’watts’][/percent] 2′ @[percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @[percent value=’85’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @[percent value=’95’ of=’ex-test-bike-erg’ in=’watts’][/percent] 1′ @[percent value=’105′ of=’ex-test-bike-erg’ in=’watts’][/percent] rest 1′ x 3 set

Salandra
40′ For Quality

1′ Assault Bike over [percent value=’100′ of=’ex-test-bike-erg’ in=’watts’][/percent] 6 Wall Facing Strict HSPU
8 alt. Jumping Lunges
10 Double Dumbbell Push-ups
12 Goblet Squat @ 24Kg

[/um_show_content]

Split Your 1st Session Here If You Can

Gymnastic Strength/Power Endurance

For Quality

[percent value=’20’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’20’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 30″[percent value=’30’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’30’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 45″[percent value=’40’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’40’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 1′[percent value=’50’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’50’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 1′[percent value=’40’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’40’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 45″[percent value=’30’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’30’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent] rest 30″[percent value=’20’ of=’maxpull-ups’ in=’reps’]Strict Pull-ups[/percent] [percent value=’20’ of=’strict-handstand-push-ups’ in=’reps’]Strict Handstand Push-ups[/percent]

Every 2′ for 10′
odd set: 10 Box Jump +[percent value=’50’ of=’hspu-in-2′ in=’reps’]Handstand Push-ups[/percent]

even set: 10 alt. jumping lunges +[percent value=’50’ of=’c2b-in-2′ in=’reps’]Chest to bar[/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
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 – Increase Intensity
  1. 12 Tall Kneeling Face Pull
  2. 6+6 Reverse Lunges + Knee lift
  3. 5 Double KTB Deadlift + Curl Light weight
  4. 10 Cal AB – easy/medium pace
Tall Kneeling Face Pull
Video
Reverse Lunges + Knee lift
Video
Double KTB deadlift + Curl
Video
Standing Position Diagonal Pull
Video

Sport Specific

EMOM 4′

1st – [percent value=’15’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6 Double Dumbbell Hang Clean @22,5/15Kg
2nd – [percent value=’25’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 6 Double Dumbbell Hang Clean @22,5/15Kg
3rd – [percent value=’35’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 Double Dumbbell Hang Clean @22,5/15Kg
4th – [percent value=’45’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] 8 Double Dumbbell Hang Clean @22,5/15Kg

rest 2′ then

EMOM 5′

[percent value=’49’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 4′

[percent value=’55’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 3′

[percent value=’62’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 3′

[percent value=’62’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 4′

[percent value=’55’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

EMOM 5′

[percent value=’49’ 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.NO rest b/ EMOM
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.

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

Salandra – Pezzullo – Marincenco
EMOM 32′

[percent value=’47’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] [percent value=’52’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] [percent value=’57’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] [percent value=’63’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

Carosso – Ricottini – Zagaglini
EMOM 32′

[percent value=’67’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] [percent value=’60’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] [percent value=’51’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent] [percent value=’46’ of=’bar-facing-burpees-in-8′ in=’reps’]Bar Facing Burpees [/percent]

[/um_show_content]

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

3 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 2 set

Back Squat

30″ max effort @ rpe 7 @ [percent value=’62’ of=’backsquat’ in=’kg’][/percent] rest 3′ x 4 set

Work Capacity

For Time

6 Ring Muscle Ups
20m Handstand Walk
6 Ring Muscle Ups

rest 1:1

For Time

4 Rope Climb
20 Shoulder to Overhead 60/40Kg
4 Rope Climb

rest 1:1

For Time

2 Sandbag Shouldering @150/100lbs
20 Toes to Bar
2 Sandbag Shouldering @150/100lbs

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 N.2
Video

Notes. Follow routine step by step.

Engine

Swim
4 Rounds For Quality

25m Back Stroke
25m Free Style

For Time

200m
rest 4:1
100m
rest 2:1
50m
rest 3′ x 3 set

Cool Down

200m with less breath as possible

Stretching & Mobility

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

Friday

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 
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. 12 Straight Arms Band Pull Down in Hinge Position
  2. 4 Half Strict Pull Up Hold Tempo 2-3-2-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
  4. 6 Double DB Curl To Press, Light Weight
Straight Arms Band Pull Down in Hinge Position
Video
Half Strict Pull Up Hold
Video
Goblet Sumo Squat
Video

Sport Specific

EMOM 4′

1st – [percent value=’15’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 8 Pull-ups
2nd – [percent value=’25’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 8 Pull-ups
3rd – [percent value=’35’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 10 Pull-ups
4th – [percent value=’45’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent] 10 Pull-ups

rest 2′ then

EMOM 5′

[percent value=’49’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

EMOM 4′

[percent value=’55’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

EMOM 3′

[percent value=’62’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

EMOM 3′

[percent value=’62’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

EMOM 4′

[percent value=’55’ of=’thrusters-in-8′ in=’reps’]Thrusters @45/30Kg [/percent]

EMOM 5′

[percent value=’49’ 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. NO rest b/ EMOM
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.

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

Salandra – Pezzullo – Marincenco
EMOM 32′

[percent value=’47’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] [percent value=’52’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] [percent value=’57’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] [percent value=’63’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

Carosso – Ricottini – Zagaglini
EMOM 32′

[percent value=’67’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] [percent value=’60’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] [percent value=’51’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent] [percent value=’46’ of=’thrusters-in-8′ in=’reps’]thrusters [/percent]

[/um_show_content]

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

3 @ [percent value=’62’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 2 set

Deadlift

30″ max effort @ rpe 8 @ [percent value=’62’ of=’deadlift’ in=’kg’][/percent] rest 3′ x 3 set

Strength/Power Endurance

15 Rounds For Time

10m Double Dumbbell Overhead Walking (no lunges) @2×22,5/15Kg
3 Bar Muscle Ups

Notes. Midline Combinations. You can’t run/sprint during OH Walking. Find out shoulders control. Try new combo with Bar Muscle Ups and split it as your convenience.

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
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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

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 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 10 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 45″ (3 set)

Every 20″ until fail

1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ (3 set)

Every 30″ until fail

1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] when you fail, go to the next section

rest 3′ then

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

1 [percent value=’85’ 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 1′ (3 set)

Every 30″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, go to the next section

rest 3′

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

1 [percent value=’82’ 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] when you fail, rest 1′ (3 set)

Every 30″ until fail

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

Strength Endurance

EMOM 21′

1st – 30″ Bear Hug Sandbag 150/100lbs
2nd – 30″ max Legless Rope Climb
3rd – 30″ max double Kettlebell Press @2×20/12Kg

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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