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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

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
Foot Care Routine N.2
Video

Notes. 

Follow routine step by step. 

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 

General Warmup

2 Sets for Quality
  1. 10″+10 Squat Pos.Pallof Press (each side)
  2. 6+6 Single Arm Prone Angel
  3. 10″+8 Single Leg Straight Bridge (each side)
  4. 6+6 Single Arm DB High Pull + Press (light weight, load by feel)
Squat Position Pallof Press
Video
Single Arm Prone Angel
Video
Single Leg Straight Bridge
Video
Single Arm DB High Pull + Press
Video

Plyometrics

3 Sets for Quality
  1. 10/15m Toes Walk (core and back chain engaged)
  2. 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Video
Lateral Hops
Video

Power

Tall Snatch
Every 1’30 for 9′

Start from [percent value=’30’ of=’snatch’ in=’kg’][/percent] Build up load by double until reach [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set

Squat Snatch – stop 3″ on the knees and stop 3″ after catch

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ x 5 set

Notes. Lift off then stop just above the knees, perform your snatch then control the bar after receiving

Power Endurance

Power Snatch

Ladder 8 to 1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 40″ b/s

Notes. Perform 8 Snatch, rest 30″, perform 7 Snatch, rest 30″, then 6… follow the pattern. Easy pace is referred to your rhythm and cadence. Be smooth.

Strength Endurance

For Quality

2 Legless Rope Climb
rest 40″
8 Unbroken Step Over Box @22,5/15Kg @60/50cm
rest 40″
16 Unbroken Double Dumbbell Bench Press @ 2 x22,5/15Kg
rest 40″
8 Unbroken Step Over Box @22,5/15Kg @60/50cm
rest 40″
1 Legless Rope Climb + 1 Rope Climb

Notes. Control your movements and enjoy improving

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
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

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

Squat Routine
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
  2. 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
  3. 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Video
Bear Crawl Hip Internal Rotation
Video
Squat Position Pallof Press
Video

Strength

Back Squat – tempo 5.5.5

3 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] rest 2′ x 3 set

Notes. Add load if you feel good
Back Squat

MAV 3 then back off 3×3 @80% MAV w/ 2′ rest b/s

Notes. Start @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] and perform 3 repetitions, add constant load with a 2’30” of rest and go by triples. Add load until you feel fast during concentric phase and you have full control of the lift. After you reach your best 3 reps in “MAV mode”, put 80% of MAV and perform 3×3 with 2′ rest between sets

Strength Endurance

AMRAP 1′

Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Shoulder Press
6′ to find

1RM @rpe 8

Engine

Run

800m easy pace only nasal breathing
rest 1′

10 Set of

1’30 ON – 45″ OFF

Notes. Target is to cover same distance every set, so turn back each intervals to the starting point

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

Foot Care Routine N.2
Video

Notes. 

Follow Routine step by step.

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
  4. 4 Snatch Grip Push Press + 4 OHS Empty Bar Tempo 5-5-5-0 Start from empty bar and add weight by feel
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

Plyometrics

4 Sets for Quality
  1. 8 Alternate Single Leg Box Jump, No Arms
  2. 5 Tall Kneeling MedBall Shot With Counter Movement
Alternate Single Leg Box Jump, No Arms
Video
Tall Kneeling MedBall Shot With Counter Movement
Video

Power

Push Jerk + Deep Push Jerk + Overhead Squat

1+1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
then in 10′ find your best complex @rpe 7

Mixed Modality

For Time

12 Thrusters @40/30
12m Handstand Walk
12 Bar Facing Burpees
12 Cal Row
12 Snatch @40/30Kg
12 Bar Muscle Ups
9 Thrusters @50/35
9m Handstand Walk
9 Bar Facing Burpees
9 Cal Row
9 Snatch @50/35Kg
9 Bar Muscle Ups
6 Thrusters @60/40
6m Handstand Walk
6 Bar Facing Burpees
6 Cal Row
6 Snatch @60/40Kg
6 Bar Muscle Ups

Reserved for Master +45

12 Thrusters @30/25Kg
9m Handstand Walk
12 Bar Facing Burpees
9 Cal Row
12 Snatch @30/25Kg
9 Bar Muscle Ups
9 Thrusters @40/30Kg
6m Handstand Walk
9 Bar Facing Burpees
6 Cal Row
9 Snatch @40/30Kg
6 Bar Muscle Ups
6 Thrusters @50/35Kg
3m Handstand Walk
6 Bar Facing Burpees
3 Cal Row
6 Snatch @50/35Kg
3 Bar Muscle Ups

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

Rest Day

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 
Foot Care Routine N.2
Video

Notes. 

Follow Routine step by step.

General Warmup

2 Sets for Quality
  1. 6 Supinated Bar Strict Knee to Chest
  2. 6+6 Half Kneeling Kettlebell Bottom Clean + HALO
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Supinated Bar Strict Knee to Chest
Video
Half Kneeling Kettlebell Bottom Clean + HALO
Video
Goblet Sumo Squat
Video

Plyometrics

4 Sets for Quality
  1. 8 Alternate Single Leg Box Jumps
  2. 5 Tall Kneeling MedBall Shot with Hip Engagement
Alternate Single Leg Box Jumps
Video
Tall Kneeling MedBall Shot with Hip Engagement
Video

Power

Tall Clean
Every 1’30 for 9′

Start from [percent value=’25’ of=’squatclean’ in=’kg’][/percent] Build up load by double until reach [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Below the Knees Hang Power Clean

1+2 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

Squat Clean – stop 3″ on the knees and stop 3″ after receive in Squat Position

1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 5 set

Notes. Like the monday’s snatch

Power Endurance

For Quality

Ladder form 8 to 1 of Clean&Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 40″ b/s

Notes. Just like Monday’s snatch Ladder

Engine

Extended Desaturation Training
Ski Erg

5′ @ easy pace, nasal breathing
rest 1′ then

8 Set of:

40″ over [percent value=’130′ of=’ex-test-ski-erg’ in=’watts’][/percent] 1’20 rest b/s

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

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 N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Elbow Plank Star
  2. 10+10 FitBall Elbow Plank Rotation
  3. 10 FitBall LCHE
Elbow Plank Star
Video
FitBall Elbow Plank Rotation
Video
FitBall LCHE
Video

Strength

Deadlift – tempo 5.1.5

3 @ [percent value=’30’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 3 set

Notes. Add load if you feel good
Deadlift

MAV 3 then back off 3×3 @80% MAV w/ 2′ rest b/s

Notes. Start @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent] and perform 3 repetitions, add constant load with a 2’30” of rest and go by triples. Add load until you feel fast during concentric phase and you have full control of the lift. After you reach your best 3 reps in “MAV mode”, put 80% of MAV and perform 3×3 with 2′ rest between sets

Strength Endurance

AMRAP 1′

max Deadlift @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.

Mixed Modality

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

AMRAP 14′ – Team of 2:

100 alt. Wall Ball 9/6Kg
80 Cal Row
60 Toes to Bar
40 Overhead Squat @50/35Kg
20 Ring Muscle Ups or 50 Toes to Ring

[/workout_short]

Leaderboard

Stretching & Mobility

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

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