[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

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 

General Warmup

2 Sets for Quality
  1. 10m Heel to Toes Walk
  2. 20″+20″ Single Arm Ring Row Hold
  3. 10 Close Stance BB Good Morning (light weight)
Heel to Toes Walk
Video
Single Arm Ring Row Hold
Video
Close Stance BB Good Morning
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Forward Power Hops (Try reach max vertical height)
  2. 5/6 Plyo Push-ups to Deficit (Try reach max vertical height)
Forward Power Hops
Video
Plyo Push-ups to Deficit
Video

Power

Snatch Pull
Every 1’30 for 9′

Start from [percent value=’50’ of=’snatch’ in=’kg’][/percent] Build up load by triple until reach [percent value=’105′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’74’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Power Endurance

Accumulate 100 reps of Snatch For Time
20″ ON – 1′ OFF

max @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’snatch’ in=’kg’][/percent]. Every set should be performed Touch&go.

Split Your 1st Session Here If You Can

Strength Endurance

3 Rounds For Time

5 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
3 Double Dumbbell Bench Press @ 2×25/17,5Kg
1 Legless Rope Climb
1 Rope Climb
3 Double Dumbbell Bench Press @ 2×25/17,5Kg
5 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
rest 30″

Mixed Modality

8 Rounds For Time
 

200m Row
6 Handstand Push-ups on double Dumbbell

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

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

7 @ [percent value=’42’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’52’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’67’ of=’backsquat’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent]

Strength Endurance

For Time

5 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 45″
10 Back Squat @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 45″
15 Back Squat @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 45″
20 Back Squat @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Shoulder Press
Every 1’30 for 9′

4 @ rpe 7

Sport Specific

Every 2′ for 6′
a)

[percent value=’55’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg[/percent]

10/8 Calories Assault Bike

[percent value=’55’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg[/percent]

b)

[percent value=’55’ of=’bar-facing-burpees-in-8′ in=”] Burpees over the Dumbbells [/percent]

14 Double Dumbell Shoulder to Overhead @ 2×15/10Kg

[percent value=’55’ of=’bar-facing-burpees-in-8′ in=”] Burpees over the Dumbbells [/percent]

c)

[percent value=’55’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]

4 Bar Muscle Ups or 8 Kipping Chest to Bar

[percent value=’55’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]

rest 2′ x 3 waves

Notes. You already know. Go like an AMRAP and distribuite reps, volume (and fatigue) every set like a monostructural
Notes. Remember to deload 2,5Kgx2 after the thrusters to perform the snatches.

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

Aerobic GW

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Routine

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
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 

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
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

Power

Jerk from Blocks

4 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
4 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Midline

Every 5′ for 20′

a)
In unbroken set perform:
20m Double Dumbbell Carry 2×22,5/15Kg
10 Double Dumbbell Deadlift
20m Double Dumbbell Carry 2×22,5/15Kg
then
max meters unbroken Handstand Walk in 3 attempt (max 7,5 meters x attempt)

Notes. The target of this midline protocol is to test your HSW with your forearms tired. Keep unbroken the Dumbbell Work

Mixed Modality

[workout_short title=’WED_WC1′ result_type=’reps’]

AMRAP 7′

Buy In: 24/20 Calories Assault Bike
then
90 Wall Ball @9/6Kg
45 Pull-ups
max cal Assault Bike

Notes. Score is total reps. Include even calories.

[/workout_short]

Leaderboard

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

200m easy pace mixed style
then
800m – (25m @severe pace + 25m @ easy pace)

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. 6+6 Half Kneeling KB Bottom Clean + Halo
  2. 8+8 Single Leg Hip Thrust 1″ Hold each rep
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Half Kneeling KB Bottom Clean + Halo
Video
Single Leg Hip Thrust
Video
Goblet Sumo Squat
Video

Plyometrics

3 Sets for Quality
  1. 6+6 Half Kneeling Lateral Shot Toss (stable and strong Trunk position)
  2. 6/8 Alternate Leg Bounding (Try to reach max vertical height)
Half Kneeling Lateral Shot Toss
Video
Alternate Leg Bounding
Video

Power

Tall Clean
Every 1’30 for 9′

Start from [percent value=’20’ of=’squatclean’ in=’kg’][/percent] Build up load by triple until reach [percent value=’42’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Hang Power Clean

1+2 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Power Endurance

Accumulate 80 reps of Clean&Jerk For Time
20″ ON – 1′ OFF

max @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] max @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
Notes. Every set should be performed Touch&go.

Engine

Repeated Desaturation Training
Row

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

20 Set of:

12″ over [percent value=’220′ of=’ex-test-rower’ in=’watts’][/percent] 1′ rest b/s

Split Your 1st Session Here If You Can

Mixed Modality

EMOM 12′

a)
8 Box Jump @60/50cm
8 Hyperextension

b)

[percent value=’15’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] 2 Devil Press @ 2×22,5/15Kg

c)

rest

Notes. Focus on Skill Development and relative pace management.

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. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Video
Straight Arms Band Pull Down in Hinge Position
Video
Single Leg SLDL with PVC
Video

Strength

Deadlift

7 @ [percent value=’42’ of=’deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’52’ of=’deadlift’ in=’kg’][/percent] rest 2′
3 @ [percent value=’67’ of=’deadlift’ in=’kg’][/percent] rest 2′
1 @ [percent value=’82’ of=’deadlift’ in=’kg’][/percent]

Strength Endurance

For Time

5 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 45″
10 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 45″
15 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 45″
20 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Push Press
Every 1’30 for 9′

4 @ rpe 7

Sport Specific

Every 2′ for 6′
a)
3 Rounds of:

[percent value=’25’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent]

2 Ring Muscle Ups or 2 Bar Muscle Ups

b)
3 Rounds of:

[percent value=’25’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

4 Deadlift @43/30Kg

c)
3 Rounds of:

[percent value=’25’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]

6 Box Jump Over @60/50cm

rest 2′ x 3 waves

Notes. You already know. Go like an AMRAP and distribuite reps, volume (and fatigue) every set like a monostructural

Stretching & Mobility

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

Comments

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