[show_feeling_form_short]

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. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
  4. 6/8 Tall Muscle snatch Empty Bar
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Plyometrics

4 Sets for Quality
  1. 4 Tall Kneeling MedBallShot  (core and back chain engaged)
  2. 4 Seated Box Jump (Start from 75/60 and ADD cm by Feel each Set)
Tall Kneeling MedBallShot
Video
Seated Box Jump
Video

Power

Snatch Pull
Every 1’30 for 9′

Start from [percent value=’60’ of=’snatch’ in=’kg’][/percent] Build up load by double until reach [percent value=’115′ of=’snatch’ in=’kg’][/percent]

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]

Power Endurance

Accumulate 100 reps of Snatch For Time
30″ ON – 50″ 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 MUST be performed Touch&go. If you drop stop the set.

Split Your 1st Session Here If You Can

Strength Endurance

For Time

1 Legless Rope Climb
4 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
6 Double Dumbbell Bench Press @ 2×25/17,5Kg

rest 1:1

2 Legless Rope Climb
8 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
12 Double Dumbbell Bench Press @ 2×25/17,5Kg

rest 2:1 (half work time)

3 Legless Rope Climb
12 Double Dumbbell Step Over Box @ 2×25/17,5Kg @60/50cm
18 Double Dumbbell Bench Press @ 2×25/17,5Kg

Mixed Modality

Reserved for Master 35 & 40
4 Rounds For Time

12 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] 12 Box Jump Over @60/50cm
12 Cal Bike Erg

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

7 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’backsquat’ in=’kg’][/percent]

Strength Endurance

For Time

3 Back Squat @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 20″
6 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 20″
9 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 20″
12 Back Squat @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 20″
9 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 20″
6 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 20″
3 Back Squat @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 20″

Reserved for Master 35 & 40

6 Back Squat @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 20″
9 Back Squat @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 20″
12 Back Squat @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.
Shoulder Press
EMOM 8′

2 @ rpe 8

Sport Specific

Every 2′ for 6′
a)

4/3 Cal Row

[percent value=’35’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg[/percent]

9/8 Cal Row

[percent value=’75’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg[/percent]

b)

1 Bar Muscle Ups

[percent value=’35’ of=’bar-facing-burpees-in-8′ in=”] Burpees over the Barbell [/percent]

3 Bar Muscle Ups

[percent value=’75’ of=’bar-facing-burpees-in-8′ in=”] Burpees over the Barbell [/percent]

c)

20 Double Unders

[percent value=’35’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]

40 Double Unders

[percent value=’75’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]

rest 2′ x 3 waves

Master +45 work with 37,5/25Kg
Notes. You already know. Go like an AMRAP and distribuite reps, volume (and fatigue) every set like a monostructural
Notes. Remember to load 2,5Kgx2 after the snatch to perform the thrusters.

Split Your 1st Session Here If You Can

Engine

Run

800m easy pace only nasal breathing
rest 1′

10 Set of

1′ ON – 30″ OFF

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

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
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video

Plyometrics

3 Sets for Quality
  1. 10/15m Heel to Toes Walk (core and back chain engaged)
  2. 6+6 Lateral Hops (Try reach max vertical height)
Heel to Toes Walk
Video
Single Led Deadlift Hops
Video

Power

Jerk from Blocks

4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Midline

EMOM 12′

1st – 3 Right Arm Turkish Get-Ups @24/16Kg

2nd – [percent value=’24’ of=’hsw-in-2′ in=’m’] Handstand Walk[/percent]

Reserved for 35 & 40

Ramp Stairs (2×5+2×10+2×15+2×20 and back) + [percent value=’12’ of=’hsw-in-2′ in=’m’] Handstand Walk[/percent]

3rd – 3 Left Arm Turkish Get-Ups @24/16Kg

4th – 16 Double Dumbbell Push Press @2×22,5/15Kg

Reserved for +40

8+8 Single Dumbbell Push Press @22,5/15Kg

Notes. The target of this midline protocol is to test your HSW ability with obstacles. Keep unbroken the Dumbbell/Kettlebell Work

Mixed Modality

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

For Time

40/33 Cal Assault Bike
20m Overhead Walking Lunges @60/40Kg
10 Thrusters @60/40Kg

Reserved for + 45

40/33 Cal Assault Bike
20m Overhead Walking Lunges @50/35Kg
10 Thrusters @50/35Kg

Notes. Score is time.
Notes. As you Know, if you are not really fit, keep @ hard pace all the 50 calories will be tough. Try to keep your best pace and rest as need before start barbell work

[/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

Engine

Swim

As many meters as possible in 30′

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 

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
  3. 2+2+2 Halo 3 Position Squat with Band
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Halo 3 Position Squat with Band
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
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 + Hang Power Clean

1+2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent]

Power Endurance

Accumulate 80 reps of Clean&Jerk For Time
30″ ON – 50″ 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 MUST be performed Touch&go. If you drop stop the set.

Engine

Repeated Desaturation Training
Row

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

20 Set of:

12″ over [percent value=’200′ of=’ex-test-rower’ in=’watts’][/percent] 1′ rest b/s

Split Your 1st Session Here If You Can

Mixed Modality

Every 2′ for 16′

a)
3 Pull-over (Back&Front)
6 Bar Dips
12 GHD Situps

Reserved for +45

3 Strict Pull-ups
6 Puss-ups
12 GHD Situps

b)
80 Heavy Rope Double Unders

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 FitBall Rollout
  2. 8+8 Single Leg FB Leg Curl
  3. 12+12 Lateral Walk Knees Banded
TFitBall Rollout
Video
Single Leg FB Leg Curl
Video
Lateral Walk Knees Banded
Video

Strength

Deadlift

7 @ [percent value=’50’ of=’deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 2′
3 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 2′
2 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent] rest 2′
1 @ [percent value=’90’ of=’deadlift’ in=’kg’][/percent]

Strength Endurance

For Time

3 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 30″
6 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 30″
9 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 30″
12 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] rest 30″
9 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 30″
6 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 30″
3 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 30″

Reserved for 35&40

6 Deadlift @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 30″
9 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 30″
12 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
EMOM 8′

3 @ rpe 8

Sport Specific

Every 2′ for 6′
a)
3 Rounds of:

4 Toes to Ring

[percent value=’24’ of=’snatch-in-8′ in=”] Snatch @ 43/30Kg [/percent]

b)
3 Rounds of:

1 Ring Muscle-ups + 3 Ring Dips

[percent value=’24’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

c)
3 Rounds of:

2 Ring Muscle Ups

[percent value=’24’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent]

rest 2′ x 3 waves

Reserved for +45

Work with 37,5/25Kg

Notes. You already know. Go like an AMRAP and distribuite reps, volume (and fatigue) every set like a monostructural
Notes. Remember to load and deload barbell during thrusters and snatches.

Stretching & Mobility

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