[show_feeling_form_short]

How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

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.

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
Ankle Mobility – Part 3
Video

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
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Plyometrics

Plyometrics
alt. Unilateral Jumps and reach

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Suspension Skips

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Alternate Leg Bounding

12 step x 3 set
rest 60″ b/s

alt. Unilateral Jumps
Video
Suspension Skips
Video
Alternate Leg Bounding
Video

Yoga Barbell Routine

Yoga Barbell – Shoulders Stabilization
Video

Power

For Quality
In a 20″ window perform every lift

5 Power Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1
4 Power Snatch @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 1′
3 Power Snatch @ [percent value=’49’ of=’snatch’ in=’kg’][/percent] rest 1′
2 Power Snatch @ [percent value=’56’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’63’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 1′ x 2 set

Notes. If you fail jump to the section below.

rest 2′

5 Power Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
4 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
3 Power Snatch @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
2 Power Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Notes. If you fail jump to the section below.

rest 2′

3 Power Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2 Power Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

rest 2′

3 Power Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2 Power Snatch @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
1 Power Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Sport Specific – PN

A: For Time

2’15 Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’150′ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

1’45 Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’125′ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

1’15 Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

45″ Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’75’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

Notes. Save your time and calories.

Rest 5′ then

B: For Time

1’40 Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’50’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 10″

[percent value=’50’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 10″

[percent value=’50’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

1’10 Row @ [percent value=’115′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’42’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 10″

[percent value=’42’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 10″

[percent value=’42’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

40″ Row @ [percent value=’130′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’30’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 8″

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

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

20″ Row @ [percent value=’145′ of=’ex-test-rower’ in=’watt’][/percent] [percent value=’20’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 8″

[percent value=’20’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent] rest 8″

[percent value=’20’ of=’thrusters-in-8′ in=”] Thrusters @ 45/30Kg[/percent]

Notes. Compare your time and calories with Workout A.

Stretching & Mobility

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′

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
[on_comment_numbers]

Tuesday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

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. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Power

Hang Power Clean

10 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
8 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′
then way back

Notes. Try bouncing, if you can’t mantain a good technique, reduce your weights.

Gymnastic Endurance

Handstand Push-ups

[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 10″

[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 10″

[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 2:1 – half time work

Notes. From 1st HSPU of 1st set to last HSPU of 3rd set.

[percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 10″

[percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 10″

[percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 2:1 – half time work

[percent value=’15’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 10″

[percent value=’15’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

rest 10″

[percent value=’15’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

Strict Chest to Bar
EMOM 6′

[percent value=’30’ of=’maxpull-ups’ in=”]Strict Chest to Bar[/percent]

Strength

Back Squat

5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 3′
3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]

rest 5′

5 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′
3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] rest 3′

Monostructural Endurance

Bike Erg

Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’95’ of=’ex-test-bike-erg’ in=’watt’]

no rest

Spin for [percent value=’95’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’]

rest 45″ x 3 set

Stretching & Mobility

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
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

[on_comment_numbers]

Wednesday

Myofascial Release

Take your time to release your Lower Body

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

  • Quad
  • Adductor
  • Glutes
  • Tensor fascia lata (lateral part of the leg)

Supernova

  • Glute medius
  • Great glute
  • Hamstring

Supernova and lacrosse

  • Hamstring
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

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 
Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
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

Plyometrics
Unilateral High Knee to Butt Kicks

10+10 reps
30″ rest
8+8 reps
30″ rest
6+6 alt. reps

Bilateral High Knee to Butt Kicks

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Single Leg DL Hops

5+5 step x 3 set
rest 60″ b/s

Unilateral High Knee to Butt Kicks
Video
Bilateral High Knee to Butt Kicks
Video
Single Leg DL Hops
Video

Yoga Barbell Routine

Push/Squat Jerk Yoga Barbell Routine
Video

Sport Specific – LD

AMRAP 3′

[percent value=’10’ of=’c2b-in-2′ in=”] Chest to Bar[/percent] 6 Squat Snatch @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent] [percent value=’12’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 5 Squat Snatch @ [percent value=’45’ of=’snatch’ in=’Kg’][/percent] [percent value=’14’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] max Squat Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent]

rest 2:1 (1:30)

AMRAP 3′

[percent value=’12’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 5 Squat Snatch @ [percent value=’45’ of=’snatch’ in=’Kg’][/percent] [percent value=’14’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 4 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] [percent value=’16’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] max Squat Snatch @ [percent value=’75’ of=’snatch’ in=’Kg’][/percent]

rest 2:1 (1:30)

AMRAP 4′

[percent value=’14’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 4 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] [percent value=’16’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 3 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’Kg’][/percent] [percent value=’18’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] max Squat Snatch @ [percent value=’85’ of=’snatch’ in=’Kg’][/percent]

rest 2:1 (2:00)

AMRAP 4′

[percent value=’16’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 3 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’Kg’][/percent] [percent value=’18’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 2 Squat Snatch @ [percent value=’85’ of=’snatch’ in=’Kg’][/percent] [percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] max Squat Snatch @ [percent value=’92’ of=’snatch’ in=’Kg’][/percent]

rest 2:1 (2:00)

AMRAP 4′

[percent value=’18’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 2 Squat Snatch @ [percent value=’85’ of=’snatch’ in=’Kg’][/percent] [percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 1 Squat Snatch @ [percent value=’92’ of=’snatch’ in=’Kg’][/percent] [percent value=’22’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] max Squat Snatch @ [percent value=’100′ of=’snatch’ in=’Kg’][/percent]

Functional Strength

Super Slow Training Set

3 sets of:

10 reps @2×12/8kg – Tempo 6.1.6.1

20 reps @35/25kg – No Tempo

2′ rest b/s

Doubles Kettlebell Banded Bent Over Row
Video
Ring Rows Alternate & Lateral Pull
Video
Notes. 10′ Minutes minimum rest then
Split Stance Barbell Good Morning

3 Sets of:

10 + 10 reps @40/25kg – Tempo 3.1.3.1

2′ rest b/s

Notes. Respect the tempo, if can manage easily the weight increase it.
Video

Stretching & Mobility

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
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

[on_comment_numbers]

Thursday

Mobility & Myofascial Release

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
Lower Body Myofascial Release, Part 1

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

  • Quad
  • Adductor
  • Glutes
  • Tensor fascia lata (lateral part of the leg)

Supernova

  • Glute medius
  • Great glute
  • Hamstring

Supernova and lacrosse

  • Hamstring
Video
Lower Body Myofascial Release, Part 2

Lower Body Myofascial Release, Part 2

First work general, move slowly and lightly,

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Anterior tibial

  • Do some flexion/estension and working to hard or painful areas

Gastrocnemius, soleus and achilles tendon

  • Do some flexion/estension and working to hard or painful areas

Peroneals

  • Do some flexion/estension and working to hard or painful areas

If you need some extra muscle release, work with lacrosse and elbow together.

Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Bird-Dog
  2. 30″ Hollow Rocks 
  3. 30″ Supinated Bar Passive Hang
Bird-Dog
Video
Supinated Bar Passive Hang
Video

Aerobic Session

For Time

50-40-30-20-10

Cal Ski Erg

Cal Bike Erg

Cal Row

Cal Assault Bike

Notes. Work not over 75% HR

Swim Session

Open Water or Swimming Pool
Warm Up

1 Sets of:
1 x 200 m Easy Crawl
2 x 100 m Easy Backstroke
4 x 50 m Breaststroke
2 x 100 m Easy Backstroke

Workout

8 x ( 50 m + 25 m ) – front crawl medium pace / breaststroke no rest b/s
rest 1′
2 x 100 m backstroke easy pace no legs
rest 1′
4 x 100 m front crawl medium pace rest b/s 30″
rest 2′
4 x 50 m Easy Breaststroke
rest 1’30”
1 x 200 m front crawl hard pace
rest 1′
8 x 25 m apnea dolphin kick – medium pace – rest as needed

Then

6 x 25 m breaststroke only legs head up rest b/s 20”
6 x 25 m breaststroke use swim board rest b/s 10”
rest 1′
4 x 100 – medium pace, each turn >5m underwater

Cool Down

2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy

[on_comment_numbers]

Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

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.

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 3
Video

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. 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Goblet Sumo Squat
Video

Plyometrics

Plyometrics
Static Single Foot Impulse

10+10 reps
30″ rest
8+8 reps
30″ rest
6+6 alt. reps

Static Double Foot Impulse

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Kneeling Squat Jump

6 x 3 set
rest 60″ b/s

Static Single Foot Impulse
Video
Static Double Foot Impulse
Video
Kneeling Squat Jump
Video

Power

For Quality
In a 20″ window perform every lift

5 Squat Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 Squat Clean @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 Squat Clean @ [percent value=’49’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 Squat Clean @ [percent value=’56’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’63’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 Squat Clean @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Notes. If you fail jump to the section below.

rest 3′
5 Squat Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 Squat Clean @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 Squat Clean @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 Squat Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Notes. If you fail jump to the section below.
Notes. * if you fail jump here

rest 3′

3 Squat Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 Squat Clean @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

rest 3′

3 Squat Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 Squat Clean @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 Squat Clean @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Sport Specific – ML

For Time – 20″ ON – 10″ OFF

100m Dumbbell Overhead Lunges 22,5/15Kg
50 alt. Dumbbell Box Step Up 60/50cm

[percent value=’200′ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent] 100m Handstand Walk

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′

[on_comment_numbers]

Saturday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

Power

Snatch + Overhead Squat

1 + 6 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Gymnastic Endurance

Ring Muscle Ups

[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 10″

[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 10″

[percent value=’25’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 2:1 – half time work

Notes. From 1st Ring Muscle-ups of 1st set to last RMU of 3rd set.

[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 10″

[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 10″

[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 2:1 – half time work

[percent value=’15’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 10″

[percent value=’15’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

rest 10″

[percent value=’15’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]

Step Over Box
EMOM 6′

6 Reps @ 2×25/17,5Kg or heavier

Strength

Bench Press

5 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 3′
3 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent]

rest 5′

5 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 3′
3 @ [percent value=’82’ of=’bench-press’ in=’kg’][/percent] rest 3′

Monostructural Power Output

Assault Bike or Echo Bike
Warmup – Every 2′ for 8′

10″ progressive medium/severe sprint then active easy pace spin

Test: 1′ Assault Bike Max Calories

Update your Bio: [percent value=’100′ of=’cal-ab-in-1′ in=’Cal’][/percent]

Rest 5′ then

In 40″ complete

[percent value=’50’ of=’cal-ab-in-1′ in=’Cal’][/percent] Rest 1’20” x 5 sets

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
[on_comment_numbers]

Comments

Write a comment

[wpsites_comment_form]