Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
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
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 4+4 Bear Crab Roll
- 12 Tall Kneeling Face Pull with Band
- 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
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
Suspension Skips
Alternate Leg Bounding
Yoga Barbell Routine
Yoga Barbell – Shoulders Stabilization
Power
Power Snatch
Every 30″ for 3′
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1’30
Every 30″ for 3′
2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1’30
Every 30″ for 3′
1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Tall Snatch + Snatch Balance
Every 30″ for 2′
1+2 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
Every 30″ for 2′
2+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
Every 30″ for 3′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Squat Snatch – tempo 3″ until knees
1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 40″
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 30″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 30″
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 20″
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 20″
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 10″
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Strength
Back Squat
5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent]
rest 3′
5 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]
rest 3′
5×5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
Sport Specific – PN
EMOM 3′
[percent value=’40’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] 40 Double Unders
Rest 1:30
EMOM 3′
[percent value=’40’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] 35 Double Unders
Rest 1:30
EMOM 3′
[percent value=’40’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] 30 Double Unders
Work Capacity
3 Rounds For Time
20 Cal Row
20 TTB
20 Single DB Box Step Up Over 22,5/17,5kg
Stretching & Mobility
Full Body Stretching and Deload N.3
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:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Tuesday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Power
Power Clean + Below The Knees Hang Power Clean
3+3 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2+3 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+3 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
Gymnastic Endurance
Chest to Bar
[percent value=’50’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]
rest 1:2 – double work time
[percent value=’40’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]
rest 1:2 – double work time
[percent value=’30’ of=’c2b-in-2′ in=”] Chest to Bar[/percent]
rest 1:2 – double work time
[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]
Ring Dips
EMOM 5′
[percent value=’35’ of=’strict-ring-dips’ in=”]Ring Dips[/percent]
Monostructural
Bike Erg
Spin for [percent value=’10’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’120′ of=’ex-test-bike-erg’ in=’watt’]
no rest
Spin for [percent value=’50’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’]
no rest
Spin for [percent value=’20’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’110′ of=’ex-test-bike-erg’ in=’watt’]
no rest
Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’]
no rest
Spin for [percent value=’30’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watt’]
no rest
Spin for [percent value=’30’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’]
Work Capacity
20′ For Quality
500m Skierg
10 Alternate Pistols
20 Russian Swing 24/16kg
500m Skierg
5 Wall Climb
10 Facing Burpees Over the KB
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
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
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
Routine
Foot Care Routine
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
Lower Body Mobility Routine N.2
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
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
- 6+6 Table High Rotation
- 15+15 Power Position Band OH External Rotation
- 6 Half Handstand Push Ups
Table High Rotation
Power Position Band OH External Rotation
Half Handstand Push Ups
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
Bilateral High Knee to Butt Kicks
Single Leg DL Hops
Yoga Barbell Routine
Push/Squat Jerk Yoga Barbell Routine
Power
Jerk – Any Style
1 + 1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 10″
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’73’ of=’cleanjerk’ in=’kg’][/percent]
rest 30″
1+1 @ [percent value=’73’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″
1 @ [percent value=’73’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
rest 20″
1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
rest 10″
1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
Sport Specific – ML
For Time
8 Deadlift @ [percent value=’40’ of=’deadlift’ in=’Kg’][/percent]
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]
4 Deadlift @ [percent value=’55’ of=’deadlift’ in=’Kg’][/percent]
8+8m Handstand Walk
Rest 1:1 x 5 sets
Work Capacity
AMRAP 8′
2 Rope Climb
10 GHD Situps
4 Bar Muscle Ups
20/16 Cal Assault Bike
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
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
Thursday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Bird-Dog
- 30″ Hollow Rocks
- 4+4 Bear Crab Roll
Bird-Dog
Bear Crab Roll
Functional Strength
Super Slow Training Set
3 sets of:
8 reps @2×15/12.5kg – Tempo 7.1.7.1
15 reps – No Tempo
2′ rest b/s
Declined Single Arm Kettlebell Rows
Supinated Grip Bar Rows
Both Feet Elevated Double Kettlebell Suitcase Split Squat
3 Sets of:
8 + 8 reps @2×12/8kg – Tempo 3.1.3.1
2′ rest b/s
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 – front crawl medium pace
1 x 200 m front crawl hard pace
1′ Easy Breaststroke
1 x 200 m front crawl hard pace
8 x 50 m – front crawl medium pace
Cool Down
2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy
Stretching & Mobility
Full Body Stretching and Deload N.3
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:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
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
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 N.3
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
General Warmup
2 Sets for Quality
- 5+5+5 3 Pos. Squat Band Face Pull
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
3 Pos. Squat Band Face Pull
TK Goblet Band Hip Extension
Goblet Sumo Squat
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
Static Double Foot Impulse
Kneeling Squat Jump
Power
Power Clean
Every 30″ for 3′
3 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
Every 30″ for 3′
2 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
Every 30″ for 3′
1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Tall Clean + Front Squat
Every 30″ for 2′
1+2 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
Every 30″ for 2′
2+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 2′
Every 30″ for 3′
1+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Squat Clean – tempo 3″ until knees
1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
Squat Clean
1+1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 40″
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 30″
1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 30″
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 20″
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 20″
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 10″
1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
Sport Specific – PN
EMOM 3′
[percent value=’40’ of=’thrusters-in-8′ in=”]Thrusters @ 45/30Kg[/percent] [percent value=’40’ of=’bar-facing-burpees-in-8′ in=”]Bar-Facing Burpees[/percent]
rest 1:30 x 3 sets
Work Capacity
7 Rounds for Quality
200m @ [percent value=’80’ of=’ex-test-run’ in=’Km/h’][/percent] 1 Legless Rope Climb
Stretching & Mobility
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Full Body Stretching and Deload N.3
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′
Saturday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Half Keeling Pallof Press + Rotation
- 8+8 Single Arm Ring Row Rotation
- 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Single Arm Ring Row Rotation
Power
Power Snatch + Hang Power Snatch
1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
Gymnastic Endurance
Ring Muscle Ups
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
rest 1:2 – double work time
[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
rest 1:2 – double work time
[percent value=’30’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
rest 1:2 – double work time
[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
Step Over Box
EMOM 5′
6 Reps @ 2×25/17,5Kg
Monostructural
Row
Row for [percent value=’10’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’120′ of=’ex-test-rower’ in=’watt’]
no rest
Row for [percent value=’50’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’40’ of=’ex-test-rower’ in=’watt’]
no rest
Row for [percent value=’20’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’110′ of=’ex-test-rower’ in=’watt’]
no rest
Row for [percent value=’40’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’40’ of=’ex-test-rower’ in=’watt’]
no rest
Row for [percent value=’30’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’100′ of=’ex-test-rower’ in=’watt’]
no rest
Row for [percent value=’30’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’40’ of=’ex-test-rower’ in=’watt’]
Work Capacity
20′ For Quality
500m Row
20 Wall Ball
10 DB Push Ups
500m row
10m HS Walk
5 Man Maker 2×15/10kg
Stretching & Mobility
Full Body Stretching and Deload N.2
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
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2