Monday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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
Squat Routine
Notes. Follow routine step by step.
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
- 10 Alt. HALO power position (Building sets)
- 6/8 Power Position Band Scapula Rotation + Extension
- 12 Alt. Side KickThrough
HALO power position
Power Position Band Scapula Rotation + Extension
Side KickThrough
Plyometrics
The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power
Pay attention to:
- Perception of the foot on the ground
- Quality movement mechanics
- Impact time which must be as short as possible
3 Sets for Quality
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Power Clean
3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s x 5 set
Every 2′ for 16′
1+1+1+1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent]
Jerk from Blocks
3 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
2 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
1 @ [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
Strength
Back Squat
3 @ [percent value=’47’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’57’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’67’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
Hip Thrust
16-20 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 3 set
Bench Press
3 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’57’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent]
rest 1’30
Split Session
Recommended for Double Session Athlete
Endurance Test
Row
4′ @ [percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent]
4′ EMOM
10″ @ [percent value=’120′ of=’ex-test-rower’ in=’watt’][/percent]
50″ @ [percent value=’60’ of=’ex-test-rower’ in=’watt’][/percent]
Rest 3′
Test
2K Row
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Tuesday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
General Warmup
2 Sets for Quality
- 6+6 Single Arm Prone Angel
- 4 Half Strict Pull Up Tempo 3-1-1-5
- 10″+10 Squat position Pallof Press (each side)
- 8+8 Single Kettlebell GHD Rows
Single Arm Prone Angel
Half Strict Pull Ups
Squat position Pallof Press
Single Kettlebell GHD Rows
Power Endurance – Mixed Modality
Strict Chest to Bar
In 5 sets distribute:
[percent value=’135′ of=’maxpull-ups’ in=”]C2B[/percent]
Power Snatch
6 @ [percent value=’37’ of=’snatch’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’47’ of=’snatch’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’57’ of=’snatch’ in=’Kg’][/percent]
Mixed Modality – Roundtrip 1.1
Go until complete 27 total Snatch
In unbroken set perform:[percent value=’32’ of=’c2b-in-2′ in=”]Chest to Bar[/percent]
immediately followed by
max Power Snatch @ [percent value=’67’ of=’snatch’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then
[percent value=’8′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 2-4 Power Snatch @ [percent value=’67’ of=’snatch’ in=’Kg’][/percent] rest 6 breath b/s – no rest b/ C2B and Snatch
Equipment: Barbell really close to the Pull Up Bar.
Flow: Perform first two big set of C2B and Snatch without pause, then after controlled rest perform the mini set unitl accumulated required number of Snatch.
Strategy This workout mixed the past week work with the controlled breathing rest, so the basic rule are the same.
-be more efficient as possible in both movement to save energy;
-find the best way to save grip in high volume couplet bar – barbell;
-working well with RPE scale, don’t go over the RPE to be able to end all the workout with required rest.
Achievement: Improve your capacity to manage high volume of gymnastic + barbell cycling with long and short set.
Improve grip endurance.
Working on barbell cycling with muscular fatigue – improve efficiency and correct movement pattern.
rest 8′ then perform
Mixed Modality – Roundtrip 1.2
Go until complete [percent value=’100′ of=’c2b-in-2′ in=”]Chest to Bar[/percent]
In unbroken set perform:
3 Power Snatch @ [percent value=’67’ of=’snatch’ in=’Kg’][/percent]
max Chest to Bar @rpe 8
rest 6 breath b/s – no rest b/ Snatch and C2B
Equipment: Barbell really close to the Pull Up Bar.
Flow: After 8′ rest start this second part of workout. Perform first two big set of Power Snatch and C2B without pause, then after controlled rest perform the mini set unitl accumulated required number of C2B Pull Up.
Strategy Same movement, inverted order, pay attention to the correct feeling of RPE in the gymnastic set that isn’t so simple, let the grip help you to understand when break the set.
Remember that if for example, you must complete 40 rep, 5 medium set of 8 rep is better than one big set of 15 followed by 4×6 for example.
Achievement: Improve your capacity to manage high volume of gymnastic + barbell cycling with long and short set.
Improve grip endurance.
Working on gymnastic with cardiovascular fatigue – improve efficiency and correct movement pattern.
Split Session
Recommended for Double Session Athlete
Workout
For Time
25 Handstand Push-Ups
25 Toes-to-Bars
25 calories Assault Bike
25 Dumbbell Box Step-Overs @2 x 2×22,5/15 Kg 24/20 in
25 feet Dumbbell Overhead Lunges 2×22,5/15 Kg
25 calories Assault Bike
25 Toes-to-Bars
25 Handstand Push-Ups
Time Cap: 15/19 minutes
[/workout_short]
Assault Bike, Couple of Dumbbell @ 2×22,5/15 Kg, Plyo Box, 7,5 m mark on the floor, wall and your favourite Pull-Up Bar is what you need to perform this Regional Style Chipper.
Strategy: This Chipper is so various and could get in trouble in a different way, for the big guy/girl the start and the end with many gymnastic repetitions are to be managed and push on the central part, while, for the light-weight athlete Assault Bike-heavy Dumbbell couplet will be so slow, consequently they must push on the gymnastic skill to recovery much time as possible.
Use the Bike Calories to relax the forearm between Toes to Bar and Dumbbell Step Up Over, you must to arrive at last 25 T2B able to perform more than 1/2 rep at a time.
For the most part of the Athlete, presumably, the 25 Heavy Double Dumbbell Step Up Over make the difference for the total time, so you must have a plan and following it to stay focused and don’t go over threshold too early.
Achievement: In this type of Workout every athlete must have his plan based on personal weakness and strong point, so it’s really important to find the correct pace and following your strategy also when the O2 it stops reaching the brain!!
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
Wednesday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
- 8 Close Stance Good Morning (First 3 Reps Tempo 3-3-3-0, Light Weight)
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Close Stance Good Morning
Strength
Deadlift
3 @ [percent value=’36’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’46’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’56’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’66’ of=’Deadlift’ in=’kg’][/percent]
rest 1’30
Shoudler Press
16-20 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 3 set
Midline Work
EMOM 6′
3 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 6m Overhead Walking Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 3 Wall Walk Open Standard
rest 3′
EMOM 6′
3 Wall Facing Strict Handstand Push-ups
6m Handstand Walk
3 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Equipment: Barbell, floor mark for Wall Walk and Overhead Lunges.
Flow: Perform 6′ EMOM of the first triplet then rest 3′ and 6′ EMOM of the second triplet.
Strategy Hand-stand gymnastic skill and mid-heavy barbell in overhead means shoulder and midline muscles stability.
As usual, find the best set-up to save your muscles endurance, lock well shoulder and elbows with a barbell in overhead and find your comfort grip to minimize shoulder work, try to engage the scapular lock and don’t “push high” the barbell.
The keyword in the first part is FAST in the Wall Walk, try to transform this “strict” movement into a “kipping” movement, because you know that strength endurance is lower than power endurance.
In the second part try to perform in a qualitative way the Wall facing HSPU and a fast transition into a HSWalk.
Overhead Squat must be deep and smooth.
Achievement Accumulated high volume of gymnastic-midline movement with short time windows, improve ability to delay muscular fatigue on midline/upper body in a typical sport-specific triplet.
Sport Specific – PN
EMOM 6′
[percent value=’100′ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent]
rest 8′
EMOM 6′
[percent value=’100′ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 8′
EMOM 6′
[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent]
Equipment: Barbell and plates (remember to prepare 2×2,5 Kg for the Thruster).
Flow: Perform every minute the prescribed number of Snatch, rest, Burpee Bar Facing, rest and Thruster.
Strategy One more minute to work, one less rep to do, so your pace must be a little slower than past week to complete all the rep in the minute, probably the first three minutes isn’t a big problem, the fourth and five is an amrap and in the last, you must push hard and suffer.
Remember that EMOM doesn’t mean as fast as possible, you can manage all 60 seconds so don’t burn all the energy to make a big set but try to remain at a comfortable pace that allows you to continue the work for some other minute.
This week you must manage the same average number of rep of the Starting test, so the problem is the fatigue accumulation, so probably the Snatch will seem manageable, the Burpee, as usual, hard but with the right mentality you can finish it, Thruster was a war, so try to break correctly from the first minute and try to don’t scale repetition until the end.
Achievement Working over your manageable pace and increase the intensity and endurance for this typical sport-specific movement.
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
Thursday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
General Warmup
2 Sets for Quality
- 30″ Plank Ring Hold
- 10 TK Straight Arms Band Pull Down
- 10m Bear Crawl
- 8 Rower Pike Ups
Plank Ring Hold
TK Straight Arms Band Pull Down
Bear Crawl
Rower Pike Ups
Gymnastic Skill Development
Box Swing
4 x 15 Rep – Rest
Maintain the Hollow Body Position and Stiff Arms
Box Swing
Parallette Swing
4 x 15 Rep
Maintain the Hollow Body Position and Stiff Arms
Parallette Swing
FOR QUALITY
Every 2’30” x 15’
20” Hollow Rocks
20” Arch Rocks
1 Bar Complex
Bar Complex:
3 Strict Pull Up
2 Strict Toes to Bar
1 Pullover
Scaled Version -> Kip Technique
HANDSTAND
Accumulate 100 ‘Legs Tap’
Scaled Version -> Shoulders Tap
Legs Tap
Stretching & Mobility
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body
Friday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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
Upper Body Mobility Routine N.2
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
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
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Plyometrics
The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power
Pay attention to:
- Perception of the foot on the ground
- Quality movement mechanics
- Impact time which must be as short as possible
3 Sets for Quality
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Power
Power Snatch
3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s x 5 set
Every 2′ for 16′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
3 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
rest 2′
2 @ [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′ b/s x 3 set
Strength
Front Squat
3 @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’76’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
Strict High Pull
16-20 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 3 set
Push Press
3 @ [percent value=’46’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’56’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
6 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
Split Session
Recommended for Double Session Athlete
Workout
20′ AMRAP
50 alt. Dumbbell Snatch @22,5/15Kg
100 Cal Row
150 Double Unders[/workout_short]
Setup: Start the Workout with Dumbbell, and your Speed Rope close to the Rower.
Set the timer to a 20’ AMRAP.
Try to predict a hypothetical severe but sustainable time to performing one round and try to repeat this for 20’.
In this type of workout, you can try to start a little slower than planned and accelerate in the second half if you feel good to avoid overpacing!
Can I know my Rower sustainable pace? Yes, you can pull close to [percent value=’75’ of=’ex-test-rower’ in=’Watt’ or time’][/percent] Are you very efficient during the double unders? Go unbroken. Otherwise, split it into 2 or 3 sets.
What about alternating Dumbbell Snatch? If you can manage it easily, go fast, otherwise, you can think to touch your shoulder before change hand. This not only allows you to avoid no reps but also give you a little break between every single rep
Find a challenge and beat it (for example perform the Dumbbell Snatch or the Double Under Unbroken every round) but remember that this doesn’t have to be a reason to go out of your planned rhythm.
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
Saturday
Quick Recovery
Myofascial Release
Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Routine
Squat Routine
Notes. Follow routine step by step.
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 Single Arm Prone Angel
- 4 Half Strict Pull Up Tempo 3-1-1-5
- 8+8 Dynamic Pallof Press
- 8 Double Dumbbell Curl & Press
Single Arm Prone Angel
Half Strict Pull Ups
Dynamic Pallof Press
Double Dumbbell Curl & Press
Power Endurance – Mixed Modality
Strict Handstand Push Up
In 5 sets distribute:
[percent value=’135′ of=’strict-handstand-push-ups’ in=”]HSPUs Strict[/percent]
Clean&Jerk
6 @ [percent value=’35’ of=’cleanjerk’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent]
rest 1′
6 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent]
Mixed Modality – Roundtrip 2.1
Go until complete 27 total Clean&Jerk
In unbroken set perform:[percent value=’32’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]
immediately followed by
max Clean&Jerk @ [percent value=’58’ of=’cleanjerk’ in=’Kg’][/percent] @ rpe 8
6 breath of rest then
[percent value=’8′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 2-4 Clean&Jerk @ [percent value=’58’ of=’cleanjerk’ in=’Kg’][/percent] rest 6 breath b/s – no rest b/ HSPU and C&J
Equipment: Barbell really close to the Wall.
Flow: Perform first two big sets of HSPU and Clean&Jerk without pause, then after controlled rest perform the mini set until accumulated required number of C&J.
Strategy This workout mixed the past week work with the controlled breathing rest, so the basic rule are the same.
-be more efficient as possible in both movement to save energy;
-find the best way to save shoulder in high volume couplet gymnastic push – barbell push;
-working well with RPE scale, don’t go over the RPE to be able to end all the workout with required rest.
Achievement: Improve your capacity to manage a high volume of gymnastic + barbell cycling with a long and short set.
Improve muscle endurance.
Working on barbell cycling with muscular fatigue – improve efficiency and correct movement pattern.
rest 8′ then perform
Mixed Modality – Roundtrip 2.2
Go until complete [percent value=’100′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent]
In unbroken set perform:
3 Clean&Jerk @ [percent value=’58’ of=’cleanjerk’ in=’Kg’][/percent]
max Handstand Push-ups @rpe 8
rest 6 breath b/s – no rest b/ Clean&Jerk and HSPU
Equipment: Barbell really close to the Wall.
Flow: After 5′ rest start this second part of the workout. Perform first two big set of C&J and HSPU without pause, then after controlled rest perform the mini set until accumulated required number of HSPU.
Strategy Same movement, inverted order, pay attention to the correct feeling of RPE in the gymnastic set that isn’t so simple.
Remember that 5 medium set of 8 rep is better than one big set of 15 followed by 4×6 for example.
Achievement: Improve your capacity to manage a high volume of gymnastic + barbell cycling with a long and short set.
Improve muscle endurance.
Working on gymnastic with cardiovascular fatigue – improve efficiency and correct movement pattern.
Workout
AMRAP 12′
2 – 4 – 6 – 8… Ring Muscle Ups
4 – 8 – 12 – 16… Double Dumbbell Cleans @2×22,5/15Kg
6 – 12 – 18 – 24… Box Jump @75/60cm
SetupTimer: Amrap 12′
Equipment: High Ring, Plio Box and a couple of Dumbbell @ 22,5/15 Kg.
Flow: Perform as many repetitions as possible in 12′ with ladder modality (2-4-6 / 4-8-12 / 6-12-18…..).
Strategy: Gymnastic skill, Double Dumbbell and bodyweight movement in an incremental ladder.
In this type of medium time workout with a ladder modality we suggest to start slower then you can do because the difference on the final score is made on the big set.
For Example, if you start pushing hard the pace and in the round of 8-16-24 you must break 3 times the Ring Muscle Up, your grip is burned and you must drop the DB every 4 rep and you can take 3/4 breath before every Box Jump to be sure of don’t break your shin something wrong.
Solid pace, big set, short rest are the key-word.
As usual find your weakness point of this workout and try to hyde it pushing it over your comfort zone and gain some rep on the final score.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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