Monday
Quick Recovery
Only for Athletes who competed in the Online Crossfit Qualifier
TOTAL REST
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
Every 2′ for 16′
1+1+1+1+1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
Jerk from Blocks
3 @ [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′
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 30″
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 30″
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
rest 30″
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]
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 2′
5 @ [percent value=’81’ of=’backsquat’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’83’ of=’backsquat’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
Hip Thrust
14-18 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s x 4 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 2′
5 @ [percent value=’81’ of=’bench-press’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’83’ of=’bench-press’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent]
Recommended for Double Session Athlete
Split Your 1st Session Here If You Can
Engine
Row
3 Rounds of
7′ @ [percent value=’83’ of=’ex-test-rower’ in=’watt’][/percent] 3′ @ [percent value=’40’ of=’ex-test-rower’ in=’watt’][/percent]
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
Only for Athletes who competed in the Online Crossfit Qualifier
3/4 Sets for Quality
- 8+8 Half Kneeling Landmine Press – Prime 3 Reps Tempo 2-2-2-2
- 10″ Hold Top Position + 6/8 Reps Batwing Double Kettlebell
- 5 Jefferson Curl Tempo 5-5-5-5 (light weight)
- 5+5 Dragon Goblet Lunges from Box Tempo Prime 2 Reps Tempo 3-3-1-1 (load by feel)
Half Kneeling Landmine Press
Batwing Double Kettlebell
Jefferson Curl
Dragon Goblet Lunges from Box
Workout – 30′ AMRAP – medium pace
400m Run
20 Push ups
20m Walking Lunges
20 Ring Row
Power Endurance – Mixed Modality
AMRAP 3′
4 Snatch @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Pull-ups[/percent] 8 Snatch @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Pull-ups[/percent] 12 Snatch @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Pull-ups[/percent] 16 Snatch @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Pull-ups[/percent] ..follow the pattern
rest 3′ then way back For Time – cap 3′
Equipment: Barbell and Pull Up Bar.
Strategy Light Snatch cycling and gymnastic easier movement are added in this first part of the workout.
A lighter barbell and easier skills mean more repetition performed so pay attention to use strategy to save your grip muscles because 3′ before the round back isn’t enough to restore it completely.
Push hard, remain focused on breathing during the transition, and pay attention to don’t play too hard.
Achievement Complete as many reps as possible during the first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
Create a pre-fatigue until the second and third part of the workout to see how the score is influenced compared to last week.
then rest 8′
AMRAP 3′
2 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 4 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 6 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 8 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] ..follow the pattern
rest 3′ then way back For Time – cap 3′
Equipment: Barbell and Pull Up Bar.
Strategy Medium-heavy Snatch cycling and gymnastic short set, you must only follow your past week feeling to perform best score as possible.
Push Hard and remain focused on breathing during the transition, and pay attention to don’t play too hard because you must come back in the same time after rest, and 3′ aren’t enough for a complete recovery.
Achievement Complete as many reps as possible during first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
rest 8′
AMRAP 3′
1 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 2 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 3 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 4 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’][/percent] [percent value=’9′ of=’c2b-in-2′ in=”]Chest to Bar[/percent] ..follow the pattern
rest 3′ then way back For Time – cap 3′
Equipment: Barbell and Pull Up Bar.
Strategy Less but heavier Snatch repetions, same C2B, find your best way to be efficient and fast, try to perform smooth tngo in the first round and fast single for complete the longer set.
Short rest and transition are the keys; don’t oblige you to perform 5 Snatch tngo if you need 30″ to restore heart rate and start the C2B, you haven’t it!!
Achievement Complete as many reps as possible during the first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
HIIT
AMRAP 30″
6/5 Cal Assault Bike over [percent value=’120′ of=’ex-test-bike-erg’ in=’watts’][/percent] max Kettlebell Swings @16/12Kg
rest 1′
AMRAP 30″
8/6 Cal Assault Bike over [percent value=’180′ of=’ex-test-bike-erg’ in=’watts’][/percent] max Kettlebell Swings @24/16Kg
rest 1′
AMRAP 30″
10/7 Cal Assault Bike over [percent value=’310′ of=’ex-test-bike-erg’ in=’watts’][/percent]
max Kettlebell Swings @24/16Kg
rest 1’15 x 7-8 set
Firstbeat Guided Option. Continue until Aerobic TE is over 3.2 and Anaerobic Training Effect hit over 2.4
Setup Timer: Interval 30″ ON – 1’15” OFF
Equipment: Single Kettlebell and Assault Bike.
Flow: In 30″ perform prescribed Calories on Assault bike then in the time remain max repetitions of Kettlebells American Swing, 1’15” rest and repeat for 8 total set.
Strategy: Perform every round at max effort, if you work correctly the score must be decreased after the second or third round.
Time is short so push really hard, we suggest sprinting the bike but not as an all-out effort, work on speed up the transition and fastening the swing with an active descent on the Kettlebells.
Achievement: Push really hard for many intervals with a double work-rest time means to improve the ability to restore even more quickly energy after a high effort and be ready to push hard for another one.
Recommended for Double Session Athlete
Split Your 1st Session Here If You Can
Workout
For Time
30″ ON – 30″ OFF
5 Rounds of
20 GHD Situps
5 Ring Muscle Ups
10 Ring Dips
Equipment: GHD, High Ring, Low Ring.
Flow: Perform 5 Round of this gymnastic triplet in 30-30 modality, score is total time (work + rest).
Strategy: Gymnastic midline crusher + advanced skill are great combo to try to mantain an high ryhthm and testing your skill control capacity with accumulation of muscular fatigue .
Interval modality as usual means pushes harder than your normal rhythm in working interval and recovery in the recovery time.
Learn to use all the available time and don’t waste repetition, use the resting time and try to push on your weakest movement.
Speed up the transition to gain some rep every interval.
Be smart and use the correct strategy to don’t waste time and rep between Ring Muscle Up and Ring Dip.
Perform every movement with competition quality and standard.
Achievement: Accumulate some volume of gymnastic advanced skill and core exercise with medium intensity and controlled pace, work-rest ratio 1:1 allows you to workout always with controlled heart rate and consequently with high-quality movement.
As usual find your weakness point and work with intensity to improve it.
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
Midline Work
Per tutti
Fate prima il workout dell’AFFI sotto, poi gli EMOM.
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EMOM 4′
4 Deadlift @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] [percent value=’18’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] rest 1′
EMOM 4′
4 Deadlift @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] [percent value=’14’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent] rest 1′
EMOM 4′
4 Deadlift @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] [percent value=’10’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent]
Setup Timer: EMOM 14′ (4+1+4+1+4)
Equipment: Barbell and Floor marks for different distances of HSWalk.
Strategy This workout mixed the last week strength and midline section.
You know that HSW is not only shoulder strength endurance but also midline strength and stability so in a couplet with heavy Deadlift they work to improve your capacity of performing this gymnastic skill with abs and lower back muscles fatigued.
Achievement Accumulated some volume of mid-heavy Deadlift and specific gymnastic skill in a typical sport specific contest, we know that this couplet coming back in a Crossfit competition soon or later!!
Sport Specific – PN
Every 1’30 for 4’30
2 Rounds of
[percent value=’55’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’20’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 4’30
Every 1’30 for 4’30
2 Rounds of
[percent value=’55’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’20’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 4’30
Every 1’30 for 4’30
2 Rounds of
[percent value=’20’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’55’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 4’30
Every 1’30 for 4’30
2 Rounds of
[percent value=’20’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’55’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
Equipment: Barbell and plates (remember to prepare 2×2,5 Kg for the Thruster).
Flow: Perform every minute the prescribed couplet, rest and repeat.
Strategy This week increase working time and repetitions and decrease the working round
Try to be fast and focused on every element transition to don’t waste time.
This means that you should have a better feeling mostly from the muscular point of view because the effort is alternated and not concentrated on the same pattern all the time.
The first two-interval mixed big-barbell-set with few burpees, so maintain past week rhythm with barbell and use the burpees as an active rest into the minute.
The last two-interval start with a low rep of Snatch and Thruster and a big set of burpees, so control the breath during the barbell cycling and push your rhythm on the burpee.
Achievement Working on your manageable pace on a various couplet in a more sport-specific modality as a typical Crossfit painful WOD.
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
HANDSTAND
4 Set of:
30″ Handstand Rocks
30″ Pass Throught
Rest 1′ b/s
Handstand Rocks + Pass Througth
RING
Complex
1 Skin the Cat
3 Toes to Ring
1 Muscle Up
3″ L-Sit (Top Position)
Rest 90″ b/s x 4 Set
RING
Iron Cross T.U.T.
3 x 4 Reps – T 2.2.2.2
Rest 90″ b/s
CORE
15 Right Leg Straddle Up
15 Left Leg Straddle Up
15 Straddle Up
15 Pike Up
Rest 1′ x 3 set
Core Complex
Engine
Bike Erg
3 Rounds of
7′ @ [percent value=’83’ of=’ex-test-bike-erg’ in=’watt’][/percent] 3′ @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’][/percent]
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
Snatch – Any Style
3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s x 5 set
Every 2′ for 4′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 4′
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 4′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
Snatch – Any Style
1st Ladder for Time
9 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 7 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 5 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 3′
2nd Ladder for Time
7 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] 5 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 3′
3rd Ladder for Time
5 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]
Strength
Front Squat
3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’80’ 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 2′
5 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’94’ of=’squatclean’ in=’kg’][/percent]
Strict High Pull
14-18 @ [percent value=’29’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 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 2′
5 @ [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’79’ of=’cleanjerk’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
Recommended for Double Session Athlete
Split Your 1st Session Here If You Can
SIT – RDT
10′ Run
Run easily in Heart Rate Zone 2/3.
35′ Running Clock:
100m Sprint
1′ rest b/ bouts
Firstbeat Option. Go until Anaerobic Training Effect reach 3.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round.
NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Setup: Set the timer like a stopwatch.
Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk loss in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Firstbeat Option & NIRS Guided. : Restart the round when HR drops back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 3.0 AnTe.
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
AMRAP 3′
2 Clean&Jerk @ [percent value=’25’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”] Push-ups [/percent] 4 Clean&Jerk@ [percent value=’25’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Push-ups[/percent] 6 Clean&Jerk@ [percent value=’25’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Push-ups[/percent] 8 Clean&Jerk@ [percent value=’25’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Push-ups[/percent] ..follow the pattern
rest 3′ then way back For Time – cap 3′
Equipment: Barbell.
Strategy Light C&J Cycling and gymnastic easier movement are added in this first part of the workout.
A lighter barbell and easier skills mean more repetition performed so pay attention to use strategy to save your shoulder muscles because 3′ before the round back isn’t enough to restore it completely.
Push hard, remain focused on breathing during the transition, and pay attention to don’t play too hard.
Achievement Complete as many reps as possible during the first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
Create a pre-fatigue until the second and third part of the workout to see how the score is influenced compared to last week.
then rest 6′
AMRAP 3′
2 Clean&Jerk @ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 4 Clean&Jerk@ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 6 Clean&Jerk@ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 8 Clean&Jerk@ [percent value=’45’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] ..follow the pattern
rest 3′ then way back For Time – cap 3′
Equipment: Barbell and Wall for HSPUs.
Strategy Medium-heavy C&J cycling and gymnastic short set, you must only follow your past week feeling to perform best score as possible.
Push Hard and remain focused on breathing during the transition, and pay attention to don’t play too hard because you must come back in the same time after rest, and 3′ aren’t enough for a complete recovery.
Achievement Complete as many reps as possible during first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
rest 8′
AMRAP 3′
1 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 2 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 3 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] 4 Clean&Jerk@ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] ..follow the pattern
rest 3′ then way back For Time – cap 3′
Equipment: Barbell and Wall for HSPUs.
Strategy Less but heavier C&J repetions, same HSPUs, find your best way to be efficient and fast, try to perform smooth tngo in the first round and fast single for complete the longer set.
Short rest and transition are the keys; don’t oblige you to perform C&J tngo if you need 30″ to restore heart rate or shoulder muscles before start the HSPUs, you haven’t it!!
Achievement Complete as many reps as possible during the first round then finish the workout before the cap.
Put the teachings of past week protocols into practice.
Workout
10 Rounds for Time
6 Double Dumbbell Push Press 2×22,5/15Kg
9 Box Jump Over 60/50cm
12 Toes to Bar
Setup Timer: Stopwatch
Equipment: Couple of Dumbbells, Plio Box, Pull Up Bar.
Flow: Perform 10 Round for time of the movement triplet.
Strategy Tipically pacer workout, in this type of workout we suggest to try to perform the second half faster than first.
Set aren’t so big so you can perform every movement in unbroken set if you are comfortable.
Manage transition in the first round when all seem easy to be able to accelerate in the second 5 round when the effort accumulated makes itself felt.
Relax the shoulder during the Box Jump Over to manage T2B and DB Press without too resting time.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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