[show_feeling_form_short]

Monday

Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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 
2 Sets for Quality
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Power Position Band Scapula Rotation + Extension
Side KickThrough

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
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Clean&Jerk – Any Style

3 @ [percent value=’60’ of=’Cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 5 set

Every 2′ for 4′

1+1+1+1 @ [percent value=’70’ of=’Cleanjerk’ in=’kg’][/percent]

Every 2′ for 4′

1+1+1 @ [percent value=’75’ of=’Cleanjerk’ in=’kg’][/percent]

Every 2′ for 4′

1+1 @ [percent value=’80’ of=’Cleanjerk’ in=’kg’][/percent]

Clean&Jerk- Any Style
1st Ladder for Time

9 @ [percent value=’40’ of=’Cleanjerk’ in=’kg’][/percent] 7 @ [percent value=’50’ of=’Cleanjerk’ in=’kg’][/percent] 5 @ [percent value=’60’ of=’Cleanjerk’ in=’kg’][/percent]

rest 3′

2nd Ladder for Time

7 @ [percent value=’60’ of=’Cleanjerk’ in=’kg’][/percent] 5 @ [percent value=’70’ of=’Cleanjerk’ in=’kg’][/percent] 3 @ [percent value=’80’ of=’Cleanjerk’ in=’kg’][/percent]

rest 3′

3rd Ladder for Time

5 @ [percent value=’70’ of=’Cleanjerk’ in=’kg’][/percent] 3 @ [percent value=’80’ of=’Cleanjerk’ in=’kg’][/percent] 1 @ [percent value=’90’ of=’Cleanjerk’ in=’kg’][/percent]

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=’84’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’86’ of=’backsquat’ in=’kg’][/percent] rest 2′
2 @ [percent value=’88’ of=’backsquat’ in=’kg’][/percent]

Hip Thrust

12-16 @ [percent value=’50’ 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=’82’ of=’bench-press’ in=’kg’][/percent] rest 2′
4 @ [percent value=’84’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’86’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’88’ of=’bench-press’ in=’kg’][/percent]

Reserved for Double Session Athlete

Row
3 Rounds of

6′ @ [percent value=’87’ of=’ex-test-rower’ in=’watt’][/percent] 4′ @ [percent value=’40’ of=’ex-test-rower’ in=’watt’][/percent]

Notes. Mix Ergometers is NOT allowed
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body

Tuesday

Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Bodyweight Routine

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step 

2 Sets for Quality
  1. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 10″+10 Squat position Pallof Press (each side)
  4. 8+8 Single Kettlebell GHD Rows
Single Arm Prone Angel
Half Strict Pull Ups
Squat position Pallof Press
Single Kettlebell GHD Rows
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′

Setup Timer E3MOM – 3 Rounds
Equipment: Barbell and Pull Up Bar.
Strategy This Week we start from heavy snatch so you can try to perform a longer set of Snatch touch and go because grip and pulling muscles aren’t fatigued so try to perform some more total rep compared to the past week.
Find your way to be efficient and fast.
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.

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′

Setup Timer E3MOM – 3 Rounds
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′

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′

Setup Timer E3MOM – 3 Rounds
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.
AMRAP 30″

6/5 Cal Assault Bike over [percent value=’120′ of=’ex-test-bike-erg’ in=’watts’][/percent] max double Dumbbell Thrusters 2×17,5/12,5Kg

rest 1′

AMRAP 30″

8/6 Cal Assault Bike over [percent value=’180′ of=’ex-test-bike-erg’ in=’watts’][/percent] max double Dumbbell Thrusters 2×17,5/12,5Kg

rest 1′

Strategy: Increase pace every Amrap, use previous one to prepare movement and load of following, try to recover well in the rest time to be able to push hard on last and hardest intervals.
AMRAP 30″

10/7 Cal Assault Bike over [percent value=’310′ of=’ex-test-bike-erg’ in=’watts’][/percent] max double Dumbbell Thrusters 2×17,5/12,5Kg
rest 1′
repeat Thrusters Reps then
try to complete 10/7 cal Assault Bike before the end of 30″
rest 1′ x 4 set

STOP when you lost effort by 10%. . Example. If you do 40 total reps (not only calories), 10% is 4 reps, so if you do less than 36 reps in second round stop yourself before the 8th round.
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′ OFF
Equipment: Couple of Dumbbell and Assault Bike.
Flow: In 30″ perform prescribed Calories on Assault bike then in the time remain max repetitions of Dumbbell Thruster, 1′ rest and come back starting to the same number of DB Thruster just performed before to sprint the Assault Bike to finish the Calories in the cap time, then rest 1′ and restart from Bike for 4 Total double-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 Thruster with an active descent of the Dumbbell from overhead to full squat position.
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.

Reserved for Double Session Athlete

For Time
 
30″ ON – 30″ OFF
2 Rounds of

20/15 Ring Row
10 Clean&Jerk @60/40Kg

2 Rounds of

20/15 Cal Row
10 Squat Clean @60/40Kg

2 Rounds of

20/15 Wall Ball
10 Power Snatch @60/40Kg

Setup Timer: Interval 30″ ON – 30″ Rest
Equipment: Low Ring, Rower, Med Ball and BArbell.
Flow: Perform 2 Round of every couplet in 30-30 modality, score is total time (work + rest).
Strategy: Pulling and pushing easy movement before a medium weight barbell cycling.
We suggest to use this medium-pace work capacity to improve your ability to manage the barbell cycling in a workout, for example you can try to perform first round with touch and go technique and second as a fast drop and go repetitions and feel wich work better for you.
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.
Perform every movement with competition quality and standard.
Achievement: Accumulate some volume of sport-specific movement and various barbell cycling repetition 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.
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

Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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.

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
  4. 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
EMOM 4′

5 Deadlift @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent][percent value=’18’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent]rest 1′

EMOM 4′

5 Deadlift @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent][percent value=’14’ of=’hsw-in-2′ in=’m’]Handstand Walk [/percent]rest 1′

EMOM 4′

5 Deadlift @ [percent value=’70’ 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!!

 

Every 2′ for 4′
3 Rounds of

[percent value=’40’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’16’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

Every 2′ for 4′
3 Rounds of

[percent value=’40’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’16’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

Every 2′ for 4′
3 Rounds of

[percent value=’16’ of=’snatch-in-8′ in=”] Snatch @ 40/30Kg [/percent] [percent value=’40’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 4′

Every 2′ for 4′
3 Rounds of

[percent value=’16’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’40’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

Setup Timer: 14 Interval Of 2′ (work interval is is 1-2 / 5-6 / 9-10 / 13-14)
Equipment: Barbell and plates (remember to prepare 2×2,5 Kg for the Thruster).
Flow: Perform every two minutes the prescribed couplet, rest and repeat.
Strategy This week increase working time and round and decrease the repetitions.
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 minutes.
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.
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:

  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

Thursday

Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
Bodyweight Routine

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

Notes. Follow routine step by step 

2 Sets for Quality
  1. 30″ Plank Ring Hold
  2. 10 TK Straight Arms Band Pull Down
  3. 10m Bear Crawl
  4. 8 Rower Pike Ups
Plank Ring Hold
TK Straight Arms Band Pull Down
Bear Crawl
Rower Pike Ups
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
Bike Erg
3 Rounds of

6′ @ [percent value=’87’ of=’ex-test-bike-erg’ in=’watt’][/percent]4′ @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’][/percent]

Notes. Mix Ergometers is NOT allowed
Stretching EMOM – Upper Body
Stretching EMOM – Lower Body

Friday

Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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
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
Half Strict TTB
FitBall Hip Extension

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
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
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] 3 @ [percent value=’70’ 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] 1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

rest 3′

3rd Ladder for Time

5 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 3 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] 1 @ [percent value=’95’ of=’snatch’ in=’kg’][/percent]

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] rest 2′
2 @ [percent value=’96’ of=’squatclean’ in=’kg’][/percent]

Strict High Pull

12-16 @ [percent value=’32’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s x 4 set

Push Press from Rack
For Time

45@ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Split Your 1st Session Here If You Can

10′ Run

Run easily in Heart Rate Zone 2/3.

Firstbeat Option. Run easily until you reach 2.0 of Aerobic Training Effect
35′ Running Clock:

25+25m Shuttle Sprint
max Cal Assault Bike in 6″
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.

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

Take your time to release your Body
Myofascial Release Upper Body
Myofascial Release Lower Body
Myofascial Release Lower Body Calf and Foot
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 
2 Sets for Quality
  1. 6+6 Single Arm Prone Angel
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Single Arm Prone Angel
Half Strict Pull Ups
Dynamic Pallof Press
Double Dumbbell Curl & Press
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′

Setup Timer E3MOM – 3 Rounds
Equipment: Barbell and Wall for HSPUs.
Strategy As in the Snatch-C2B of Monday this week we start from heavy barbell so try to perform some more heavy C&J touch and go to increase score compared to the past week when you are so fatigued after the first two parts of the workout.
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.

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′

Setup Timer E3MOM – 3 Rounds
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′

4 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] 12 Clean&Jerk@ [percent value=’25’ of=’cleanjerk’ in=’Kg’][/percent] [percent value=’9′ of=’hspu-in-2′ in=”]Push-ups[/percent] 16 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′

Setup Timer E3MOM – 3 Rounds
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.
AMRAP 4′

20 Double Dumbbells Thrusters @2×25/17,5Kg
100 Double Unders
max Ring Muscle Ups
rest 2′

AMRAP 3′

15 Double Dumbbells Thrusters @2×25/17,5Kg
75 Double Unders
max Ring Muscle Ups
rest 1’30

AMRAP 2′

10 Double Dumbbells Thrusters @2×25/17,5Kg
50 Double Unders
max Ring Muscle Ups

Notes.
Setup Timer: Stopwatch
Equipment: Couple of Heavy Dumbbells, Speed Rope and High Ring.
Flow: Perform the three Amrap with prescribed rest time between each one.
Strategy Heavy Dumbbell Thruster, Double Under and Ring Muscle Up…do you need something else to enjoy your week-end??
Every Amrap end with a max rep of Ring Muscle Up so it’s really important to find the correct balance between pushing hard the first part to save more time and arriving under the ring with a controlled heart rate and ready to perform an initial big set and some little set to increase the total score.
Heavy Dumbbell Thruster is the key of the workout, for a big and strong athlete is the strongest part and they can go unbroken or break in two set with short rest, the light-weight athlete must be smart and break in comfortable sets for control heart rate and they can try to pushing harder on the double-under to recover lost time.
As usual, try to be most relaxed as possible in the upper body during Double Under to save your shoulder before the max effort of Ring Muscle Up.
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body

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