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
Clean&Jerk
Every 1’30 for 9′
1+1+1 @ [percent value=’50’ of=’Cleanjerk’ in=’kg’][/percent]
Every 1’30 for 9′
1+1 @ [percent value=’62’ of=’Cleanjerk’ in=’kg’][/percent]
Every 1’30 for 9′
1 @ [percent value=’75’ of=’Cleanjerk’ in=’kg’][/percent]
Strength
Back Squat
5 x 2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Bench Press
5 x 2 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Split Session
Reserved for Double Session Athlete
Engine
Row
2 Rounds of
2′ @ [percent value=’50’ of=’ex-test-rower’ in=’watt’][/percent]
50 Single Unders
2′ Run @ easy pace
rest 2′ then
3 Rounds of
1’30 Row @ [percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent]
30 Double Unders
1′ Run @ Severe Pace
rest 2′
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
EMOM 12′
30″ max Kettlebell Long Cycle 2×24/16Kg
Workout
3 Rounds For Time
7 Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
15 Toes to Bar
30 Wall Ball
SetupTimer:Stopwatch
Equipment: Barbell, Pull Up Bar and Med Ball.
Strategy Deload week means medium pace, work on quality movement and work against your desire to push hard everyday.
Take one more breath in the transition, give yourself a goal and enjoy the workout.
For example you can try to perform all set unbroken for every movement.
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
AMRAP 20′
30″ ON – 30″ OFF
1 Legless Rope Climb
7,5m Handstand Walk
15 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
7,5m Double Kettlebell Overhead Lunges 2×16/12Kg
1 Legless Rope Climb
7,5m Double Kettlebell Overhead Lunges 2×16/12Kg
16 alt. Pistols Squat
7,5m Handstand Walk
Equipment: Barbell, Rope, floor marks (every2,5m – total 7,5m)
Strategy Deload week means medium pace, work on quality movement and work against your desire to push hard everyday.
30″-30″ modality allows you to have a plan and try to follow it, use this amrap like a qualitative accumulation of gymnastic and ligth-weight lifting all with a big midline engagement.
Double KB Overhead Lunges and Pistol Squat are both movement that need a good mobility first in the upperbody (shoulder-thoracic spine) second in the lower-body (ankle-knee) so take 10 more minutes for warm up well this movement and be ready to performing with full ROM.
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
CHALLENGE TIME
How many reps do you complete in 20 seconds?
1 Pullover + 1 Muscle Up
Post your score on Instagram and tag @tommasonisi ?
CORE
EMOM 5’
10” Holding L-Sit from ground
L-Sit
EMOM 5’
15” Banded Skip
Banded Skip
EMOM 5’
20” Air V-Ups
Air V-up
RING
Every 1’30” x 9’
5 Ring Row Muscle Up Transition
3 Half Strict Ring Muscle Up
Scaled Version -> with band.
Ring Row Muscle Up Transition
Half Strict Ring Muscle Up
Swim Session
You can substitute Engine session with this session:
Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
12 x 25 m alternate 2 dolphin kicks/one front crawl stoke rest b/s 40″
Rest 1’30”
Workout
5 x ( 100 + 100 ) > front crawl @80% max effort + backstroke rest b/s
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke
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
Every 1’30 for 9′
1+1+1 @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]
Every 1’30 for 9′
1+1 @ [percent value=’62’ of=’Snatch’ in=’kg’][/percent]
Every 1’30 for 9′
1 @ [percent value=’75’ of=’Snatch’ in=’kg’][/percent]
Strength
Thrusters from rack
Every 2′ for 10′
3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
Every 2′ for 10′
2 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
Every 2′ for 10′
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
Split Session
Split Your 1st Session Here If You Can
Engine
Bike Erg
2 Rounds of
2′ Bike Erg @ [percent value=’50’ of=’ex-test-bike-erg’ in=’watt’][/percent]
15 Box Jump @50/40cm
15 Kettlebell Swings @16/12Kg
rest 2′ then
3 Rounds of
1’30 Bike Erg @ [percent value=’75’ of=’ex-test-bike-erg’ in=’watt’][/percent]
15 Box Jump Over @60/50cm
15 Kettlebell Swings @24/16Kg
rest 2′
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
EMOM 12′
20″+20″ max Kettlebell Snatch @24/16 Kg
Workout
Team of 2 – For Time
Partner A: 500m Row
Partner B: 50 Pull-ups
then
Partner A: 500m Ski Erg
Partner B: 50 Handstand Push-ups
then
20 Syncro Power Clean @100/70Kg
20 Synchro Front Squat @100/70Kg
20 Synchro Shoudler to Overheaad @100/70Kg
*100/70 total Kg, you can split 50&50 or 60/40 or something else as you want
then
Partner A: 400m Run
Partner B: 150 Double Unders
then
Partner A: 75 Double Unders
Partner B: 200m Run
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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