Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
Squat Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Muscular Endurance
For Quality
30″ Plio Box Jump (fast execution – no hip extension)
10″ rest
30″ Back Squat Pulse (1+1/4) @[percent value=’25’ of=’backsquat’ in=’kg’][/percent]
10″ rest
30″ Plio Box Jump (fast execution – no hip extension)
10″ rest
30″ Back Squat Pulse (1+1/4) @[percent value=’25’ of=’backsquat’ in=’kg’][/percent]
10″ rest
30″ Plio Box Jump (fast execution – no hip extension)
10″ rest
30″ Back Squat Pulse (1+1/4) @[percent value=’25’ of=’backsquat’ in=’kg’][/percent]
10″ rest
2′ Rest
30″ Assault Bike Max Cal Only Leg
10″ rest
30″ Front Squat Pulse (1+1/4) @[percent value=’30’ of=’squatclean’ in=’kg’][/percent]
10″ rest
20″ Assault Bike Max Cal Only Leg
10″ rest
20″ Front Squat Pulse (1+1/4) @[percent value=’30’ of=’squatclean’ in=’kg’][/percent]
10″ rest
10″ Assault Bike Max Cal Only Leg
10″ rest
10″ Front Squat Pulse (1+1/4) @[percent value=’30’ of=’squatclean’ in=’kg’][/percent]
SIT/HIIT/MICT
AMRAP 2′ ON – 2′ OFF – Go every 4′ x 24′:
Odd Sets:
2 Rounds of:
11 Double Kettlebell Snatch @ 2 x 16/12Kg
[percent value=’30’ of=’maxpull-ups’ in=”]Strict Pull Up[/percent]
Then in The Remaining Time:
Max Calories SkiErg
Even Sets:
2 Rounds of:
11 Double Kettlebell Clean @ 2 x 24/16Kg
[percent value=’30’ of=’strict-handstand-push-ups’ in=”]Strict Handstand Push Up[/percent]
Then in The Remaining Time:
Max Double Unders
Sport Specific
Every 90″ For 6′
Row 40″ @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’65’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]
3′ rest
Every 90″ For 6′
Row 40″ @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’75’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]
3′ rest
Every 90″ For 6′
Row 40″ @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’85’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]
Stretching & Mobility
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
General Warmup
2 Sets for Quality
- 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
SIT/HIIT/MICT
3 sets of AMRAP in 5′ – 45″ Rest between sets
Kettlebell “Macho Man” – 1 Round are Composed By
3 Double Kettlebell Hang Clean
3 Double Kettlebell Front Squat
3 Double Kettlebell Shoulder To Overhead
Penalty for dropping the Kettlebell is [percent value=’60’ of=’bar-facing-burpees-in-8′ in=”]Kettlebell Facing Burpees[/percent]
Sport Specific
12′ AMRAP For Quality
4 Burpee Over Obstacle @120/100 cm
20″ Free Handstand Hold
2 Sandbag Over Obstacle @60/40 kg
20″ Ring L-Sit
1 Squat Snatch @[percent value=’85’ of=’snatch’ in=’kg’][/percent]
Monostructural
Choose between Rowing and Run
Rowing
Warm Up
3′ @ [percent value=’45’ of=’ex-test-rower’ in=’Watt’][/percent] 2′ @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 1′ @ [percent value=’75’ of=’ex-test-rower’ in=’Watt’][/percent] Rest 2′ then
5 Rounds of:
1’30” Easy pace @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent] 1″30″ Moderate pace @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent] 30″ Hard pace @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent]
Rest 2′ then
For Time
750 m Row @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent]
rest 1′
500 m Row @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent]
rest 1′
250 m Row @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent]
Rest 1′
500 m Row @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent]
Rest 1′
750 m Row @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent]
OR
Run
Warm Up
3′ @ [percent value=’45’ of=’ex-test-run’ in=’km/h’][/percent] 2′ @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 1′ @ [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent] Rest 2′ then
5 Rounds of:
1’30” Easy pace @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 1’30” Moderate pace @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent] 30″ Hard pace @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent]
Rest 2′ then
For Time
600 m Run @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
Rest 1′
400 m Run @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent]
Rest 1′
200 m Run @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent]
Rest 1′
400 m Run @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent]
rest 1’30
600 m Run @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
If you want to train into Cardiac Zones follow the pattern:
– Jog –> Zone 1/2 (Recovery)
– Easy pace –> Zone 2/Low 3 (Aerobic Zone)
– Moderate pace –> Zone 3/Low 4 (Anaerobic Threshold)
– Hard pace –> Zone 4/5 (High Intensity)
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Wednesday
Myofascial Release
Take your time to release your Lower Body
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Muscular Endurance
Push&Pull – Push Focus
30″ Handstand Hold Chest to Wall
15″ Rest
30″ Kettlebell Floor Press (Fast Execution)
15″ rest
20″ Handstand Hold Chest to Wall
15″ Rest
20″ Kettlebell Floor Press (Fast Execution)
15″ rest
10″ Handstand Hold Chest to Wall
15″ Rest
10″ Kettlebell Floor Press (Fast Execution)
1′ Rest
10″ Bench Press Top Hold @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]
15″ Rest
10″ Kettlebell Z-Press
15″ Rest
20″ Bench Press Top Hold @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]
15″ Rest
10″ Kettlebell Z-Press
15″ Rest
30″ Bench Press Top Hold @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent]
15″ Rest
30″ Kettlebell Z-Press
Push & Pull – Pull Focus
For Quality – 5 Set of
6/8 Tempo Barbell Seal Row on Bench 3.1.3.1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
no rest
30″ max Close Grip Chin Up
1′ rest b/w set
Sport Specific
AMRAP 30′
[percent value=’20’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
10 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
7+7m Handstand Walk
Before the end of 3′ set you have to complete:
[percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent]
After completing Bar Facing Burpees, wait for the new round before resuming the AMRAP from the last completed exercise.
Ex.
You start burpees after performing 6 Overhead Squats. In the next round, you have to restart from the remaining 4 Overhead Squats.
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Thursday
Mobility & Myofascial Release
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
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
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 12 Straight Arms Band Pull Down in Hinge Position
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
TK Goblet Band Hip Extension
Goblet Sumo Squat
Muscular Endurance
8 Alternated Interval 15″ On 15″ Off – Grip Endurance
Odd: Single Arm Ring Hold (Alternated Arm Every Round)
Even: Kettlebell Crush Grip Hold (Locked Stiffed Arms)
rest 2′ x 2 set
4 Rounds for Quality – Hamstring Development
12 Good Morning @[percent value=’25’ of=’backsquat’ in=’kg’][/percent]
30″ Rest
Max Unbroken Qualitative Rep of Nordic Curl (Band Assisted if Needed)
90″ Rest b/r
Don’t be scared to scale Nordic Curl with a band to find a perfect form.
SIT/HIIT/MICT
45′ Running Clock:
10″ Max Heavy Double Kettlebell Deadlift
5″ transition
15″ Row @ [percent value=’170′ of=’ex-test-rower’ in=’Watt’][/percent]
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’170′ of=’ex-test-rower’ in=’Watt’] When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination. This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Sport Specific
30″ On – 15″ Off – 6 Set Alternated
Odd: [percent value=’60’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’25’ of=’c2b-in-2′ in=”]Pull Up[/percent]
45″ rest
30″ On – 15″ Off – 6 Set Alternated
Odd: [percent value=’52’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’20’ of=’c2b-in-2′ in=”]Pull Up[/percent]
45″ rest
30″ On – 15″ Off – 6 Set Alternated
Odd: [percent value=’45’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’17’ of=’c2b-in-2′ in=”]Pull Up[/percent]
45″ rest
30″ On – 15″ Off – 6 Set Alternated
Odd: [percent value=’40’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’15’ of=’c2b-in-2′ in=”]Pull Up[/percent]
Stretching & Mobility
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Saturday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
SIT/HIIT/MICT
Bike Erg or Assault Bike
Easy Spin until reach Zone 3 of Cardiac BPM
then start below
30′ Running Clock:
14 V-ups
6 Dumbbell Devil Press @ 2×22,5/15 Kg
rest 30″
12 Hollow Rock
8 Double Dumbbell Step Up Over the box @ 2×22,5/15Kg
rest 30″
10 GHD Sit Up
10 Dumbbell Shoulder to Overhead @ 2×22,5/15 Kg
Sport Specific
3 Round For Time
21 Box Jump Over
15/12 Cal Assault Bike
9 Power Clean [percent value=’55’ of=’squatclean’ in=’kg’][/percent]3 Rope Climb (9 Strict Chin-ups)
Monostructural
Bike Erg or Run
Bike Erg
Warm Up
3′ @ [percent value=’45’ of=’ex-test-bike-erg’ in=’Watt’][/percent] 2′ @ [percent value=’60’ of=’ex-test-bike-erg’ in=’Watt’][/percent] 1′ @ [percent value=’75’ of=’ex-test-bike-erg’ in=’Watt’][/percent]
30′ Running Clock
Spin on Bike Erg for [percent value=’105′ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’35’ of=’ex-test-bike-erg’ in=’watt’][/percent]
then
Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’95’ of=’ex-test-bike-erg’ in=’watt’][/percent]
repeat until CAP
then
30′ Running Clock
Row for [percent value=’105′ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’35’ of=’ex-test-rower’ in=’watt’][/percent]
then
Row for [percent value=’40’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’95’ of=’ex-test-rower’ in=’watt’][/percent]
repeat until CAP
OR
Run
Warm Up
3′ @ [percent value=’45’ of=’ex-test-run’ in=’km/h’][/percent] 2′ @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent] 1′ @ [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent] Rest 2′ then
For Quality
1 mile @ [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent]
3′ easy jog
800m @ [percent value=’85’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
800m @ [percent value=’85’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
400m @ [percent value=’90’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
400m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
400m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent]
2′ easy jog
400m @ [percent value=’95’ of=’ex-test-run’ in=’km/h’][/percent]
Choose only one monostructural between Run or Row.
If you want to train into Cardiac Zones follow the pattern:
– Jog –> Zone 1/2 (Recovery training)
– Easy pace –> Zone 2/low 3 (Aerobic Zone)
– Moderate pace –> Zone 3/low 4 (Anaerobic Threshold)
– Hard pace –> Zone 4/5 (High Intensity)
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