This week there are two different versions of our training program. Choose your favourite:
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 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
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 10″+10 Squat Pos.Pallof Press (each side)
- 6+6 Single Arm Prone Angel
- 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Single Arm Prone Angel
Single Leg Straight Bridge
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
Drop ‘n go needs to be fast, respect the 20” window to reproduce a competition situation.
We recommend to warm up the squat snatch before starting e2mom in order to trigger the neural system for a deep bottom squat position and stability.
Power Snatch
Warm-up by 3 singles until reach @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] then
Every 2′ for 12′
In 20″ window find daily 2 RM drop&go – add load every set
rest 3′ then
Every 2′ for 12′
1 Power Snatch @ 95% of your your daily 2RM
Strength
Focus on not “dropping” to the floor and praying for a good rebound but control the eccentric phase and push explosively with the feet when you break the parallel.
If you feel the weight is too heavy, use the stress balance on top page to scale your loads. This is not a crime!!!
Back Squat
10 @ [percent value=’55’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
8 @ [percent value=’65’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’75’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’82’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’87’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’92’ of=’Backsquat’ in=’kg’][/percent]
Workout
There are three types of targets for the athletes.
Elite: (> 50 C2B UBK | > 130 thrusters on 8′ test): break your worst exercise and push on your best movement. Target time < 4’30”RX: (30-40 C2B UBK | 100-120 thrusters on 8′ test): break both movements from the first round, find a good pace and focus on the breath without crossing your anaerobic threshold target time of 5-9’.Experience: (< 30 C2B UBK | < 100 thrusters on 8′ test): in order to have the same stimulus should perform the classic FRAN for testing their work capacity. You know that you can manage at least [percent value=’100′ of=’thrusters-in-8′ in=’ thrusters in a minute ‘] and [percent value=’25’ of=’c2b-in-2′ in=’C2B in 30″‘]
Friendly Fran
3 rounds:
21 Thrusters
21 Chest to Bar
W 85 lb. M 115 lb.
Time cap: None
Notes. This event begins with the barbell on the floor and the athlete standing behind the designated line. After the call of “go,” the athlete may move to the barbell to perform 21 thrusters, then 21 chest-to-bar pull-ups. The athlete will repeat this couplet for 3 rounds.
The event is over when the athlete completes all the required work and crosses the start/finish line. Time stops at the athlete’s first contact over the line. The athlete’s score will be the total time it takes to complete the event.
[/workout_short]
Try to perform the first and the last round with a maximum 10% of time gap.
A good technique on ring and bar MU allows you to perform a safe and efficient movement when your heart rate is high and you can’t waste energy. Work on this since being efficient means being faster.
For Time
5 Rounds of
250m Bike Erg @ [percent value=’100′ of=’ex-test-bike-erg’ in=’watt’][/percent] [percent value=’15’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
5 Rounds of
125m Ski Erg @ [percent value=’100′ of=’ex-test-Ski-erg’ in=’watt’][/percent] [percent value=’15’ of=’ring-muscle-ups-in-2′ in=”]Bar Muscle Ups[/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″+8 Single Leg Glute Bridge Pallof Press (each side)
- 5/6 Supinated Grip Bar Strict K2C
- 8+8 Standing Position Diagonal Pull
Single Leg Glute Bridge Pallof Press
Supinated Grip Bar Strict K2C
Standing Position Diagonal Pull
Power
Jerks are any style and normally split jerks allow to lift heavier but push jerk are faster in a sport specific contest.
Try to lift:
– With pause b/t Clean and Jerk during last 4 set.
– Find repeatability of every single repetition of this section.
Power Clean&Jerk
Every 1:15 for 5′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 6′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 6′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 3′
1 @ [percent value=’83’ of=’cleanjerk’ in=’kg’][/percent]
Power Endurance
Try to:
– Keep the same pace during each set;
– Move smoothly without pause and keep breathing;
– Be efficient, less power output and less bar move means less energy loss.
Power Clean + Push Jerk + Thrusters + Hang Squat Clean
2+2+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
3+3+3+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
4+4+4+4 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3+3+3+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
Strength
If you feel the weight is too heavy feel free to scale the percentage.
Bench Press
10 @ [percent value=’58’ of=’bench-press’ in=’kg’][/percent]
rest 3′
8 @ [percent value=’68’ of=’bench-press’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’78’ of=’bench-press’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’82’ of=’bench-press’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’bench-press’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’92’ of=’bench-press’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’95’ of=’bench-press’ in=’kg’][/percent]
Sprint Interval Training
– 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-bike-erg’ in=’watt’]When you fail, in the remaining time cool down until 45:00 by easy monostructural elements.
Respect the work time, set the timer like an EMOM with 25” on 1’ off.
Place your plyo box very close to the Erg.
Burpees Box Jump Over must be as fast as possible without stepping up/down and try to be explosive with your chest on the floor.
Increasing wattage risks being lost of muscles coordination. This type of work is the one of the best way to increase mitochondrial biogenesis and density.
Bike Erg
As many round as possible in 45′
10″ Bike Erg @ [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’]
5″ transition
10″ max Burpees Box Jump Over
Rest 1 min between bouts
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
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
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
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
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
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
- 10/15m Toes Walk (core and back chain engaged)
- 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Lateral Hops
Power
Respect the 20” window to reproduce competition environment.
Squat Clean
Warm-up by 3 singles until reach @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then
Every 2′ for 12′
In 20″ window find daily 1 RM – add load every set
rest 3′ then
Every 2′ for 12′
1 Squat Clean @ 90% of your daily RM
Sport Specific – PN
Remember that the smart athletes are able to transform this workout in a cyclical pattern like Run or Row 5K, maintain the same pace and movement pattern for all EMOM. Try to finish every round between 50″ and 55″.
Focus on full recover on minute rest and restart to workout with a baseline heart rate as long as possible.
EMOM 15′
a)
[percent value=’50’ of=’snatch-in-8′ in=”]Snatch @43/29Kg[/percent] [percent value=’50’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent]
b)
[percent value=’50’ of=’snatch-in-8′ in=”]Clean&Jerk @43/29Kg[/percent] 50 Double Unders
c)
rest
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.
Swim Session
Open Water or Swimming Pool
Warm Up
1 Sets of:
1 x 200 m Easy Crawl
2 x 100 m Easy Backstroke
4 x 50 m Breaststroke
2 x 100 m Easy Backstroke
Workout
4 x 50 m front crawl breathe 4 times/pool rest b/s 45”
rest 1’
4 x 50 m front crawl breathe 3 times/pool rest b/s 30”
rest 1’
4 x 50 m front crawl breathe 2 times/pool rest b/s 30”
rest 1’
2 x 50 m front crawl breathe 1 times/pool rest b/s 30”
rest 1’
6 x 25 m front crawl all out rest 1’30”
Then
2 x 100 m backstroke easy pace
rest 1’
2 x 50 m breaststroke only legs use swim board
2 x 100 m backstroke easy pace
Cool Down
2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy
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
- 4+4 Bear Crab Roll
- 12 Tall Kneeling Face Pull with Band
- 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
Power
On first round pace can be fast but lift must be technically correct for trasfert the pattern on a high percentage.
On last set increase pace to save time for load barbell.
Last load are “sexy” but consistency of medium/heavy fast double and triple are really important in a sport specific contest, don’t understimate it.
Squat Snatch
Every 1:15 for 5′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 6′
1+1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 6′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 3′
1 @ [percent value=’88’ of=’snatch’ in=’kg’][/percent]
Power Endurance
Try to:
– Keep the same pace during each set;
– Move smoothly without pause and keep breathing;
– Be efficient, less power output and less bar move means less energy loss.
Power Snatch + Overhead Squat + Snatch Balance + Hang Power Snatch
2+2+2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 3′
3+3+3+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 3′
4+4+4+4 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
3+3+3+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Strength
The deadlift are pushing exercise and not a pull, feel feet pushing the floor and be patient, let the leg do their job without involve lower back.
Arm are relaxed for all lifting time, biceps don’t help you to lift 200 kg!
Last but not least, take a deep breath and engage your “core muscle” before every lift to create a compact structure.
Deadlift
10 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent]
rest 3′
8 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’deadlift’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’92’ of=’deadlift’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’95’ of=’deadlift’ in=’kg’][/percent]
Workout
Row @ [percent value=’80’ of=’ex-test-rower’ in=’watt’][/percent] and try to come back heart rate to the baseline on 30” off, t2b and db snatch are a grip dominant couplet, don’t burn it.
For Time – 30″ ON 30″ OFF
1000m Row @[percent value=’80’ of=’ex-test-rower’ in=’watt’][/percent]
40 Toes to Bar
20 Double Dumbbell Hang Snatch 2×22,5/15Kg
20 Double Kettlebell Snatch 2×24/16Kg
40 GHD Situps
1000m Row @[percent value=’80’ of=’ex-test-rower’ in=’watt’][/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
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Power
Power Clean & Jerk
Warm-up by 3 singles until reach @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] then
Every 2′ for 12′
In 20″ window find daily 1 RM drop&go – add load every set
rest 3′ then
Every 2′ for 12′
1 Power Clean & Jerk @90% your daily RM
Strength
Every 1’30 for 6′
3 Front Squat [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
Every 1’30 for 6′
1 Front Squat [percent value=’90’ of=’squatclean’ in=’kg’][/percent]
Sprint Interval Training
As many round as possible in 45′
12″ Bike Erg @ [percent value=’190′ of=’ex-test-bike-erg’ in=’watt’]
transition 6″
12″ max reps Heavy Double Dumbbell Deadlift
Rest 1 min between bouts
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’190′ of=’ex-test-bike-erg’ in=’watt’]
When fail, for remaining time cool down until 45:00 by easy monostructural elements
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