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
Power
You have 30” for every lift, take your time and do not fail.
Every power snatch should look and feel identical which means feet position (start and catch), timing of hip contact and elbow turn over, solid shoulder lock on catch.
Every lift shall be completed as if a judge was standing in front of you.
Power Snatch
Warm-up by singles until reach @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] then
From 00:00 to 03:00
6 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
From 03:00 to 05:30
5 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
From 05:30 to 07:30
4 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
From 07:30 to 09:00
3 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
From 09:00 to 10:00
2 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
From 10:00 to 10:30
1 Power Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
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!
The daily 1.2.3…10RM isn’t a lifetime PR, lifts must be fast (no grind or sticking point) and technically as
much correct as possible.
RPE are the self regulated scale meaning that during a 9RPE you must have 1 buffer repetition.
For example, this week during the 3RM@9RPE I will stop loading the barbell once I feel that the fourth repetition is the last that I can complete properly.
Back Squat
Warmup by triple up to [percent value=’65’ of=’Backsquat’ in=’kg’][/percent] then
Every 3′ for 18′
Find Daily 3RM @ RPE 9 in 6 incremental interval
rest 3′
Back Squat – tempo 3.3.1
5 x 1 @ 95% of Daily 3RM
rest 2′ b/s
Workout
Save your grip, elite athlete can only relax grip in overhead position and over the bar in the bmu.
Manage HSW like a normal transition, 5mts aren’t a long distance, take a breath and go.The other athletes should avoid to drop every complex but at the same time shall take a rest during the first 2 sets of bmu so that they do not end up struggling (in fatigue) during the last and heavier rounds of workout.
If HSW isn’t your best skill before starting allow your heart rate to drop and your shoulder to release tension.
If your RM of c&j is lower than 120/80 use 50/60/70/80 – 40/45/50/55 to have the same stimulus and intensity.
Unto the Locust – 4 Rounds of:
3 x Complex Power Clean + Hang Squat Clean + Jerk
5 m Handstand Walk
Bar Muscle Ups
5m Handstand Walk
[/workout_short]
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
Complete every lift like as if a judge is standing in front of you.
Power Clean&Jerk
Warmup by Single up to [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
From 00:00 to 05:00
15 Clean&Jerk For Time @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
From 05:00 to 07:30
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 movement which leads to a lower energy loss.
Squat Clean + Thrusters + Push Jerk + Hang Power 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
crime!
The daily 1.2.3…10RM isn’t a lifetime PR, lift must be fast (no grind or sticking point) and technically as much correct as possible. RPE are the self regulated scale, 9RPE means that you must have 1 buffer repetition.
For example, this week during the 3RM@9RPE I will stop loading the barbell once I feel that the fourth repetition is the last that I can complete properly.
Bench Press
Warmup by triple up to [percent value=’65’ of=’bench-press’ in=’kg’][/percent] then
Every 3′ for 18′
Find Daily 3 RM @ RPE 9 in 6 incremental interval
Rest 3′
Bench Press – tempo 3.3.1
5 x 1 @ 95% of Daily 3RM
rest 2′ b/s
Sprint Interval Training
– you begin to compensate biomechanically;
– breathing cannot return to baseline during rest
– you can no longer elicit 442 watt
When you fail, for the remaining time cool down up to 45:00 by easy mono structural elements. Respect the time of work, set the timer like an EMOM with 30” on 1’ off.
Place your KBs pretty close to the bike erg, goblet squats must be fast, triple extension isn’t mandatory.
Burpees over the KB must be as fast as possible without stepping up/down trying to be explosive with your chest on the floor.
Increasing the wattage implies a risk of losing muscles coordination. This is the best way to increase the mitochondrial biogenesis and density.
Sprint Interval Training
As many round as possible in 45′
10″ Goblet Squat w/ heavy Kettlebell
10″ Burpees Over Kettlebell
10″ Bike Erg @ [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’]
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
Power
You have 30” for every lift, take your time and do not fail.
Every squat clean should look and feel identical which means feet position (start and catch), timing of hip contact and fast elbow turn over, solid catch position and fast front squat.
Every lift shall be completed as if a judge was standing in front of you.
Squat Clean
Warm-up by singles until reach @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] then
From 00:00 to 03:00
6 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
From 03:00 to 05:30
5 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
From 05:30 to 07:30
4 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
From 07:30 to 09:00
3 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
From 09:00 to 10:00
2 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
From 10:00 to 10:30
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
Sport Specific – PN
Remember that the smart athletes manage to transform this workout in a cyclical pattern like Run or Row 5K, maintaining the same pace and movement pattern for all EMOM.
Try to finish every round b/t 1’15 and 1’25″.
High volume of Front Facing Burpees of this week allows you to find your fastest and energetically less expensive technique, exploit it!
Focus on full recovery on rest and restart to workout with a baseline heart rate as long as possible.
Every 1’30 for 6′
[percent value=’49’ of=’snatch-in-8′ in=”]Snatch @ 43/29Kg[/percent] [percent value=’24’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent] [percent value=’49’ of=’thrusters-in-8′ in=”]Thrusters @ 43/29Kg[/percent] [percent value=’24’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent]
3′ rest x 3 set
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
8 x ( 50 m + 25 m ) – front crawl medium pace / breaststroke no rest b/s
rest 1′
2 x 100 m backstroke easy pace no legs
rest 1′
4 x 100 m front crawl medium pace rest b/s 30″
rest 2′
4 x 50 m Easy Breaststroke
rest 1’30”
1 x 200 m front crawl hard pace
rest 1′
8 x 25 m apnea dolphin kick – medium pace – rest as needed
Then
6 x 25 m breaststroke only legs head up rest b/s 20”
6 x 25 m breaststroke use swim board rest b/s 10”
rest 1′
4 x 100 – medium pace, each turn >5m underwater
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
End every lift like if have a judge in front of you
Snatch – any style
Warmup by Single up to [percent value=’70’ of=’snatch’ in=’kg’][/percent]
From 00:00 to 05:00
15 Snatch @ [percent value=’70’ 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 movement which leads to a lower energy loss;
Squat Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat
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 deadlifts are a pushing exercise and not a pull one so feel that your feet are pushing the floor and be patient, let the legs do their job without any involvement of the lower back.
Arms are relaxed along the whole lifting time, biceps do not help you to lift 200 Kg.
Last but not least, take a deep breath and engage your “core muscles” before every lift to create a compact structure.
If you feel the weight is too heavy, use the stress balance on top page to scale your loads. This is not a crime!
The daily 1.2.3…10RM isn’t a lifetime PR, lifts must be fast (no grind or sticking point) and technically as much correct as possible
RPE are the self regulated scale, 9 RPE mean that you must have 1 buffer repetition.
For example, this week during the 3 RM @ 9 RPE I will stop loading the barbell once I feel that the fourth repetition is the last that I can complete properly.
Deadlift
Warmup by triple up to [percent value=’65’ of=’deadlift’ in=’kg’][/percent] then
Find Daily 3RM @rpe 9 in 6 incremental interval – Every 3′ for 18′
rest 3′
Deadlift – tempo 1.1.3
5 x 1 @ 95% of Daily 3RM
rest 2′ b/s
Workout
Follow the 40” on – 20” off scheme, trying to move for all 40”and recovering fast during the 20” rest.Move fast on the legless RC. Change arm during thrusters every time you need a shoulder refresh, take your time between the second set of LLRC, try to go ubk on HSPU and spin at the suggested wattage on the assault bike
For Time – 40″ ON 20″ OFF
2 Legless Rope Climb
40 Single Dumbbell Thrusters 22,5/15Kg
2 Legless Rope Climb
20 HSPU
2Km Assault Bike @[percent value=’100′ of=’ex-test-bike-erg’ 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
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Strength
So try to move yourself like an athlete who have just catch an heavy bar after a squat clean and push with vertical torso.
Every 45″ for 3′
1 Front Squat From Safe Bar (Ass to the Grass) [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 3′ x 3 set
Sprint Interval Training
As many round as possible in 45′
10″ Pull-ups
10″ Double Kettlebell Russian Swings 2×24/16Kg
10″ Ski Erg @ [percent value=’190′ of=’ex-test-ski-erg’ in=’watt’]
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-ski-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