MASTER &#8211; Off Season &#8211; Test Week 2

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.

General Warmup

2 Sets for Quality

12 Mountain Climber
8+8+8 Tall Kneeling Scapula Band
6+6 Single Leg SLDL + Knee Lift

3 Sets for Quality

12 Lateral Hops (concentrate for maximum coordination and explosiveness) – Rest 1’/1’30”

Yoga Barbell Routine

Yoga Barbell – Shoulders Stabilization

Power

Power Snatch

1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set

Strength

Back Squat

7 @ [percent value=’67’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
5 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 3 b/s

3 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Rest 5’

7 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Exhaustion Test

Have you already done the Exhaustion Test on Rower? Try on Bike Erg or Ski Erg and update you BIO.
You can’t do it? Remember to do the tests as soon as possible to update you BIO and begin with Exhaustion Running Test explained at the end of this section.
Have you already run using Conconi Test? Write your score below and jump over. Tests shouldn’t be considered like training but only like data collection.Exhaustion tests are important parameters to individuate your sustainable pace during the next schedules. From the beginning we calibrate percents on load and gymnastic reps based on your personal effort. After Assault Bike RPM Test we are proud to introduce a brand new test available on Concept2 Ergometers (Rower, Ski Erg and Bike Erg).
If you don’t have any Ergometer you can follow Outdoor Training Week or change Erg Section with Run related to your Rate of Perceived Exertion (RPE).

Engine Test

Start at 60 Watts and increase the intensity by 30/20 Watts (M/W) every 3 minutes until exhaustion. No specific warm-up on Erg needed.
When you reach exhaustion, add your score in your Bio using this formula:

Watts of the Last completed interval + 10/7 Watts for every minute completed in the current interval.

Example. If you completed 360 W Interval and you stopped after 1’25 @ 390 W (For a total work of 31’25) you have scored 370 Watt (360 + 10 extra Watt). Complete 360 Watt interval is an Elite result. So don’t worry if you can’t reach it.

You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.

UPGRADE YOUR BIO

[workout_short title=’BIK_EXH’ result_type=’reps’]

Bike Test

[/workout_short]

Work Capacity

[workout_short title=’MON_WC1′ result_type=’time’]

WC1: For Time

3 Rounds For Time

400m Run
15 HSPU
15 Double DB Deadlift 2×22,5/15kg[/workout_short]

Rest 3’

[workout_short title=’MON_WC2′ result_type=’time’]

WC2: For Time

3 Rounds For Time

400m Run
15 Double DB Push Press 2×22,5/15kg
15 Pull-ups[/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

Bodyweight Routine N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

12 TK Face Pull with Band
8 Walking Push ups
8 Kneeling Squat Eccentric Quadriceps

TK Face Pull with Band

Walking Push ups

Kneeling Squat Eccentric Quadriceps

Power

Hang Power Clean

Every 2′ for 6′

12 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]

Every 2′ for 6′

Hang Power Clean

12 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Every 2′ for 6′

Hang Power Clean

12 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]

Work Capacity

5 Rounds

3′ ON – 1′ OFF

1st Round
10 Ring Muscle Ups
10m Unbroken Handstand Walk, rest 20″ then redo until end of the set
2nd Round
8 Ring Muscle Ups
10m Unbroken Handstand Walk, rest 20″ then redo until end of the set
3rd Round
6 Ring Muscle Ups
10m Unbroken Handstand Walk, rest 20″ then redo until end of the set
4th Round
4 Ring Muscle Ups
10m Unbroken Handstand Walk, rest 20″ then redo until end of the set
5th Round
2 Ring Muscle Ups
10m Unbroken Handstand Walk, rest 20″ then redo until end of the set

Functional Strength

Super Slow Training Set

Supine Grip Pendaly Row

3 sets of:

6/8 reps – Tempo 7.1.7.1 @empty bar

90″ rest b/s

Notes. Increase load if you can easily manage it, you can use straps for keep it better

Notes. 10′ Minutes minimum rest then

Prone Grip Bar Rows

3 Sets of:

4/6 reps – Tempo 7.1.7.1

90″ rest b/s

Lactic Power

Bike Erg Anaerobic Power Test

What will you know at the end of the test?
– Peak Power (PP): Max Watt reached;
– Low Power (LP): Min Watt reached (after peak);
– Average Power: Shown on Concept2 Bike Erg Monitor at the end of 30″ (Choose single time in training option);

Warmup Protocol

30″ @ 75rpm damper 2/1
1′ @ 85rpm damper 2/1
1′ @ 95rpm damper 2/1
1′ @ 105rpm damper 2/1
30″ @ 105rpm damper 3/2
passive rest 3′ then

Anaerobic Power Test

30″ ALL OUT

Take a video with the smartphone of the entire test to be sure not to lose any parameters

Update your Average Watt on Bike Erg (you can read on C2 Monitor)

UPGRADE YOUR BIO

[workout_short title=’WNG_ANP’ result_type=’reps’]

Average Watt on Bike Erg

[/workout_short]

[workout_short title=’WNG_PP’ result_type=’reps’]

Max Watt (Peak Power) reached in 30″

[/workout_short]

[workout_short title=’WNG_LP’ result_type=’reps’]

Min Watt (Low Power) reached at the end of the 30″

[/workout_short]

[workout_short title=’WNG_RPP’ result_type=’reps’]

Relative Peak Power (RPP)

RPP = Max Watt reached (PP) / Athlete Body weight[/workout_short]

Rest as need then

Tabata Protocol

Notes. If you fail, rest 1′ and go on until 8th round or until you fail for the 2nd time.

20″ Work – 10″ Passive Rest

Row @ [percent value=’150′ of=’ex-test-rower’ in=’watt’] [/percent]Stop yourself if you can’t row @ [percent value=’150′ of=’ex-test-rower’ in=’watt’] [/percent]

OR

20″ Work – 10″ Passive Rest

Bike Erg @ [percent value=’150′ of=’ex-test-bike-erg’ in=’watt’] [/percent]Stop yourself if you can’t row @ [percent value=’150′ of=’ex-test-bike-erg’ in=’watt’] [/percent]

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

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

12 Alt Banded Press BTN/FTN
8 BB Bent Over Row 2″ hold
12 Banded Good Morning BW

3 Sets for Quality

5+5 Single Leg DL Hops (concentrate for maximum coordination and explosiveness)Rest 1’/1’30”

Banded Press BTN/FTN

BB Bent Over Row

Banded Good Morning BW

Single Leg DL Hops

Yoga Barbell Routine

Push/Squat Jerk Yoga Barbell Routine

Power

Clean&Jerk – any style

1+1+1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] x 2 set – rest 3′ b/s
1 @ [percent value=’83’ of=’cleanjerk’ in=’kg’][/percent] x 2 set – rest 3′ b/s

Strength

Front Squat

5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 3′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 3′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Lactic Endurance

3 Rounds For Quality

3’ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent] Then 2 Rounds @ easy pace
10 Step Over Box Dumbbell 22,5/15Kg
10 Ring dips
10 GHD Situps
Rest as need for make 3’ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent] sustainable

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

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.

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

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.

Routine

Bodyweight Routine

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

10″ Hold @Top Position + 10 Scapula pull ups
10 Scapula Push ups + 10 Plank Shoulder Taps
20 Hollow Rocks

Gymnastic Skills

Gymnastic Strength

Handstand Strength 4

5 set of:

30” Wall Facing Handstand Hold

30” rest

30” Wall Facing Handstand Shoulders Tap

30” rest

Functional Strength

Super Slow Training Set

Double Kettlebell Floor Press

3 sets of:

12 reps – Tempo 7.1.7.1 @12/8kg

90″ rest b/s

Notes. Increment Kettlebell load if you can easily manage it

Notes. 10′ Minutes minimum rest then

Elevated Hand Push Ups

3 Sets of:

5 + 5 reps – Tempo 7.1.7.1

90″ rest b/s

Running Test

Run Test

Start running at 6:00/Km (Men) – 6:20/Km (Women) (minute per Kilometer) and every 3′ speed up 00:20/Km until exhaustion.
Men Example:
00:00 to 03:00 –> Run @ 6:00/ Km
03:00 to 06:00 –> Run @ 5:40/ Km
06:00 to 09:00 –> Run @ 5:20/ Km
09:00 to 12:00 –> Run @ 5:00/ Km
12:00 to 15:00 –> Run @ 4:40/ Km
15:00 to 18:00 –> Run @ 4:20/ Km
18:00 to 21:00 –> Run @ 4:00/ Km
21:00 to 24:00 –> Run @ 3:40/ Km
24:00 to 27:00 –> Run @ 3:20/ Km
24:00 to 25:48 –> Run @ 3:00/ Km and reach exhaustion @ 25:48.

Speed Conversion Table

3:20 is 18.00 Km/h. Add 1 Km/h every 1:30 complete at designated pace. 18 + 1 = 19 Km/h will be your score.

You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.

UPGRADE YOUR BIO

[workout_short title=’EXH_RUN’ result_type=’reps’]

Running Exhaustion Test

[/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

Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Routine

Bodyweight Routine N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

12 Banded Press FTN/BTN
8+8 HK Rotation Band
12 TK Hip Extension Banded

Banded Press FTN/BTN

HK Rotation Band

TK Hip Extension

Dumbbell/Kettlebell Cycling

EMOM 16′

Odd –> 10/12 Dead Split Switch Clean from Ground
Even –> 3+3 Rotational Press

Dead Split Switch Clean from Ground

Rotational Press

Gymnastic Skills

Gymnastic Strength

Core Conditioning 3

10” ON – 20” OFF X 8 Sets

INVERTED TABATA

Notes. Straight legs!

Work Capacity

For Quality

80 Wall Ball
Every 12” for 4’
1 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] (20 total Reps)
40 Wall Ball
Every 20” for 3’
1 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] (9 total Reps)
20 Wall Ball
Every 40” for 2’
1 Clean&Jerk @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] (3 total Reps)

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

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 3

General Warmup

2 Sets for Quality

5+5+5 3 Pos. Squat Band Face Pull
8 Prone Shoulder Angel
6+6 Single Leg SLDL with PVC

3 Sets for Quality

6 Squat Box Jump Stiff Legs – if you don’t have a box do vertical jump – Rest 1’/1’30”

3 Pos. Squat Band Face Pull

Prone Shoulder Angel

Single Leg SLDL with PVC

Squat Box Jump Stiff Legs

Power

Every 2′ for 6′

Hang Power Snatch

12 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Every 2′ for 6′

Hang Power Snatch

12 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Every 2′ for 6′

Hang Power Snatch

12 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Squat snatch

Every 30″ for 2′

1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] then rest 1′

Every 30″ for 3 set

1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] then rest 1′

Every 40″ for 3 set

1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] then rest 1′

Every 40″ for 3 set

1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] then rest 1′

Every 45″ for 3 set

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] then rest 1′

Every 45″ for 3 set

1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] then rest 1′

EMOM until fail

1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Notes. * add 2,5Kg (1,25kg x 2) Every minute until Fail

Notes. * Stop at the second consecutive failure

Work Capacity

[workout_short title=’SAT_WC1′ result_type=’reps’]

AMRAP 10’

10 Snatch 35/25Kg
30 Double Unders[/workout_short]

Functional Strength

Super Slow Training Set

Strict Toes to Ring

3 sets of:

3/4 reps – Tempo 5.1.5.1

90″ rest b/s

Notes. 10′ Minutes minimum rest then

Pike Hand-stand

3 Sets of:

3/4 reps – Tempo 5.5.1.5

90″ rest b/s

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