Monday
Quick Recovery
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
- 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
Back Squat
Every 30″ for 4′
3 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] then rest 2′
Every 30″ for 4′
2 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] then rest 2′
Every 30″ for 4′
1 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
alt. Back Rack Lunges
10 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 30″
8 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 30″
6 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 30″
4 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
rest 30″
2 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]
Push Press
5×5 @rpe 7
rest 2′ b/s
Sport Specific – PN
In 3′ complete
3 Rounds of
[percent value=’40’ of=’thrusters-in-8′ in=”] Thrusters @empty bar [/percent] [percent value=’15’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 2′
In 3′ complete
3 Rounds of
[percent value=’40’ of=’thrusters-in-8′ in=”] Thrusters @35/25Kg [/percent] [percent value=’25’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]
rest 2′
[workout_short title=’MON_SS1′ result_type=’reps’]
2’45 ON – 15″ OFF – Go Every 3′ x 12′
Death by with fewer reps of previous round – Go Every 3′ – CAP 12′
3 Rounds of
[percent value=’42’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’42’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] max toes to bar
[/workout_short]
You only need a barbell and your favourite Pull Up Bar.
Strategy: Use the first two EASY-MEDIUM pace interval to prepare the movement standard and at the same time the cardiac and respiratory system to go incrementally in the high-intensity zone.
The last part of this couplet protocol has more rep and less rest time compared to the previous week, but this time you don’t arrive under fatigue, so you must be able to manage the effort in a different way.
With only 15″ Rest between round this workout is about a twelve-minute AMRAP so keep the pace that allows you to don’t need longer rest.
“Death By” and “Chicken” modality are mixed, so you must pay attention to perform every round at least the same rep of the previous, and if you fail, not only the repetitions don’t count, you are out and must finish the 12′ with a Double DB Man Maker AMRAP, honestly it’s not so funny!!!
Achievement: The target of the workout was not to fail the chicken modality if you can perform about the same rep you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 T2B round in the first round and don’t be able to hang the bar in the last.
As the past week, the workout is all about to maintain your sustainable pace under fatigue and suffer a little…!
Every round completed can make the difference on the final score so switch off the brain and keep on moving.
Split Session
Split Your 1st Session Here If You Can
Short HIIT
8′ For Quality
150/120m Row @[percent value=’75’ of=’ex-test-rower’ in=’watts’][/percent] 3+3 Single Dumbbell Hang Snatch @22,5/15Kg
then
rest 1′
AMRAP 1′
150/120m Row @[percent value=’140′ of=’ex-test-rower’ in=’watts’][/percent]
max Double Dumbbell Hang Snatch 2×22,5/15Kg
rest 3′ x 8 set
The same happened if after some interval you notice that you aren’t able to maintain a high effort, in this case, a good parameter and strong advice was to end the work when the score gets off the 85% of your best previous result.
For example, I have performed the second and best interval in 2’ (120”), in the seventh I exceed 2’18” (138” / +15%) I probably do the work and I can stop it.
Setup: Start the workout with a Couple of Dumbbell near a Rower.
Set the timer as 8 intervals of 1′ ON – 3′ OFF.
Set the Row with Wattage as the first measure unit and meter as second to have both the data under control.
Strategy: Use the initial Amrap like a warmup, prescribed pace at Row, smooth movement with Dumbbell and raise gradually your heart rate.
Then start the workout and Push Hard every single round like several sprints then total rest for 3’.
One minute is so short so you must work on fast transition between Row and Dumbbell, fast movement with Dumbbell in the hand and work until the last second, every rep count when all the athlete has more or less the same time to workout.
Total Rest allows you to recover fully your energy, 3′ are a long time so pay attention to stay active and focused for push hard the next interval until the last one.
Achievement: Push really hard from the first interval, so force the body to be able to maximize the recovery process, this means work on the capacity to perform more anaerobic power output in less time.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Tuesday
Quick Recovery
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
Notes. Follow routine step by step.
Mobility Routine Upper Body N.1
Notes. Follow routine step by step
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Plyometrics
The Goal of the work is to improve your power output of the central nervous system to have a transfert on the movements of strength and power
Pay attention to:
- Perception of the foot on the ground
- Quality movement mechanics
- Impact time which must be as short as possible
3 Sets for Quality
- 6/8 Drop Box Bottom Position Hold 2″ each reps
- 10/12 Bench Over Hops (Try to reactive work with foot)
Drop Box Bottom Position Hold
Bench Over Hops
Power
Seated Behind the Neck Press
3 x 5 @ empty Bar
rest 45″ b/s
Behind the Neck Push Press
3 x 5 @ 30/20Kg
rest 45″ b/s
Overhead Squat Tempo 3.1.X
3 x 5 @ 30/20Kg
rest 45″ b/s
Muscle Snatch + Hang Muscle Snatch
1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 30″ x 5 set
Power Snatch
EMOM 6′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
Squat Snatch
1+1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 2 b/s x 2 set
Remember to warming-up also the Squat Snatch.
Follow the timer for the first Power Snatch Work, try to use the Power Snatch to prepare the following heavy Squat Snatch, the difference between the two lift must be only the height of the barbell.
Repeat for two sets only the last heavy double.
Power Endurance – Barbell Cycling
Power Snatch
In ubroken touch&go set perform max effort @rpe 8 @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] rest for 6 total breath cycles then
Death by – Up to 5 set
3 to 5 reps t&go @ [percent value=’60’ of=’snatch’ in=’Kg’][/percent] rest b/s for 6 total breath cycles
How can I choose between 3 and 5 reps after the main set?
a)If you get less than 9 reps, continue with 3 reps;
b)If you get 9 to 13 reps, continue with 4 reps;
c)If you get over 13 reps, continue with 5 reps;
Setup: Start the workout with the barbell loaded at the prescribed weight, you don’t need a timer.
Perform the first long set, then after 6 breath cycles start with the shorter set for a max of 5 sets if you are able to perform your target rep unbroken.
Strategy: This workout is the perfect way to improve at the same time your barbell cycling efficiency and your sport-specific Power Endurance capacity in the weightlifting domain.
The most important thing in this type of workout was following the rules, so YOU MUST PERFORM THE FIRST SET @ RPE8, this allows you to maintain a good lift form for all the workout.
If you are wrong on the first set probably all the following sets will be badly calibrated and consequently little training.
How many times you have heard that the best Crossfit athlete performs first and last rep with the same technique, this means working always under control, this means RPE8.
Remember that if you perform the biggest first set of your life and fail the second mini-set maybe you bring big likes in IG but you lose the workout..how you prefer??
Achievement: Perform a big set of weightlifting movement and be able after short rest to perform many short set with short and controlled recovery time.
This modality allows you to perform high volume of rep in short windows time and improve the barbell cycling technique under fatigue to reproduce the effort managed during workout.
Workout
For Time
1′ ON – 30″ OFF
12 Strict HSPU
9 Double Dumbbell Step Over Box @2×30/22,5Kg @60/50cm
30 Wall Ball
30 Pull-ups
30 Wall Ball
20 Chest to Bar
30 Wall Ball
10 Bar Muscle Ups
9 Double Dumbbell Step Over Box @2×30/22,5Kg @60/50cm
12 Strict HSPU
[/workout_short]
Couple of heavy Dumbbell, Plyo Box and Med Ball near a wall and your favourite pull up bar is the equipment that you need.
Strategy: As the past week you the interval modality allows you to maintain a higher rhythm than a normal workout, working and rest time are longer but work-rest ratio is the same so you can push hard in the minute ON cause you must rest 30″ every interval.
Use this type of workout as a strategy test, try to forecast how to manage the workout and how many reps you can perform every round and try to follow your scheme until the end.
Achievement: Use the interval modality to manage a higher rhythm as normal, improve the ability to using short and controlled rest in a long workout to maintain a controlled HR and muscular fatigue.
Be smart and focused and try to manage the transition and the timer to minimize the wasting of time.
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Wednesday
Quick Recovery
Myofascial Release
Take your time to release your 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
Aerobic Warmup
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Strength
Deadlift
Every 30″ for 4′
3 @ [percent value=’30’ of=’deadlift’ in=’kg’][/percent] then rest 2′
Every 30″ for 4′
2 @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] then rest 2′
Every 30″ for 4′
1 @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent]
Midline Work
For Time
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] [percent value=’50’ of=’hsw-in-2′ in=’m’] Handstand Walk [/percent] 10+10m Double Dumbbell Overhead Lunges @2×22,5/15Kg
Equipment: A couple of Dumbbell, floor marks every 2,5 m for HSWalk and Lunges and high Ring.
Sport Specific – PN
2’45 ON – 15″ OFF – Go Every 3′ x 12′
Death by with fewer reps of previous round – Go Every 3′ – CAP 12′
3 Rounds of
[percent value=’42’ of=’snatch-in-8′ in=”] Snatch @40/30Kg [/percent]
30 Double Unders
max Box Jump @60/50cm
[/workout_short]
You need a barbell, speed rope, plyo box and (hoping not to use them) a couple of Dumbbell.
Strategy: Use the first two EASY-MEDIUM pace interval to prepare the movement standard and at the same time the cardiac and respiratory system to go incrementally in the high-intensity zone.
The same scheme of Monday protocol, same modality, but different couplet (typical of Crossfit Open workout), compared to the past week you don’t arrive under fatigue, so you must be able to manage the effort in a different way.
With only 15″ Rest between round this workout is about a twelve-minute AMRAP so keep the pace that allows you to don’t need longer rest.
“Death By” and “Chicken” modality are mixed, so you must pay attention to perform every round at least the same rep of the previous, and if you fail, not only the repetitions don’t count, you are out and must finish the 12′ with a Double DB Devil Press AMRAP, honestly it’s not so funny!!!
We suggest to pay attention to the rhythm of the Box Jump Over in the first round, remember that in the following round the fatigue will build up really fast and the rest time is so short.
Achievement: The target of the workout was not to fail the chicken modality if you can perform about the same rep you are smart, self-knowledge athlete, 90% of the time workout under control are most important that be able to perform 20 Box Jump Over in the first round and fail the chicken modality in the second.
As the Thruster-BFBurpees protocol, the workout is all about to maintain your sustainable pace under fatigue and suffer a little…!
Stretching & Mobility
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Quick Recovery
Myofascial Release
Take your time to release your 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
- 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
Gymnastic Skill Development
BAR
EMOM 12’
1st Minute
1 Strict Pull Up
1 Strict Muscle Up
2nd Minute
2 Strict Toes to Bar
1 Pull Over
3rd Minute
3 Rounds
1 Toes To Bar
1 Muscle Up
HANDSTAND Part A
Parallettes Pone Grip Handstand Hold
4 x 15” – Rest 30” b/s
Parallettes Prone Grip Handstand
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Rest 1’ then
Parallettes Supine Grip Handstand Hold
4 x 15” – Rest 30” b/s
[/um_show_content]
HANDSTAND Part B
Handstand Walk and Hold
Accumulate 100ft (30m)of Handstand Walk
Every 16ft(5m) perform 1 Piroette (2 Half Piroettes/360°)
Every time you go down perform 10 Alt. V-Ups.
Half Piroette
RINGS
Ring Iron Cross Progression
4 x 6 Reps – Rest 90″ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Band Iron Cross Hold
5 x 5″ – Rest 1′ b/s
Band Iron Cross
[/um_show_content]
Engine
40′ For Quality maintaining Heart Rate Zone 3
500m Row
1000m Bike Erg
500m Ski Erg
400m Run
30 Kettlebell Russian Swings @24/16Kg
a) TRIMP – Before start go to your cloud and look at your ACWR. Try to equilibrate accumulating TRIMP Points.
b) Training Effect – Ensure yourself to reach at least 3.0 Aerobic Training Effect without any Anaerobic TE accumulation!
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
Friday
Quick Recovery
Myofascial Release
Routine
General Warmup
CrossFit Games Open 21.1
TBA
Strength
Front Squat
10 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 30″
10 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 30″
10 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 30″
6 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 30″
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]
rest 30″
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 30″
2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
Strength Endurance – Gymnastic
Strict Chest to Bar + Strict Handstand Push-ups
In 5 sets distribute:
[percent value=’100′ of=’maxpull-ups’ in=”]C2B[/percent] [percent value=’100′ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]
Example. 5 sets of:
[percent value=’20’ of=’maxpull-ups’ in=”]C2B[/percent] [percent value=’20’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent] without resting between exercise.Achievement: Accumulated high volume of bodyweight strength movement with controlled set number, so pay attention to distribuited the effort, without increase too much the rest between set.
Chest to Bar + Handstand Push-ups
In unbroken set perform:
[percent value=’30’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] [percent value=’30’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] Rest for 6 total breath cycles then
In up to 5 unbroken set perform:
[percent value=’10’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] [percent value=’10’ of=’hspu-in-2′ in=”]Handstand Push-ups[/percent] Rest b/s for 6 total breath cycles
Strategy: This workout mixed the past week intensification work to increase the mixing modality that you can meet in a Crossfit workout.
It’s really important to reduce at minimum the transition between Chest to bar and HSPU’s as they are a single set, so after you can take the 6 cycles rest and restart.
Achievement: Maintain efficiency in a bodyweight push + pull skill combo under fatigue with short and controlled rest after a big set.
This modality allows you to perform a high volume of rep in short windows of time and improve the skill under fatigue to reproduce the effort managed during workout.
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Saturday
Quick Recovery
Myofascial Release
Take your time to release your 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
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 2
General Warmup
2 Sets for Quality
- 12 Plank Spiderman
- 12 TK Straight Arms Band Pull Down
- 12 Banded Good Morning BW
Plank Spiderman
TK Straight Arms Band Pull Down
Banded Good Morning BW
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
Weightlifting Skill Development
Snatch Deadlift – Tempo 8.1.8
(1+1+1) x 3 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Snatch Pull Under – Panda Pull
(1+1+1) x 3 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Snatch Pull Under
Overhead Squat – Tempo 4.4.4.1
3 x 3 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
Positional Breathing
Overhead Squat – Hold Bar in Bottom Position
3 Breathing Cycles @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ x 2 set
3″ Inhale
1″ Hold
6″ Exhale
3″ Hold
No Feet Snatch
8 sets of double no touch&go up to [percent value=’50’ of=’snatch’ in=’kg’][/percent]
No Feet Snatch
Power
Front Squat
3 x 5 @ empty Bar
rest 45″ b/s
Overhead Squat Tempo 3.1.X
3 x 5 @ 30/20Kg
rest 45″ b/s
Squat Jerk
3 x 5 @ 30/20Kg
rest 45″ b/s
Muscle Clean + Push Press
1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 5 set
Power Clean & Jerk
EMOM 6′
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Squat Clean
1+1+1+1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
rest 2 b/s x 2 set
Remember to warming-up also the Squat Clean.
Follow the timer for the first Power Clean and Jerk Work, don’t use the catch and go sport-specific technique in this work, you have time to practice it following in the Power Endurance section, try to use the Power Clean to prepare the following heavy Squat Clean, the difference between the two lift must be only the height of the barbell.
Repeat for two sets only the last heavy double.
Power Endurance – Barbell Cycling
Power Clean & Jerk
In ubroken touch&go set perform max effort @rpe 8 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent] rest for 6 total breath cycles then
Death by – Up to 5 total set
3 to 5 reps t&go @ [percent value=’55’ of=’cleanjerk’ in=’Kg’][/percent] rest b/s for 6 total breath cycles
How can I choose between 3 and 5 reps after the main set?
a)If you get less than 9 reps, continue with 3 reps;
b)If you get 9 to 13 reps, continue with 4 reps;
c)If you get over 13 reps, continue with 5 reps;Setup: Start the workout with the barbell loaded at the prescribed weight, you don’t need a timer.
Perform the first long set, then after 6 breath cycles start with the shorter set for a max of 5 sets if you are able to perform your target rep unbroken.
Strategy: This workout is the perfect way to improve at the same time your barbell cycling efficiency and your sport-specific Power Endurance capacity in the weightlifting domain.
The most important thing in this type of workout was following the rules, so YOU MUST PERFORM THE FIRST SET @ RPE8, this allows you to maintain a good lift form for all the workout.
If you are wrong on the first set probably all the following sets will be badly calibrated and consequently little training.
How many times you have heard that the best Crossfit athlete performs first and last rep with the same technique, this means working always under control, this means RPE8.
Remember that if you perform the biggest first set of your life and fail the second mini-set maybe you bring big likes in IG but you lose the workout..how you prefer??
Achievement: Perform a big set of weightlifting movement and be able after short rest to perform many short set with short and controlled recovery time.
This modality allows you to perform high volume of rep in short windows time and improve the barbell cycling technique under fatigue to reproduce the effort managed during workout.
SIT – RDT
10′ Assault Bike
Spin easily in Heart Rate Zone 3.
45′ Running Clock:
15″ Assault Bike @ [percent value=’270′ of=’ex-test-bike-erg’ in=’Watts’][/percent] 1′ rest b/ bouts
Firstbeat Option. Go until Anaerobic Training Effect reach 3.0. Calibrate your rest following your personal Cardiac Output w/ Drop in Z2/3 for begin into next round.
NIRS Guided. Reach performance baseline and wait until SmO2 get back to Recovery Baseline. Stop if you can’t reach baselines or deplection it’s no longer possible.
Setup: Set the timer like a stopwatch.
Start the workout with you and your friend the Assault Bike.
Perform the prescribed wattage sprint on the Assault Bike, take 1’ of Rest and repeat, for 45′ total minute.
Strategy: Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit designated pace
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination.
Achievement: This type of work is one of the best ways to increase mitochondrial biogenesis and density.
Firstbeat Option & NIRS Guided. : Restart the round when HR drops back to Z2 or when you reach Recovery Baseline. You can stop also if you reach 3.0 AnTe.
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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