MASTER &#8211; Open Mesocycle 2021 &#8211; Week 4 &#8211; Tapering

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

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 1″Hold @Top Position

Strength

Front Squat

3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 x 2 reps @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s

Push Press

3 x 10 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

Sport Specific – PN

In 3′

[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @empty bar [/percent] [percent value=’45’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 2′

In 3′

[percent value=’100′ of=’thrusters-in-8′ in=”] Thrusters @35/25Kg [/percent] [percent value=’65’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent]

rest 2′

[workout_short title=’MON_SS1′ result_type=’reps’]

EMOM 4′

[percent value=’49’ of=’thrusters-in-8′ in=”] Thrusters @45/30Kg [/percent] [percent value=’49’ of=’bar-facing-burpees-in-8′ in=”] Bar Facing Burpees [/percent] rest 1′ x 3 set

[/workout_short]

Setup:
Timer: EMOM 14′ 4 ON – 1 OFF – 4 ON – 1 OFF – 4 ON.
Equipment: Barbell.
Flow: Perform your prescribed repetition in the minute for four minutes and rest 1′, repeat scheme for three total sets.
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.
This taper week is a little lighter but not underestimate it, working time is the same as the past week but this time you can use the total rest minute to restore heart rate
The work is about at 50% of your test results for both movement so if you maintain your sustainable pace this must become a cyclical workout as a 4′ Amrap and not a 30:30 Sprint-Rest work.
Use this week to listen your feeling and make a comparison about the first week of this protocol, we hope that your feeling is, it’s hard but not like some time ago, you must learn to become more efficient on the single movement and faster on the transition, and more important thing you are able to start and end a couplet Amrap with the same rhythm.
If the work start to be too easy maybe you should think to redo some test and change your parameter in bio so the workout let’s continue to be challenging.
Achievement: Accumulate volume with this hated Crossfit couplet with lower intensity and working on quality, movement, pace, transition…
As the past week, the workout is all about maintaining your sustainable pace under fatigue and suffer a little…!

Split Session

Split Your 1st Session Here If You Can

Short HIIT

8′ For Quality

10 No Push Up Burpees
30 Single Under
150/120m Row @[percent value=’55’ of=’ex-test-rower’ in=’watts’][/percent]

Firstbeat Guided Option. Continue until Aerobic Training Effect jump over 2.0

then
rest 1′

AMRAP 30″

max meters Row @[percent value=’165′ of=’ex-test-rower’ in=’watts’][/percent] rest 2′ x 6 set

Notes: Priority of this type of interval is the high intensity, if the prescribed weight of or the skill level does not allow you be smart and scale it.
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:Timer: 8 intervals of 40″ ON – 2’30” OFF.
Equipment: Rower (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 body-weight movement and raise gradually your heart rate.
Then start the workout and Push Hard every single round like several sprints then total rest for 2’.
30″ is so short so try to pull 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, 2′ 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

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

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

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

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 + Below the Knees Hang Muscle Snatch

1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 45″ x 4 set

Squat Snatch

EMOM 5′

1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

then

12′ to find 1 heavy single @rpe 9

Strategy: As usual use the light-weight warm-up for setting the lift, work on specific mobility and correct timing and technique.
Use the short EMOM to activate your neuro-muscular system and focused on the mistake that you know to do at a submaximal percentage.
In the 12′ windows we suggest exploiting correctly the time, if at 4′ you trying your PR something wrong, at the same time don’t be too slow, if you fail a heavy single you must have time to make another attempt.
Remember that closer you are at your 100% smaller must be the weight increment and higher the resting time between the lift.
You start about at 75% and you have 7-8 lift to do so start with a plan as you are on the competition floor so you can think only at the lift and not on wich micro put on the barbell!

Power Endurance – Barbell Cycling

Power Snatch

For Time

30 @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]

Setup: Timer: Stopwatch.
Equipment: Barbell (loaded with prescribed weight).
Strategy: Use the past week experience on the power endurance workout to planning perfectly this test.
You know how long can be your big set and how many breaths you need to continue to perform consistent sets.
We suggest starting with a plan and, if you feel good, pushing harder to the end and beat your expected time, not the other way around!!

Workout

[workout_short title=’TUE_WC1′ result_type=’time’]

3 Rounds For Time

1′ ON – 30″ OFF

1Km Assault Bike
8+8 Single Dumbbell Hang C&J @30/22,5Kg
16 Toes to Bar

[/workout_short]

Setup: Timer: Running interval 1′ ON – 30″ OFF.
Equipment: Single heavy Dumbbell, Assault Bike and your favourite pull up bar.
Strategy: As the past week you the interval modality allows you to maintain a higher rhythm than a normal workout, 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

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

Aerobic Warmup

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Routine

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

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

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

General Warmup

2 Sets for Quality

20″+20″ Single Arm Ring Row
10m Inchworm
10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge

Single Arm Ring Row

Inchworm

Elevated Single Leg Hip Bridge

Strength

Deadlift

5 @ [percent value=’40’ of=’deadlift’ in=’kg’][/percent] rest 2′
4 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’deadlift’ in=’kg’][/percent] then
3 x 2 reps @ [percent value=’82’ of=’deadlift’ in=’kg’][/percent]

Advanced Gymnastic Test

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

AMRAP 5′

7,5+7,5m Handstand Walk
2 Ring Muscle Ups
7,5+7,5m Handstand Walk
4 Ring Muscle Ups
7,5+7,5m Handstand Walk
6 Ring Muscle Ups
7,5+7,5m Handstand Walk
8 Ring Muscle Ups
7,5+7,5m Handstand Walk
10 Ring Muscle Ups
…follow this pattern

[/workout_short]

Setup: Timer: 5 minutes Amrap.
Equipment: Floor marks every 2,5 m for HSWalk and high Ring.
Strategy: High-level gymnastic skill test, push hard according to your skill level.
Start with a short transition until the Ring Muscle Up are few repetitions.
Handstand walk skill level make difference in this workout, if you are able to use the HSW like a “transition” between Ring Muscle Up Set (this mean maintain shoulder “relaxed” and continue to breathe during the execution) you can approach also the big RMU set in unbroken set without take long rest, if not, you can take some more second of rest between every HSW section to be sure to don’t burn your capacity to performing fast the next Ring Muscle Ups set.
Achievement: As any test we propose, try to start with a plan based on the past week specific training and follow it until the last 20-25% of the total time when if you feel good you can increase the pace and push harder until last second to gain some repetition.

Sport Specific – PN

In 3′

[percent value=’90’ of=’snatch-in-8′ in=”] Snatch @empty bar [/percent] 100 Single Unders

rest 1’30

In 3′

[percent value=’90’ of=’snatch-in-8′ in=”] Snatch @30/20Kg [/percent] 75 Double Unders

rest 1’30

EMOM 4′

[percent value=’49’ of=’snatch-in-8′ in=”] Snatch @40/30Kg [/percent] 50 Double Unders
rest 1′ x 4 set

Setup:
Timer: EMOM 14′ 4 ON – 1 OFF – 4 ON – 1 OFF – 4 ON.
Equipment: Barbell and Speed Rope.
Flow: Perform your prescribed repetition in the minute for four minutes and rest 1′, repeat scheme for three total sets.
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.
This taper week is a little lighter but not underestimate it, working time is the same as the past week but this time you can use the total rest minute to restore heart rate
The work is about at 50% of your test results for both movement so if you maintain your sustainable pace this must become a cyclical workout as a 4′ Amrap and not a 30:30 Sprint-Rest work.
Use this week to listen your feeling and make a comparison about the first week of this protocol, we hope that your feeling is, it’s hard but not like some time ago, you must learn to become more efficient on the single movement and faster on the transition, and more important thing you are able to start and end a couplet Amrap with the same rhythm.
If the work start to be too easy maybe you should think to redo some test and change your parameter in bio so the workout let’s continue to be challenging.
Achievement: Accumulate volume with this typical Crossfit couplet with lower intensity and work on quality, movement, pace, transition…
As the past week, the workout is all about maintaining 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

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

Routine

Bodyweight Routine N.2

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

10″+8 Half Keeling Pallof Press + Rotation
8+8 Single Arm Ring Row Rotation
20 Hollow Rocks

Half Keeling Pallof Press + Rotation

Single Arm Ring Row Rotation

Gymnastic Skill Development

Parallette Swing

4 x 10 Reps

Notes. Control the movement with Body Tension and straight Arm and Legs.

Parallettes Swing

BAR

L to Hollow Swing

Every 30” x 3’
3 Reps

L to Hollow

Rest 2’ then

Bat Swing

Every 30” x 3’
3 Reps

Bat Swing

Rest 2’ then

Accumulate 5 Glide Kip Muscle Up

Notes. Start from a Plyo Box;
Feet can overcome the bar line;
try to maintain straight legs and arms.

Stiff Arms and Legs -> Good Control
Flex Arms and Legs -> Bad Control, so pay attention to the Hang Position: go fast on bar with you feet and slide the bar on the legs from ankle to hip.

Glide Kip

HANDSTAND

Accumulate 60” of

Freestanding on Parallettes

Rest 3’

Accumulate 60” of Freestanding on Ground

Notes. Don’t move your hands

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

Firstbeat Guided Option. You can follow 2 parameters:
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 – Upper Body

Stretching EMOM – Lower Body

Friday

Quick Recovery

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

Routine

Bodyweight Routine

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1

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

Basic Gymnastic TEST

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

AMRAP 5′

4 Chest to Bar
4 HSPU
8 Chest to Bar
8 HSPU
12 Chest to Bar
12 HSPU
16 Chest to Bar
16 HSPU
20 Chest to Bar
20 HSPU
24 Chest to Bar
24 HSPU
… follow this pattern

[/workout_short]

Setup Timer: 5′ Amrap
Equipment: Pull Ups Bar near a HSPU’s Wall.
Flow: Start with 4 Chest to Bar Pull-Ups and 4 HSPU’s and perform as many reps as possible in 5′ following the repetition scheme (+4).
Strategy: This medium level gymnastic skill test rhythm must be based on your level, use the experience make in the past week to create your strategy and don’t be too scared to start fast, because 5′ they pass quickly and the first short set couldn’t be a problem, try to go unbroken until you can and remember to breathe and relax the upper body every time you take a rest.
In this type of workout the secret is to be more efficient as possible in the kipping and retarding as long as possible the muscle fatigue on the shoulder.
Remember all the breathe controlling training make on the past week and use it when you need a rest.

Strict Chest to Bar + Strict Handstand Push-ups

In 5 sets distribute:

[percent value=’80’ of=’maxpull-ups’ in=”]C2B[/percent] [percent value=’80’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent]

Example. 5 sets of:[percent value=’17’ of=’maxpull-ups’ in=”]C2B[/percent] [percent value=’17’ 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.

SIT – RDT

10′ Assault Bike

Spin easily in Heart Rate Zone 3.

Firstbeat Option. Spin easily until you reach 2.0 of Aerobic Training Effect

35′ Running Clock:

10″ Assault Bike @ [percent value=’300′ of=’ex-test-bike-erg’ in=’Watts’][/percent] 7,5+7,5m Shuttle Sprint @95% max effort
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 Timer: Stopwatch.
Equipment: Assault Bike, floor mark for shuttle sprint
Flow: Perform the prescribed wattage sprint on the Assault Bike and, with no rest, the shuttle sprint, take 1’ of Rest and repeat, for 45′ total minutes.

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 loss 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

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

How do you feel today?

[gravityform id="2" title="false" description="false"]

Myofascial Release

Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

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 Pull – 5″ to lift off

3 x 3 @ empty bar
rest 30″ b/s
then
3 @ [percent value=’30’ of=’Snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’40’ of=’Snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’45’ of=’Snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]

Notes. Touch&go is not allowed

Tall Snatch

Tall Snatch Drop

Power

Squat Jerk

3 x 5 @ 30/20Kg
rest 45″ b/s

Hang Muscle Clean + Push Press

1+1 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 5 set

Power Clean & Jerk

EMOM 5′

1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]

then

12′ to find 1 heavy single @rpe 9

Power Endurance – Barbell Cycling

Clean&Jerk

For Time

30 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent]

Workout

AMRAP 12′

3 Rounds of

9 Wall Ball
9 Cal Row
9 Deadlift @80/55Kg
then

3 Rounds of

7 Box Jump Over
7 Shoulder to Overhead @80/55Kg
7 Toes to Bar
then

3 Rounds of

5 Strict HSPU
5 Front Squat @80/55Kg
5 Bar Muscle Ups

Stretching & Mobility

Stretching EMOM – Lower Body

Stretching EMOM – Upper Body