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Monday

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Wednesday

Thursday

Friday

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Monday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine N.2
Video

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
Video

General Warmup

2 Sets for Quality
  1. 10″+10 Squat Pos.Pallof Press (each side)
  2. 6+6 Single Arm Prone Angel
  3. 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Video
Single Arm Prone Angel
Video
Single Leg Straight Bridge
Video

Plyometrics

3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Power

The target is to improve technical errors that you may have done over the past weeks.

Tips:
– Focus on good mechanics, lighter loads allows room for improvement;
– No Step Forward or Backward during Barbell Catch
– Stop 1″ in Power Position;
– Find repeatability of every lift

If you aren’t accustomed to the movements Behind the Neck Push Jerk, we recommend to warm up before starting e2mom to be efficient from the first round.

Power Snatch

Warm-up by 3 singles until reach @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] then

Every 2′ for 16′

In 20″ window 1 Power Snatch up to [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 3′

Every 2′ for 16′

1 Push Jerk Behind the Neck from Rack @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Strength

Take advantage of deload week for focusing on the bar-path and improve the squat technique without lift with a weak of poor solid body.
Feet pushes the floor during the entire lift, pay attention to managing the eccentric phase in a controlled way.
A little and insignificant mistake at 70% becomes a failed lift or an injury near your RM!
Back Squat

10 @ [percent value=’40’ of=’Backsquat’ in=’kg’][/percent] rest 3′
8 @ [percent value=’50’ of=’Backsquat’ in=’kg’][/percent] rest 3′
6 @ [percent value=’60’ of=’Backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’70’ of=’Backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’75’ of=’Backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’78’ of=’Backsquat’ in=’kg’][/percent] rest 3′
1 @ [percent value=’80’ of=’Backsquat’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 3′
2 @ [percent value=’75’ of=’Backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’70’ of=’Backsquat’ in=’kg’][/percent]

[/um_show_content]

Workout

Qualitative work capacity, target intensity is 80/85% max heart rate, low wattages allow us to lower the HR, a low number of not heavy reps w/ DB works allow you to be trained for all specific sports aspects such as fast-flying changes and execution in the alternated movements.
warning!!! In a workout with 20/30 transitions, you can quickly lose two minutes, so speed up changes between exercises.
For Time
5 Rounds of

250m Bike Erg @[percent value=’70’ of=’ex-test-bike-erg’ in=’watt’][/percent] 10 alt. Dumbbell Snatch @22,5/15Kg

then

5 Rounds of

10cal Assault Bike @[percent value=’90’ of=’ex-test-bike-erg’ in=’watt’][/percent] 4+4. Dumbbell Clean&Jerk @22,5/15Kg

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

then

5 Rounds of

125m Row @[percent value=’90’ of=’ex-test-rower’ in=’watt’][/percent] 3+3. Single Dumbbell Devil Press @22,5/15Kg

[/um_show_content]

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Tuesday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Lower Body Mobility Routine N.2
Video

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
Video

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
  1. 10″+8 Single Leg Glute Bridge Pallof Press (each side)
  2. 5/6 Supinated Grip Bar Strict K2C
  3. 8+8 Standing Position Diagonal Pull
Single Leg Glute Bridge Pallof Press
Video
Supinated Grip Bar Strict K2C
Video
Standing Position Diagonal Pull
Video

Power

We advise to lift without catch’go, even if the first rounds are light. Use them to prepare a high percentage with the same timing and form.
In the deload week, is always important to make sure to lift with a perfect form, resetting the pattern towards improvement.
Try to lift:
– With pause b/t Clean and Jerk.
– Without Poor movement and less focus only because loads are lighter respect to the last week.
– Without Step Forward or Backward after the barbell catch;
– Stop 1″ in Power Position;
– Find repeatability of every single repetition of this section.
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Power Clean&Jerk
EMOM 5′

1+1+1+1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:15 for 5′

1+1+1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:30 for 6′

1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:30 for 6′

1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:30 for 3′

1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:30 for 3′

1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Power Endurance

Time to get out your best efficiency during Barbell cycling. Target is to keep a smooth pace focusing like you’re on a competition floor with hard judging. Complete every single repetition.
Try to:
– Keep the same pace during each set;
– Move smoothly without pause and keep breathing;
– Be efficient, less power output and less bar move mean less energy expenditure.
Power Clean + Push Jerk + Overhead Squat + Squat Jerk

2+2+2+2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
3+3+3+3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
4+4+4+4 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3+3+3+3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

Strength

Avoiding bouncing on the chest allows us to train our starting strength, the critical phase of the press. Take advantage of deload week by focusing on solid bar-path and improving squat technique with perfect core stability perception.
Feet pushes the floor during the entire lift, pay attention to managing the eccentric phase in a controlled way.
A little and insignificant mistake at 70% becomes a failed lift or an injury near your RM!
Bench Press

10 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 3′
8 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′
6 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 3′
2 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 3′
1 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 3′
2 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Specific Endurance Test

The goal of this Endurance Workout is to test the ability of high-paced aerobic work on simple but not only monostructural elements.
Every type of athlete will find both favorable and unfavorable elements in this workout, managing their “weak” points well and then pushing where we are comfortable will be key to maintaining a high and constant pace.
Since there are no difficult skills or heavy lift, do not spare energy, heart high faster and keep going until 30:00.
We recommend to:
– Run more or less @ [percent value=’80’ of=’ex-test-run’ in=’Km/h’][/percent] – Row more or less @ [percent value=’80’ of=’ex-test-rower’ in=’Watts’][/percent] – If you can’t perform over 100+ unbroken Wall Ball and 40+ Toes to Bar, Split them from the beginning
Every rep count …push hard!

Notes. How long should you run 400 m? Click here and insert [percent value=’80’ of=’ex-test-run’ in=’Km/h’][/percent] into speed section: Convert your speed.
[workout_short title=’SP_END’ result_type=’reps’]

AMRAP 30′

100 Double Unders
400m Run
20 Toes to Bar
500m Row
30 Wall Ball 9/6Kg

Notes. 1 Round = 240 Reps (100+40+20+50+30) Split 10 by 10 Run and Row as a meters done.
Target.
Elite > 1100/1000 Reps
RX > 900/820 Reps
Intermediate > 750/680 Reps

[/workout_short]

Leaderboard

Stretching & Mobility

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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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
Video

Routine

Foot Care Routine
Video

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
Video

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
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video

Plyometrics

3 Sets for Quality
  1. 10/15m Toes Walk (core and back chain engaged)
  2. 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Video
Lateral Hops
Video

Power

Squat Clean

Warm-up by 3 singles until reach @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

Every 2′ for 12′

In 20″ window perform 1 Squat Clean up to [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 3′

Every 2′ for 12′

1 Hang Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

[/um_show_content]

Gymnastic Endurance

Think about the score of death by emom of two weeks ago to find the right strategy and pace.
We advise you to split it from the beginning. Unbroken is your enemy 🙂
[workout_short title=’Gy_End’ result_type=’reps’]

Gymnastic Endurance
AMRAP 5′

[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar[/percent] [percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]

Notes. Split as need. Be smart, target is to perform as many reps as possible in 5′.

[/workout_short]

Leaderboard

Sport Specific – PN

High repetitions + short time, barbell’s efficiency and severe pace on burpees are the keys.
Remember that the smart athletes are able to transform this workout in a cyclical pattern like Run or Row 5K, maintain the same pace and movement pattern for all EMOM. Try to finish every round b/t 50 and 55″.
EMOM 8′

a) [percent value=’40’ of=’thrusters-in-8′ in=”]Thrusters @ 43/29Kg[/percent] [percent value=’40’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent] b) [percent value=’40’ of=’snatch-in-8′ in=”]Snatch @ 43/29Kg[/percent] [percent value=’40’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

rest 3′

EMOM 6′

a) [percent value=’45’ of=’thrusters-in-8′ in=”]Thrusters @ 43/29Kg[/percent] [percent value=’45’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent] b) [percent value=’45’ of=’snatch-in-8′ in=”]Snatch @ 43/29Kg[/percent] [percent value=’45’ of=’bar-facing-burpees-in-8′ in=”] Front Facing Burpees[/percent]

[/um_show_content]

rest 2′

EMOM 4′

a) [percent value=’50’ of=’thrusters-in-8′ in=”]Thrusters @43/29Kg[/percent] [percent value=’50’ of=’bar-facing-burpees-in-8′ in=”]Front Facing Burpees[/percent] b) [percent value=’50’ of=’snatch-in-8′ in=”]Snatch @43/29Kg[/percent] [percent value=’50’ of=’bar-facing-burpees-in-8′ in=”] Front Facing Burpees[/percent]

Stretching & Mobility

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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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

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video

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

[on_comment_numbers]

Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine N.3
Video

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
Video

General Warmup

2 Sets for Quality
  1. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Power

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Squat Snatch
EMOM 5′

1+1+1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Every 1:15 for 5′

1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Every 1:30 for 6′

1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Every 1:30 for 6′

1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Every 1:30 for 3′

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

Every 1:30 for 3′

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

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Power Endurance

Power Snatch + Behind the Neck Push Press + Squat Snatch + Overhead Squat

2+2+2+2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3+3+3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 3′
4+4+4+4 @ [percent value=’25’ of=’snatch’ in=’kg’][/percent] rest 1′
3+3+3+3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]

Strength Endurance

Strength Endurance test is a toughness work to measure your muscles and strength endurance under fatigue.
A lower/upper body combo is what we need to stress your body.
Grip, Legs, Back, Push and Pull are interested.
We recommend to:
– Split from the Beginning;
– Take time between 1st and 2nd Rope Climb;
– Split even the Step Over Box and Deadlifts if you can manage it fast to avoid grip pump;
– Split the HSPU into tiny sets of repetitions;
– You can think like this –> 30″ for upper body, 30″ for lower body. But if you are stronger in Upper body, 20/25″ for Upper body movements and 40/35″ for lower body movements and vice-versa;
Reserved for ONAIR

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Death by Minute

a) 2 Legless Rope Climb 4,5m (M) / 1 Legless Rope Climb + 1 Rope Climb (W)
5 Double Dumbbell Step Over the Box 2×30/22,5Kg @60/50cm
b) 10 Strict HSPU
10 Double Dumbbell Deadlift 2×30/22,5Kg

Notes. During Deadlift BOTH faces of the Dumbbells MUST TOUCH the ground.
Target:
Elite > 180 Reps
RX > 130 Reps
Intermediate > 90 Reps

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Leaderboard

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Workout

3 Rounds For Time – 30″ ON 30″ OFF

10 Ground to Overhead – Drop & go [percent value=’50’ of=’snatch’ in=’kg’][/percent] 20/15 Cal Assault Bike @ [percent value=’150′ of=’ex-test-bike-erg’ in=’Watt’][/percent]

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

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Saturday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 20″+20″ Elbow Plank Star
  2. 10+10 FitBall Elbow Plank Rotation
  3. 10 FitBall LCHE
Elbow Plank Star
Video
FitBall Elbow Plank Rotation
Video
FitBall LCHE
Video

Monostructural Endurance

45′ Running Clock

Row for [percent value=’100′ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’40’ of=’ex-test-rower’ in=’watt’] then
Row for [percent value=’40’ of=’time_to_exhaustion_rower’ in=’time’] @ [percent value=’90’ of=’ex-test-rower’ in=’watt’] repeat until CAP

Reserved for ONAIR

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then

45′ Running Clock

Spin on Bike Erg for [percent value=’100′ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’40’ of=’ex-test-bike-erg’ in=’watt’] then
Spin for [percent value=’40’ of=’time_to_exhaustion_bike_erg’ in=’time’] @ [percent value=’90’ of=’ex-test-bike-erg’ in=’watt’] repeat until CAP

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Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
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