[show_feeling_form_short]

How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

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

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
  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 daily 1-2-3…10 RM isn’t a lifetime PR. Lifts must be fast (no grind or sticking point) and tecnhically as much correct as possible.
Drop ‘n go needs to be fast, respect the 20” window to reproduce a competition situation.
We recommend to warm up the squat snatch before starting e2mom in order to trigger the neural system for a deep bottom squat position and stability.
Power Snatch

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

Every 2′ for 12′

In 20″ window increase your load until reach double @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

rest 3′ then

Every 2′ for 12′

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

Reserved for ONAIR

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

Rest 3′

Every 2′ for 12′

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

[/um_show_content]

Strength

Try to keep a solid good lift form even with high percentage.
Focus on not “dropping” to the floor and praying for a good rebound but control the eccentric phase and push explosively with the feet when you break the parallel.
If you feel the weight is too heavy, use the stress balance on top page to scale your loads. This is not a crime!!!
Back Squat

10 @ [percent value=’45’ of=’Backsquat’ in=’kg’][/percent] rest 3′
8 @ [percent value=’55’ of=’Backsquat’ in=’kg’][/percent] rest 3′
6 @ [percent value=’65’ of=’Backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’72’ of=’Backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’77’ of=’Backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’Backsquat’ in=’kg’][/percent] rest 3′
1 @ [percent value=’82’ 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

Deload Wod – Friendly Fran as a 3 intervals with rest 1:1 work time:rest time ratio.
Find smooth pace like you’re going to do all of 3 rounds without rest between set. So you can split from the beginning even if you’re able to do it unbroken.
[workout_short title=’Sc_Fran’ result_type=’time’]

Friendly Fran
3 rounds:

21 Thrusters
21 Chest to Bar
rest 1:1 b/r

W 85 lb. M 115 lb.[/workout_short]

Leaderboard

Reserved for ONAIR

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

The goal of this workout is to perform a high skill gymnastic movement under cardiovascular fatigue, trying to keep a correct wattage on erg and lower at minimum the transition time before the muscle ups.
Try to perform the first and the last round with a maximum 10% of time gap.
A good technique on ring and bar MU allows you to perform a safe and efficient movement when your heart rate is high and you can’t waste energy. Work on this since being efficient means being faster.
For Time
4 Rounds of

250m Bike Erg [percent value=’80’ of=’ex-test-bike-erg’ in=’watt’][/percent] [percent value=’10’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]

4 Rounds of

125 m Ski Erg [percent value=’80’ of=’ex-test-Ski-erg’ in=’watt’][/percent] [percent value=’10’ of=’ring-muscle-ups-in-2′ in=”]Bar Muscle Ups[/percent]

[/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
[on_comment_numbers]

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

Notes. We advise to lift without catch ‘n go, even if the first rounds are easy. Use them to prepare a higher
percentage with the same timing and form.
Jerks are any style and normally split jerks allow to lift heavier but push jerk are faster in a sport specific
contest.
Try to lift:
– With pause b/t Clean and Jerk during last 4 set.
– 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=’40’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:15 for 5′

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

Every 1:30 for 6′

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

Every 1:30 for 6′

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

Every 1:30 for 3′

1 @ [percent value=’73’ of=’cleanjerk’ in=’kg’][/percent]

Every 1:30 for 3′

1 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Power Endurance

Notes. Time to get out your best efficiency during Barbell cycling. Target is to keep a smooth pace focusing as if
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 means less energy loss.
Power Clean + Push Jerk + Thrusters + Hang Squat Clean

2+2+2+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
3+3+3+3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
4+4+4+4 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3+3+3+3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Strength

Notes. Avoiding bouncing on the chest allows us to train our starting strength which is the critical phase of the
press.
If you feel the weight is too heavy feel free to scale the percentage.
Bench Press

10 @ [percent value=’48’ of=’bench-press’ in=’kg’][/percent] rest 3′
8 @ [percent value=’58’ of=’bench-press’ in=’kg’][/percent] rest 3′
6 @ [percent value=’68’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 3′
2 @ [percent value=’82’ 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=’72’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Sprint Interval Training

Notes. Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’]When fail, for remaining time cool down until 45:00 by easy monostructural elementsRespect the time of work, set the timer like an emom with 25” on 1’ off.
Place your plyo box very close to the skierg.
Bbjover must be as fast as possible without stepping up/down and try to be explosive with your chest on the floor.
Increasing wattage risks being lost of muscles coordination. This type of work is the one of the best way to increase mitochondrial biogenesis and density.
Ski Erg
As many round as possible in 45′

10″ Bike Erg @ [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’] 5″ transition
10″ max Burpees Box Jump Over
Rest 1 min between bouts

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

[on_comment_numbers]

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

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
  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

Notes. The daily 1.2.3…10RM isn’t a lifetime PR, lift must be fast (no grind or sticking point) and technically as much correct as possible.
Respect the 20” window to reproduce competition environment.
Reserved for ONAIR

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

We recommend to warm up also the hang squat clean in your favourite style for heavy weight before to start e2mom.

[/um_show_content]

Squat Clean

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

Every 2′ for 12′

In every 20″ window increase load up to [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

rest 3′ then

Every 2′ for 12′

1 Squat Clean @ [percent value=’75’ 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=’70’ of=’squatclean’ in=’kg’][/percent]

[/um_show_content]

Sport Specific – PN

Notes. 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″.
Focus on full recover on minute rest and restart to workout with a baseline heart rate as long as possible.
EMOM 9′

a)

[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]

b)

[percent value=’40’ of=’snatch-in-8′ in=”]Clean&Jerk @43/29Kg[/percent] 30 Double Unders

c)

rest

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

[on_comment_numbers]

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 25 m front crawl all-out rest 2’
rest 1’
2 x 100 m backstroke easy pace
rest 1′
8 x 25 m front crawl all-out rest 2’15”
rest 2′
4 x 50 m easy breaststroke
rest 1’30”
2 x 100 m front crawl easy pace
rest 1′
8 x 25 m apnea dolphin kick rest as needed – use fins

Then
2 x 100 m backstroke easy pace

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

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

Notes. We advise to lift in a drop’go style to save your lower back and train starting position, strength and power.
On first round pace can be fast but lift must be technically correct for trasfert the pattern on a high percentage.
On last set increase pace to save time for load barbell.
Last load are “sexy” but consistency of medium/heavy fast double and triple are really important in a sport specific contest, don’t understimate it

[/um_show_content]

Reserved for ONAIR

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

Squat Snatch
EMOM 5′

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

Every 1:15 for 5′

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

Every 1:30 for 6′

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

Every 1:30 for 6′

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

Every 1:30 for 3′

1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent]

Every 1:30 for 3′

1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Power Endurance

Notes. Time to get out your best efficiency during Barbell cycling. Target is to keep a smooth pace focusing as if
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 means less energy loss.
Power Snatch + Overhead Squat + Snatch Balance + Hang Power Snatch

2+2+2+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3+3+3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
4+4+4+4 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
3+3+3+3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2+2+2+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Strength

Notes. In the strength training we advise to don’t lift in a touchn’go sport specific style, drop every rep and train starting strength, remember that first 2 cm are the hardest part of the lift.
The deadlift are pushing exercise and not a pull, feel feet pushing the floor and be patient, let the leg do their job without involve lower back.
Arm are relaxed for all lifting time, biceps don’t help you to lift 200 kg!!
Last but not least, take a deep breath and engage your “core muscle” before every lift to create a compact structure.
Deadlift

10 @ [percent value=’45’ of=’deadlift’ in=’kg’][/percent] rest 3′
8 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent] rest 3′
6 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 3′
4 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent] rest 3′
2 @ [percent value=’82’ of=’deadlift’ in=’kg’][/percent] rest 3′
1 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent]

Reserved for ONAIR

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

rest 3′
2 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent] rest 3′
4 @ [percent value=’72’ of=’deadlift’ in=’kg’][/percent]

[/um_show_content]

Workout

Notes. Follow 30” on – 30” off scheme, try to move for all 30” and recover fast on 30” rest.
Row @[percent value=’80’ of=’ex-test-rower’ in=’watt’][/percent] and try to come back heart rate to the baseline on 30” off, t2b and db snatch are a grip dominant couplet, don’t burn it.
Reserved for ONAIR

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

Notes. Focus of the second part of the workout continues to move with a good pace and don’t commute work on a 15” on 45” off, grip and core are tired, try to be efficient and smart on every movement to save energy and relax your muscle every time you can also while performing the exercise.

[/um_show_content]

For Time – 30″ ON 30″ OFF

1000m Row @[percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent] 30 Toes to Bar
15 Double Dumbbell Hang Snatch 2×20/12,5Kg

Reserved for ONAIR

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

15 Double Kettlebell Snatch 2×20/12Kg
30 GHD Situps
1000m Row @[percent value=’75’ of=’ex-test-rower’ in=’watt’][/percent]

[/um_show_content]

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′

[on_comment_numbers]

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.

Ankle Mobility – Part 3
Video

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

Power

Power Clean & Jerk

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

Every 2′ for 12′

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

Sprint Interval Training

As many round as possible in 45′

12″ Bike Erg @ [percent value=’190′ of=’ex-test-bike-erg’ in=’watt’] transition 6″
12″ max reps Heavy Double Dumbbell Deadlift
Rest 1 min between bouts

Notes. Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’190′ of=’ex-test-bike-erg’ in=’watt’]

When fail, for remaining time cool down until 45:00 by easy monostructural elements

Stretching & Mobility

Full Body Stretching and Deload N.2
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
[on_comment_numbers]

Comments

Write a comment

[wpsites_comment_form]