Monday
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
- 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
Power
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 find daily 1 RM – add load every set
rest 3′ then
Every 2′ for 12′
1 Power Snatch @ 90% of your your daily 1RM
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 3′
Every 2′ for 12′
1 Squat Snatch @ 90% your daily 1RM Power Snatch
[/um_show_content]
Strength
Back Squat
10 @ [percent value=’58’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
8 @ [percent value=’68’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’78’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’82’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’92’ of=’Backsquat’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’95’ of=’Backsquat’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
2 @ [percent value=’90’ of=’Backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’82’ of=’Backsquat’ in=’kg’][/percent]
[/um_show_content]
Workout
15 deadlifts
15 strict deficit handstand push-ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
Time cap: None
[/workout_short]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
10 Rounds for time
12/10Cal Assault Bike [percent value=’130′ of=’ex-test-bike-erg’ in=’watt’][/percent] 10 Double Dumbbells Shoulder to Overhead 2×25/17,5Kg
[/um_show_content]
Stretching & Mobility
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
General Warmup
2 Sets for Quality
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Power Clean&Jerk
Every 1:30 for 6′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 6′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 6′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 3′
1 @ [percent value=’83’ of=’cleanjerk’ in=’kg’][/percent]
Every 1:30 for 3′
1 @ [percent value=’86’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Power Endurance
Power Clean + Hang Squat Clean + Push Press + Jerk
2+2+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
3+3+3+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
4+4+4+4 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3+3+3+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
Strength
Bench Press
10 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent]
rest 3′
8 @ [percent value=’65’ of=’bench-press’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’82’ of=’bench-press’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’87’ of=’bench-press’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’bench-press’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’92’ of=’bench-press’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
2 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent]
[/um_show_content]
Sprint Interval Training
Row
As many round as possible in 45′
20″ Row @ [percent value=’170′ of=’ex-test-rower’ in=’watt’] Rest 1 min between bouts
– 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-rower’ in=’watt’]
When fail, for remaining time cool down until 45:00 by easy monostructural elements
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Wednesday
Myofascial Release
Take your time to release your Lower Body
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
90/90 Hip Mobility Routine
Notes.
90/90 Hip Mobility Routine
- 10 Passive Flex Trunk with Arms
- 5 Posterior Leg Lift with 5” Hold
- 5 Flex Trunk with 5” Hold
- 5 Flex Trunk
- Other side
- 10 Alternate Pancake Touch the Feet
- 5 Pancake Trunk Rotation
- 5 Pancake Trunk Rotation with Reach
- Other Side
- 5 Hip External Rotation with Hands stop Opposite Hip
- 5 Hip External Rotation with Isometric Hold Opposite Hip
- Other Side
- 10 Alternate Open Hip
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 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
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 find daily 2 RM drop&go – add load every set
rest 3′ then
Every 2′ for 12′
1 Squat Clean @ 95% of your daily 2RM
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 3′
Every 2′ for 12′
1 Hang Squat Clean @ 90% of your daily 2RM
[/um_show_content]
Gymnastic Endurance
Advanced Gymnastic Test
Death By Minute
6/4 Ring Muscle Ups
50ft. Handstand Walk (7,5+7,5m)
[/workout_short]
If you are not be able to perform the test above, do the EMOM below.
If you did it, jump to the next section.
EMOM 4′
[percent value=’20’ of=’c2b-in-2′ in=”] Chest to Bar[/percent] [percent value=’20’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent]
rest 4′ x 3 set
Workout
For Time
80 Double Unders
40 Wall Ball
20 Double Dumbbell Snatch 2×22,5/15Kg
40 Double Unders
20 Wall Ball
10 Double Dumbbell Devil Press 2×22,5/15Kg
20 Double Unders
10 Wall Ball
5 Man Makers 2×22,5/15Kg
Stretching & Mobility
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Thursday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10″+8 Bird-Dog
- 30″ Hollow Rocks
- 30″ Supinated Bar Passive Hang
Bird-Dog
Supinated Bar Passive Hang
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
Stretching & Mobility
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
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.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
- 12 Straight Arms Band Pull Down in Hinge Position
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
TK Goblet Band Hip Extension
Goblet Sumo Squat
Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Squat Snatch
Every 1:30 for 6′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 6′
1+1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 6′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 3′
1 @ [percent value=’88’ of=’snatch’ in=’kg’][/percent]
Every 1:30 for 3′
1 @ [percent value=’92’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Power Endurance
Power Snatch + Hang Squat Snatch + Behind The Neck Push Press + Overhead Squat
2+2+2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 3′
3+3+3+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 3′
4+4+4+4 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
3+3+3+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
2+2+2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Strength
Deadlift
10 @ [percent value=’55’ of=’deadlift’ in=’kg’][/percent]
rest 3′
8 @ [percent value=’65’ of=’deadlift’ in=’kg’][/percent]
rest 3′
6 @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’87’ of=’deadlift’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’90’ of=’deadlift’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’92’ of=’deadlift’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
2 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent]
[/um_show_content]
Workout
AMRAP 18′
3 Rounds of:
10 Toes to Bar
5+5m Axle Bar Overhead Lunges @45/25Kg
3 Rounds of
10 Ring Dips
5+5m Handstand Walk
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
3 Rounds of
10 Ring Pull-ups
5+5m Double Kettlebell Overhead Lunges 2×24/16Kg
[/um_show_content]
Stretching & Mobility
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Saturday
Myofascial Release
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Power
Power Clean & Jerk
Warm-up by 3 singles until reach @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] then
Every 2′ for 12′
In 20″ window find daily 2 RM drop&go – add load every set
rest 3′ then
Every 2′ for 12′
1 Power Clean & Jerk @ 95% your daily 2RM
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 3′
Every 2′ for 12′
1 Hang Power Clean & Jerk @ 90% your daily 2RM
[/um_show_content]
Strength
Every 1’30 for 6′
4 Front Squat [percent value=’77’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Every 1’30 for 6′
3 Front Squat [percent value=’82’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Every 1’30 for 6′
2 Front Squat [percent value=’87’ of=’squatclean’ in=’kg’][/percent]
Sprint Interval Training
As many round as possible in 45′
15″ Assault Bike @ [percent value=’240′ of=’ex-test-bike-erg’ in=’watt’]
rest 1′
15″ max reps Heavy Double Dumbbell Front Squat (you can do an incomplete hip extension for do it faster)
Rest 1 min between bouts
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’240′ of=’ex-test-bike-erg’ in=’watt’]
When you fail, in the remaining time cool down until 45:00 by easy monostructural elements
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