Mixed Modality Schedule &#8211; 1st Block &#8211; Intro Week

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

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

Ankle Mobility – Part 3

General Warmup

2 Sets for Quality

10″ Hold + 10 GHD HE
20″+20″ Single Arm Ring Row Hold
8+8 Power Position Band OH Pull Down

Single Arm Ring Row Hold

Power Position Band OH Pull Down

Plyometrics

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

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 3 RM drop&go – add load every set

rest 3′ then

Every 2′ for 12′

1 Power Snatch @ your daily 3RM

Reserved for ONAIR

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

rest 3′

Every 2′ for 12′

1 Squat Snatch @ your daily 3RM

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Strength

Back Squat

10 @ [percent value=’50’ of=’Backsquat’ in=’kg’][/percent] rest 3′
8 @ [percent value=’60’ of=’Backsquat’ in=’kg’][/percent] rest 3′
6 @ [percent value=’70’ of=’Backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’Backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’85’ of=’Backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’87’ of=’Backsquat’ in=’kg’][/percent] rest 3′
1 @ [percent value=’90’ of=’Backsquat’ in=’kg’][/percent]

Reserved for ONAIR

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

rest 3′
2 @ [percent value=’85’ of=’Backsquat’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’Backsquat’ in=’kg’][/percent]

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Test – Work Capacity Summary

SUMMARY TEST

This test shows your work capacity level. Target is to accumulate as many reps as possible.

There are 2 versions. If you choose the ELITE version, you have to end up like this! You cannot change the version during workout.

ELITE

15 Thrusters 61/43 Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50 cm
15/12 Ring Muscle Ups

SCALED
Flag Scaled in Score Forms

15 Thrusters 43/29 Kg
15/12 Cal Assault Bike
15 Bar Facing Burpees
15 Toes to Bar

[workout_short title=’ST_I1′ result_type=’reps’]

AMRAP in 5′

15 Thrusters 61/43Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50cm
15/12 Ring Muscle Ups[/workout_short]

1′ Rest then

[workout_short title=’ST_I2′ result_type=’reps’]

AMRAP in 5′ – 50″ ON – 10″ OFF

15 Thrusters 61/43Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50cm
15/12 Ring Muscle Ups[/workout_short]

1′ Rest then

[workout_short title=’ST_I3′ result_type=’reps’]

AMRAP in 5′ – 40″ ON – 20″ OFF

15 Thrusters 61/43Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50cm
15/12 Ring Muscle Ups[/workout_short]

1′ Rest then

[workout_short title=’ST_I4′ result_type=’reps’]

AMRAP in 5′ – 30″ ON – 30″ OFF

15 Thrusters 61/43Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50cm
15/12 Ring Muscle Ups[/workout_short]

1′ Rest then

[workout_short title=’ST_I5′ result_type=’reps’]

AMRAP in 5′ – 20″ ON – 40″ OFF

15 Thrusters 61/43Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50cm
15/12 Ring Muscle Ups[/workout_short]

1′ Rest then

[workout_short title=’ST_I6′ result_type=’reps’]

AMRAP in 5′ – 10″ON – 50″ OFF

15 Thrusters 61/43Kg
15/12 Cal Assault Bike
15 Front Facing Burpees Box Jump Over 60/50cm
15/12 Ring Muscle Ups[/workout_short]

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

Total reps completed

[/workout_short]

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

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

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 @ [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 6′

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

Squat Clean + Hang Power 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=’50’ of=’bench-press’ in=’kg’][/percent] rest 3′
8 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 3′
6 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 3′
2 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent] rest 3′
2 @ [percent value=’87’ of=’bench-press’ in=’kg’][/percent] rest 3′
1 @ [percent value=’90’ of=’bench-press’ in=’kg’][/percent]

Reserved for ONAIR

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

rest 3′
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

Ski Erg

As many round as possible in 45′

20″ Ski @ [percent value=’170′ of=’ex-test-ski-erg’ in=’watt’] Rest 1 min between bouts

Notes. Stop the workout when:
– you begin to compensate biomechanically
– breathing cannot get back down to baseline during rest
– you can no longer reach [percent value=’170′ of=’ex-test-ski-erg’ in=’watt’]

When you fail, in the remaining time cool down until the end 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 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 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

Plyometrics

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

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 3 RM drop&go – add load every set

rest 3′ then

Every 2′ for 12′

1 Squat Clean @ your daily 3RM

Reserved for ONAIR

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

rest 3′

Every 2′ for 12′

1 Hang Squat Clean @ 85% of your daily 3RM

[/um_show_content]

Gymnastic Test

Chest to Bar

[percent value=’15’ of=’c2b-in-2′ in=”] Chest to Bar[/percent] rest 1′ x 3 set

Handstand Push-ups

[percent value=’15’ of=’hspu-in-2′ in=”] Handstand Push-ups[/percent] rest 1′ x 3 set

Gymnastic Test #1

This test shows your gymnastic endurance into Push/Pull environment.

Score is total reps completed but you can read it also thinking about how many rounds I’m able to complete.

– Less than 3 rounds completed: not so good specific upper body endurance/efficiency
– Between 4 and 5 rounds completed: equilibrated Gymnastic Power Output with Gymnastic Endurance – Great Job!
– Over 5 Rounds (6th completed): “Too much” Gymnastic Endurance so you need to work on your power output and strict movements

[workout_short title=’GyT#1′ result_type=’reps’]

Death By Minute

[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. Score is total reps completed.

[/workout_short]

Workout

12-9-6 Reps For Time

D-Ball Clean 150/100lbs
GHD Sit-ups

rest 1′

6-9-12 Reps For Time

Overhead Squat 60/40Kg
Weighted GHD Sit-ups Medball 6/4Kg

Reserved for ONAIR

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

rest 1′

12-9-6 Reps For Time

Weighted Strict Ring Dips Medball 9/6Kg
Weighted GHD Sit-ups 9/6Kg

[/um_show_content]

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

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

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Thoracic Spine

Thoracic Spine Mobility – Part 1

Thoracic Spine Mobility – Part 2

Thoracic Spine Mobility – Part 3

Thoracic Spine Mobility – Part 4

Thoracic Spine Mobility – Part 5

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

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.

Swim Session

Open Water or Swimming Pool

Warmup

2 x 50 m front crawl easy pace
Rest 45″
4 x 50 m backstroke/breaststroke switch each 50 m rest b/s 30″
—
8 x 50 m front crawl rest from 1’20″/1’15″…/55″/50″
Rest 1′

2 x 50 m breaststroke easy pace
4 x 100 m push hard
—
200 m backstroke easy pace
100 m breaststroke swim board

Reserved for ONAIR

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2 x 50 m front crawl easy pace
Rest 45”
4 x 50 m backstroke/breaststroke switch each 50 m rest b/s 30”
2 x (75 m + 25 m ) front crawl easy pace/ front crawl push hard;
Rest 2’

2 x 100 m front crawl hard pace;
Rest 1’
8 x 50 m try to swim maintain the @55% of 100 m with rest which decreases from 1’20 to 55” of 5”;
Rest 45”
2 x 50 m breaststroke easy pace rest b/s 30”;
Rest 45”
1 x 200 m front crawl easy pace breathe twice each 25 m;

200 m easy pace breaststroke.

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Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Routine

Bodyweight Routine N.2

Notes. Follow routine step by step.

Ankle Mobility – Part 2

General Warmup

2 Sets for Quality

8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)

DeadBug with FitBall

Straight Arms Band Pull Down in Hinge Position

Single Leg SLDL with PVC

Power

Reserved for ONAIR

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

Squat Snatch

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=’80’ of=’snatch’ in=’kg’][/percent]

Every 1:30 for 6′

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

Squat Snatch + Hang Power 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=’50’ of=’deadlift’ in=’kg’][/percent] rest 3′
8 @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 3′
6 @ [percent value=’70 of=’deadlift’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent] rest 3′
2 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent] rest 3′
2 @ [percent value=’87’ of=’deadlift’ in=’kg’][/percent] rest 3′
1 @ [percent value=’90’ of=’deadlift’ in=’kg’][/percent]

Reserved for ONAIR

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

rest 3′
2 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent] rest 3′
4 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent]

[/um_show_content]

Workout

3 Rounds For Time

10 Bar Muscle-ups
10 Double Kettlebell Snatch 2×16/12Kg
1 Legless Rope Climb

Reserved for ONAIR

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

rest 1′

3 Rounds For Time

8 Ring Muscle Ups
8 Double Kettlebell Clean & Jerk 2×16/12Kg
2 Rope Climb

[/um_show_content]

rest 1′

3 Rounds For Time

6m Handstand Walk
6 Double Kettlebell Squat Clean Thrusters 2×16/12Kg
3 Strict Chin-ups

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

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

Bodyweight Routine

Notes. Follow routine step by step.

Upper Body Mobility Routine

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

Ankle Mobility – Part 3

General Warmup

2 Sets for Quality

10 Alt. HALO power position (Building sets)
6/8 Power Position Band Scapula Rotation + Extension
12 Alt. Side KickThrough

HALO power position

Power Position Band Scapula Rotation + Extension

Side KickThrough

Plyometrics

3 Sets for Quality

10/15m Toes Walk (core and back chain engaged)
10/12 Lateral Hops (Try reach max vertical height)

Toes Walk

Lateral Hops

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 3 RM drop&go – add load every set

rest 3′ then

Every 2′ for 12′

1 Power Clean & Jerk @ your daily 3RM

Reserved for ONAIR

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rest 3′

Every 2′ for 12′

1 Squat Clean & Jerk @ your daily 3RM

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Strength

Every 1’30 for 6′

3 Front Squat [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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Every 1’30 for 6′

2 Front Squat [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

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Every 1’30 for 6′

1 Front Squat [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Sprint Interval Training

Assault Bike

As many round as possible in 45′

15″ Assault Bike @ [percent value=’250′ of=’ex-test-bike-erg’ in=’watt’] Rest 1 min between rounds

Notes. Stop the workout when:
– you begin to compensate biomechanically
– breathing cannot get back down to baseline during rest
– you can no longer reach [percent value=’250′ of=’ex-test-bike-erg’ in=’watt’]

When you fail, in the remaining time cool down until the end 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