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 Endurance
Power Snatch + Below the Knees Hang Squat Snatch
1+2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+4 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+5 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1+4 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance
Back Squat
Ramping by double up to [percent value=’65’ of=’backsquat’ in=’kg’][/percent]
5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
7 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 3′
5 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
7 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 3′
Max Reps @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] @ rpe 7
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Bench Press tempo 1.2.x.0
4×8 reps @ [percent value=’65’ of=’bench-press’ in=’kg’][/percent]
[/um_show_content]
Gymnastic Endurance
EMOM 4′
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 9/7 Push-ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 2′
EMOM 4′
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 9/7 Ring Row
[/um_show_content]
Sport Specific
5 Round of
75 Double Unders
15 Kettlebell Swing
200m Run
15 Toes to Ring
Rest 2:1 x 5 Set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
For Time – 30″ON – 30″ OFF
50 Box Jump Over
50 Push Press 43/30 kg
50 GHD SIt Up
50 Cal Row
50 Sumo Deadlift High Pull 43/30 kg
[/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
Muscular Endurance
4′ EMOM
Odd: 30″ Active hang on bar/ring
Even: 30″ Double Dumbbell farmer carry
rest 2′ x 2 set
Strength & Strength Endurance
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Push Press + Military Press
1+10 @ [percent value=’43’ of=’bench-press’ in=’kg’][/percent]
rest 2′
1+8 @ [percent value=’48’ of=’bench-press’ in=’kg’][/percent]
rest 2′
1+6 @ [percent value=’54’ of=’bench-press’ in=’kg’][/percent]
[/um_show_content]
HIIT
AMRAP 2’30” ON – 1’15” OFF – go every 4′ x 6 set
2 round of
20m Shuttle Run (10+10)
8 Burpees Broad Jump 1,5/1m
8 Single Dumbbell Hang Squat Clean Thrusters (Hang Clusters) 30/22,5Kg
20m Shuttle Run (10+10)
8 Burpees Broad Jump 1,5/1m
max effort Single Dumbbell Thrusters 30/22,5Kg
[/workout_short]
Sport Specific
AMRAP 10′
10 Double Dumbbell alt. Overhead Lunges 2×22,5/15Kg
9 Bar Muscle Ups
15 Double Dumbbell Squat 2×22,5/15Kg
7 Bar Muscle Ups
20 Double Dumbbell Deadlift 2×22,5/15Kg
5 Bar Muscle Ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 5′
AMRAP 10′
10 Double Kettlebell alt. Overhead Lunges 2×24/16Kg
9 Ring Muscle Ups
15 Double Kettlebell Squat 2×24/16Kg
7 Ring Muscle Ups
20 Double Kettlebell Deadlift 2×24/16Kg
5 Ring Muscle Ups
[/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
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 & Power Endurance
Power Clean + Below the Knees Hang Squat Clean
1+2 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+5 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1+4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’78’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Gymnastic Endurance
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
6/5 Strict Chin-ups
rest 2′
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 9/7 Ring Row
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 2′
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 6/5 Strict Pull-ups
[/um_show_content]
Sport Specific
AMRAP 14′
Incremental Ladder by 3-6-9-12 of Toes to Bar
9 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
250m Row or 200m Run
For Time
3 Rounds of
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 8+8 Single Dumbbell Overhead Squat @25/17,5Kg
then 1′ rest
3 Rounds of
16m Handstand Walk
6+6 Single Dumbbell Devil Press
then 1′ rest
3 Rounds of
8 Burpees Bar Muscle-ups
4 Dumbbell Man Makers
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
12′ For Quality
EMOM
1st – 30″ Single Leg Squat, Feet on box (Box Pistol Squat)
2nd – 30″ Banded Good Morning
3rd – 30″ Stone Hug Carry
[/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
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.
Gymnastic Skill Development
Core Conditioning
1′ Hollow Hold Tuck Version
30″ Arch Hold
30″ Hollow Hold
30″ Arch Hold
Rest 1′ x 3 set
Handtsand Strength
5 Pike HSPU
12 Double Pause Push Ups
rest 90″
5 Pike HSPU
10 Double Pause Push Ups
Rest 90″
5 Pike HSPU
8 Double Pause Push Ups
Rest 90″
5 Pike HSPU
6 Double Pause Push Ups
Rest 30″
5 Pike HSPU
4 Double Pause Push Ups
Rest 30″
5 Pike HSPU
2 Double Pause Push Ups
Rest 30″
5 Pike HSPU
Double Pause Push-Up
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Pull Strength
15″ Stiff Leg Kipping Pull Up
15″ Burpee + Pull Up
Rest 30″ x 4 set
3′ rest
15″ Burpee + Pull Up
15″ Stiff Leg Kipping Pull Up
Rest 30″ x 4 set
[/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
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
Muscular Endurance
For Quality
Every 2′ for 12′
odd set
20 Strict High Pull @empty bar
10 Ring Row
even set:
20 Strict Shoulder Press @empty bar
10 Ring Push-ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Tabata – 20″ ON 10″ OFF x 8 set
max reps Single Kettlebell Goblet Squat Pulse
Squat Pulse
[/um_show_content]
Gymnastic Endurance
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]
6/5 Strict Chin-ups
rest 2′
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 9/7 Ring Row
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 2′
EMOM 4′
[percent value=’25’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent] 6/5 Strict Pull-ups
[/um_show_content]
Sport Specific
For Time
60 Power Clean & Jerk @ 60/40Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 1:1
3 Rounds for Time
20 Cal Erg or 20 Box Jump 70/60cm with step down
10 Devil Press 2×22,5/15Kg
[/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
Gymnastic Skill Development
Straddle Sit Extension
12 Right Leg
12 Left Leg
6 Both
10″ Hold
then
30″ Jefferson Curl
No rest and repeate x 3 waves
Straddle Extension
Jefferson Curl
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Handstand Strength
20″ 45° Handstand Hold
20″ Wall Facing Handstand Hold
20″ Handstand Shoulder Tap
Rest 90″ x 4
[/um_show_content]
Hollow Strict Pull Up
6.6.5.5.4.4
Rest 90″ b\s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Handstand Hold
Event 6 – Crossfit Games 2020
Max Freestanding Handstand Hold
4 ft. x 4 ft.
Time cap 20′
[/um_show_content]
Power & Power Endurance
Snatch – any style
Ramping by single up to [percent value=’75’ of=’snatch’ in=’kg’][/percent] then
AMRAP 2′
Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set
SIT/HIIT
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
AMRAP 1′
10 Box Jump Over
10 Thrusters @[percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
max double unders
rest 1′
AMRAP 45″
8 Box Jump Over
8 Thrusters @[percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
max double unders
rest 45″
AMRAP 30″
6 Box Jump Over
6 Thrusters @[percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
max double unders
3′ of active rest @ zone 2/3′ x 3 waves
[/um_show_content]
Sport Specific
For time
90 Double Unders
30 Ground to Overhead @ 43/30Kg
15 Bar Muscle Ups
60 Double Unders
20 Ground to Overhead @ 43/30Kg
8 Bar Muscle Ups
30 Double Unders
10 Ground to Overhead @ 43/30Kg
5 Bar Muscle Ups
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