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
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 Endurance
Power Snatch + Below the Knees Hang Squat Snatch + Hang Squat Snatch
1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1+2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+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]
3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 3′
3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 1’30
2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 3′
Max Reps @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent] @ rpe 8
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Bench Press tempo 1.2.x.0
4×6 reps @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent]
[/um_show_content]
Strength & Power Endurance
Strict Pull Up
3 x max Reps – Hold Chin Over the Bar 5″ every Rep
1′ Rest x 3 set
Rest 3′ then
3 Rounds
15″ Chest to Bar
15″ Rest
Rest 1′
3 Rounds
20″ Kipping Pull Up
20″ Rest
Rest 1′
3 Rounds
15″ Pull Up
15″ Rest
Sport Specific
EMOM 16′
1st – 12 Double Dumbbell Thrusters 2×22,5/15Kg
2nd – 16 GHD Situps
3rd – 20/16 Push-ups w/ the chest hit on abmat
4th – 24 Unbroken Double Unders
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 Plank Spiderman
- 12 TK Straight Arms Band Pull Down
- 12 Banded Good Morning BW
Plank Spiderman
TK Straight Arms Band Pull Down
Banded Good Morning BW
Muscular Endurance
For Quality
30″ Jumping Lunges
10″ rest
30″ Goblet Squat Heavy Kettlebell/Dumbbell/Object
10″ rest
20″ Jumping Lunges
10″ rest
20″ Goblet Squat Heavy Kettlebell/Dumbbell/Object
10″ rest
10″ Jumping Lunges
10″ rest
10″ Goblet Squat Heavy Kettlebell/Dumbbell/Object
30″ Empty Barbell Back Rack Jumping Squat
10″ rest
30″ Empty Barbell Overhead Back Lunges
10″ rest
20″ Empty Barbell Back Rack Jumping Squat
10″ rest
20″ Empty Barbell Overhea Back Lunges
10″ rest
10″ Empty Barbell Back Rack Jumping Squat
10″ rest
10″ Empty Barbell Overhead Back Lunges
Power & Power Endurance
Sumo Deadlift High Pull
Every 30″ for 3′
6 SDHP @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1’30
Every 20″ for 3′
6 SDHP @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1’30
Every 20″ for 3′
6 SDHP @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
SIT/HIIT/MICT
20′ AMRAP
1 Kettlebell Snatch Right Arm
1 Kettlebell Russian Swing Right Arm
1 Kettlebell Clean&Jerk Right Arm
1 Kettlebell Overhead Squat Right Arm
1 Kettlebell Snatch Left Arm
1 Kettlebell Russian Swing Left Arm
1 Kettlebell Clean&Jerk Left Arm
1 Kettlebell Overhead Squat Left Arm
2 Kettlebell Snatch Right Arm
2 Kettlebell Russian Swing Right Arm
2 Kettlebell Clean&Jerk Right Arm
2 Kettlebell Overhead Squat Right Arm
2 Kettlebell Snatch Left Arm
2 Kettlebell Russian Swing Left Arm
2 Kettlebell Clean&Jerk Left Arm
2 Kettlebell Overhead Squat Left Arm
.
.
5 Kettlebell Snatch Right Arm
5 Kettlebell Russian Swing Right Arm
5 Kettlebell Clean&Jerk Right Arm
5 Kettlebell Overhead Squat Right Arm
5 Kettlebell Snatch Left Arm
5 Kettlebell Russian Swing Left Arm
5 Kettlebell Clean&Jerk Left Arm
5 Kettlebell Overhead Squat Left Arm
Then Restart from the beginning
Penalty for drop the KB are 400 m run @ [percent value=’75’ of=’ex-test-run’ in=’Km/h’]
Sport Specific
21-15-9 Reps For Time of
Box Jump Over
Wall Ball
Calories Erg
Deadlift @ [percent value=’35’ of=’deadlift’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest as need then
AMRAP 10′
12 Ground to Overhead @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
8 Ring Ice Cream Makers
4 Ring Skin the Cat
200m Run
[/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 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 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Face Pull
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 Endurance
Power Clean + Below the Knees Hang Squat Clean + Hang Squat Clean
1+1+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+2+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3+3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
1+2+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’78’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Strength & Power
Push Press
10 @ RPE 9
rest 2′
8 @ RPE 9
rest 2′
6 @ RPE 9
rest 2′
4 @ RPE 9
rest 2′
Sport Specific
For Time
Every 90″ Until Accumulate [percent value=’400′ of=’bar-facing-burpees-in-8′ in=”] Burpees [/percent]
33 Double Under
11 Overhead Squat @ 43/30 Kg
Max Reps Bar Facing Burpees
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
2′ rest
For Time
Start Every 90″ Until Accumulate [percent value=’400′ of=’bar-facing-burpees-in-8′ in=”] Burpees [/percent]
5/4 Cal Assault Bike
11 Kettlebell A. Swing 24/16 kg
Max Reps Bar Facing Burpees
[/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.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Gymnastic Skill Development
Bar Skin the Cat
20 Reps for Quality
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
[/um_show_content]
Bar Skin the Cat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Stiff Leg Skin the Cat
[/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
4′ EMOM – Grip Endurance
Odd: 15+15″L-Sit Rope Hang (15″ right hand above left / 15″ left hand above right)
Even: 30″ Barbell (Axle Bar or Fat Grip if you can) Deadlift Hold [percent value=’50’ of=’deadlift’ in=’Kg’][/percent]
rest 2′ x 2 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
4 Rounds for Quality – Hamstring Development
30″ Banded Leg Curl on Bench
30″ Rest
30″ Band Assisted GHD Glute Ham Raise
90″ Rest b/r
Don’t be scared to scale Glute Ham Raises with a band to find a perfect form.
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Strength & Power
Deadlift – no touch&go
Ramping by double up to [percent value=’65’ of=’deadlift’ in=’kg’][/percent] 5×5 reps @ [percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
then
Deadlift – tempo 5.1.0
1 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’83’ of=’deadlift’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’85’ of=’deadlift’ in=’kg’][/percent]
[/um_show_content]
Sport Specific
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’50’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’20’ of=’c2b-in-2′ in=”]Pull Up[/percent]
2′ Rest –
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’45’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’17’ of=’c2b-in-2′ in=”]Pull Up[/percent]
2′ Rest –
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’40’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’15’ of=’c2b-in-2′ in=”]Pull Up[/percent]
2′ Rest –
In a Tabata Mode 20″ On – 10″ Off – 8 Set Alternated
Odd: [percent value=’35’ of=’thrusters-in-8′ in=”] Thrusters @ 43/30Kg [/percent] Even: [percent value=’12’ of=’c2b-in-2′ in=”]Pull Up[/percent]
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″+10 Squat Pos.Pallof Press (each side)
- 6+6 Single Arm Prone Angel
- 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Single Arm Prone Angel
Single Leg Straight Bridge
Gymnastic Skill Development
Kick + Straddle Up
20 Right Leg Upright Kick
20 Left Leg Upright Kick
20 Straddle Up
15
15
15
10
10
10
5
5
5 Repetitions
Reserved for ONAIR
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Handstand Skill
4 Rounds For Fun
4m Front Handstand Walk
4m Lateral Handstand Walk
4m Backword Handstand Walk
4m Lateral Handstand Walk
Every break -> 5 Squat Jump
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Power & Power Endurance
Snatch – any style
Ramping by single up to [percent value=’75’ of=’snatch’ in=’kg’][/percent] then
Every 1:30 for 12′
30″ Max Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest onto ergometer until new round starts
SIT/HIIT
25′ Running Clock:
8 Burpees Box Jump Over
8 Shoulder to Overhead @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
8/6 Cal BikeErg
8 Wall Ball 12/9 kg
rest 1′
8/6 Cal Row
8 Hang Clean @[percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Sport Specific
4 Rounds For Time
15 Toes To Bar
12 Double Dumbbell Step Over Box 2×22,5/15 kg
9 Strict Hand Stand Push Up
Reserved for ONAIR
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no rest
4 Rounds For Time
15 GHD Sit-Up
12m Double Dumbbell Front Rack Lunges 2×22,5/15 kg
9 Bar Muscle Ups
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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