Kettlebell Jerk – Movement Development
Description
Reserved for ONAIR
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System
Neurological Development, so don’t rush, keep low HR for maximize learning.
Time
Up to 40 minutes.
When
After a light 5′ general warmup, add this schedule in any daily session when you have time during the week. It’s not important if it’s rest, recovery or training day.
Development
Skill is built by 3 main sections (body mechanics, activation, skill development). Every section is essential to maximize brain neurological development.
Body Mechanics Section
Through specific techniques of joint mobility and relative coordination of the various muscle group, we aim to improve the mechanics of the movement.
Activation
It’s used by working to strengthening the brain to muscle connection. Neuromuscular junction is the point at an electrical impulse is sent from the nervous system and passed to the muscle. These impulses signal the muscle fibres to contract and produce movement.
Skill Section
Skills allow you to fully manage the exercise. We strongly believe understanding a movement is more relevant than simply do it. Find out the best form to develop ergonomic movement with the correct power expression.
How
Follow step by step video. Don’t rush, spend your time to focus on a perfect form.
Limits
If you can’t manage all sub-section don’t worry. Neurological development requires a learning time. Sometimes it takes hours, days or even weeks. Videos on each section are made step by step so concentrate yourself on the movement you can’t perform correctly and not on the final result.
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Skills
Reserved for ONAIR
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Rack Double Hand Press
Rack Double Hand Press and Eccentric
Hip Drive
Full Hip Drive
Hip Drive Stop – PAY ATTENTION!!
Hip Drive Stop and Catch
Rack Push Press
Rack Push Press and Catch
Rack Push Press Catch & Flex Windmill
Windmill Rotation – PAY ATTENTION!!
Jerk Stop
Jerk
Single Kettlebell Clean&Jerk
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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
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
- 12 Mountain Climber
- 10m Bear Crawl
- 10m Toes Walk
Mountain Climber
Bear Crawl
Toes Walk
Primal Movements
Primal Movements
For Quality
EMOM 10′
1+1 Beast Reach
Beast Reach
Yoga Barbell Routine
Reserved for ONAIR
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Yoga Barbell – Shoulders Stabilization
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Power
Reserved for ONAIR
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Power Snatch
1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
x 4 set – rest 2′ b/s
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Exhaustion Test
If you don’t have any Ergometer you can follow Outdoor Training Week or change Erg Section with Run related to your Rate of Perceived Exertion (RPE).
Engine Test
Start at 60 Watts and increase the intensity by 30/20 Watts (M/W) every 3 minutes until exhaustion. No specific warm-up on Erg needed.
When you reach exhaustion, add your score in your Bio using this formula:
Watts of the Last completed interval +
10/7 Watts for every minute completed in the current interval.
You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.
[workout_short title=’ROW_EXH’ result_type=’reps’]Row Test
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[workout_short title=’BIK_EXH’ result_type=’reps’]
Bike Test
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[workout_short title=’SKI_EXH’ result_type=’reps’]
Ski Test
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Only if you can’t do the Exhaustion Test
Test di Conconi
10’/12′ Easy Jogging Warm Up
Then
Start running at 8 Km/h and every 100 m add 0,5 Km/h until reach max of your effort.
Work Capacity
30′ For Quality
5′ Row @ [percent value=’70’ of=’ex-test-rower’ in=’watt’] [/percent]
12 wall Ball
12 Burpees
9 wall Ball
9 Burpees
6 wall Ball
6 Burpees
Functional Strength
Hypertrophy Training
2 Sets of:
10 Reverse Curl
10 Curl
10 High Pull
10 Supine High Pull
2’ rest between sets
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10 Banded Good Morning BW – if you don’t have a band do 15 reps
- 5 Half Strict Pull Ups Hold Tempo 2-1-1-4 / if you don’t have a bar, do 10 Reps of Bent Over Row
- 12 Plank Spiderman
Banded Good Morning BW
Half Strict Pull Ups Hold
Plank Spiderman
Power
Hang Power Clean
Every 2′ for 6′
10 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Clean
10 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
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Every 2′ for 6′
Hang Power Clean
10 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
Front Squat
5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
rest 3′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 3′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
rest 3′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]
Work Capacity
EMOM 21′
1st: 15 Box Jump
2nd: [percent value=’60’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]
3rd: 6 Power Snatch drop&go @[percent value=’50’ of=’snatch’ in=’kg’]
Lactic Power
Tabata Protocol
[workout_short title=’TBT_ROW’ result_type=’reps’]
20″ Work – 10″ Passive Rest
Row @ [percent value=’170′ of=’ex-test-rower’ in=’watt’] [/percent] Stop yourself if you can’t row @ [percent value=’170′ of=’ex-test-rower’ in=’watt’] [/percent]
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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
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 TK Band Face Pull
- 8 Walking Push Ups
2 Sets for Quality
- 10″Hold @Top + 6 Reps Elevated Single Leg Hip Bridge
- 6 Forward Power Hops (concentrate for maximum explosiveness)
TK Band Face Pull
Walking Push Ups
Elevated Single Leg Hip Bridge
Forward Power Hops
Yoga Barbell Routine
Reserved for ONAIR
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Back Squat Yoga Barbell Routine
Push/Squat Jerk Yoga Barbell Routine
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Power
Clean&Jerk – any style
1+1+1+1+1 [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]rest 3′
1+1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]rest 3′
1+1+1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]rest 3′
1+1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]rest 3′
1 [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]x 3 set – rest 3′ b/s
Strength
Reserved for ONAIR
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Back Squat
3 x 2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
3 x 1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
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Lactic Endurance
For Time
3′ AMRAP
20 American Swings 24/16Kg
1′ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent]
20 Toes to Bar
Active Rest 2:1 (1’30) easy pace Row @ 65% of MHR
2’30 AMRAP
15 American Swings 24/16Kg
1′ Row @ [percent value=’110′ of=’ex-test-rower’ in=’watt’] [/percent]
15 Toes to Bar
Active Rest 2:1 (1’15) easy pace Row @ 65% of MHR
2′ AMRAP
10 American Swings 24/16Kg
1′ Row @ [percent value=’120′ of=’ex-test-rower’ in=’watt’] [/percent]
10 Toes to Bar
Active Rest 2:1 (1′) easy pace Row @ 65% of MHR
1’30 AMRAP
5 American Swings 24/16Kg
1′ Row @ [percent value=’130′ of=’ex-test-rower’ in=’watt’] [/percent]
5 Toes to Bar
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 N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 8 Prone Shoulder Angel
- 12 Step Heel to Toes
- 10 Alt Cossack to Cossack
Prone Shoulder Angel
Heel to Toes
Cossack to Cossack
Primal Movements
Primal Movements
For Quality
EMOM 10′
2+2 Lateral Ape – Travelling Form
Lateral Ape – Travelling form
Gymnastic Skills
Gymnastic Strength
Handstand Strength 2
For Time
10m Lat. Handstand Walk
20m Back Handstand Walk
10m Lat. Handstand Walk
50m Frontal Handstand Walk
10m Lat. Handstand Walk
20m Back Handstand Walk
10m Lat. Handstand Walk
Running Session
Warm Up
2 Sets of:
3′ Easy Jog – Zone 2
2′ Easy Run – Low Zone 3
1′ Medium Pace Run – High Zone 3
Workout
1K Run – Sustainable Pace – Zone 3
2′ rest
3 x 800m – Medium Pace – High Zone 3
2′ Easy Jogging between sets – Zone 2
Then strictly into
1k – Zone 4
Cool Down
4′ Easy Run – Zone 3
2′ Jog – Zone 2
1′ Walking
Functional Strength
Hypertrophy Training
2 Sets of:
12 Reverse Strict Press
12 Elbowing Strict Press
12 Standing Arnold Press
Then switch side
2’ rest between each set
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
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 10m Crab Walk
- 12 Alt. side Kickthrough
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Crab Walk
Side Kicktrough
Cossack Squat + Lunge
Primal Movements
Primal Movements
For Quality
EMOM 10′
1+1 Crab Reach
Crab Reach
Dumbbell/Kettlebell Cycling
EMOM 16′
Odd –> 4+4 Kettlebell Bottom up Press
Even –> 1+1 Half Kneeling Position Windmill
Kettlebell Bottom up Press
Half Kneeling Position Windmill
Lactic Endurance
12′ Tabata Protocol
20″ Work – 10″ Passive Rest
30 Cal Row
30 Burpees Box Jump Over
30 Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
[percent value=’50’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
Gymnastic Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Gymnastic Strength
Handstand Strength Routine 1
5 Sets of:
30” Max effort
Handstand Strength
Handstand Plate Step Up
1’ rest between sets
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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
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.
General Warmup
2 Sets for Quality
- 5+5+5 3 Pos. Squat Band Face Pull
- 12 Twist Mountain Climbers
2 Sets for Quality
- 8 Kneeling Squat Eccentric
- 6 Squat Box Jump Stiff Legs – if you don’t have a box do vertical jump
3 Pos. Squat Band Face Pull
Twist Mountain Climbers
Kneeling Squat Eccentric
Squat Box Jump Stiff Legs
Power
Every 2′ for 6′
Hang Power Snatch
10 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Snatch
10 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 6′
Hang Power Snatch
10 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
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Squat snatch
1+1+1+1+1 Reps @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1+1+1 Reps @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1+1 Reps @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1 Reps @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 3′
1 x 3 set @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
rest 3′ b/s
Work Capacity
From 00:00 to 06:00
60m Handstand Walk
30 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
From 06:00 to 12:00
3′ Row @ [percent value=’90’ of=’ex-test-rower’ in=’watt’] [/percent] 30 Burpees Over Erg
From 12:00 to 18:00
21 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
21 Pull-ups
15 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
15 Chest to Bar
9 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
9 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