Handstand Push Ups
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
Activation 1
2 Sets of:
8 reps – Tempo 5.1.5.1
1′ rest b/s
Banded Arch Body Press
Activation 2
2 Sets of:
4 reps – 3″ Tempo per Part of movement
Standing Tech. Barbell Cuban Press
Activation 3
2 sets of:
4 reps – 2″ Hold Each Position
Tall Kneeling Tech. Barbell Clust Press
Half Kneeling Tech. Barbell Clust Press
Activation 4
2 Sets of:
8 reps – Focus on Bar Path Straight Over Head
1′ rest b/s
Tall Kneeling Tech. Barbell “BTN” Push Press
Activation 6
2 Sets of:
8 reps – Focus on Hip Drive and Fast Push
1′ rest b/s
Banded Tall Kneeling Hip Drive Push Press
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 8+8+8 TK Scapula Band
- 12 Alt Cossack to Cossack
TK Scapula Band
Cossack to Cossack
Primal Movements
Primal Movements
For Quality
EMOM 10′
1+1 Scorpion Reach
Scorpion 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]
rest 2′ x 2 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
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Strength
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]
rest 3′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]
Exhaustion Test
You can’t do it? Remember to do the tests as soon as possible to update you BIO and begin with Exhaustion Running Test explained at the end of this section.
Have you already run using Conconi Test? Write your score below and jump over. Tests shouldn’t be considered like training but only like data collection.Exhaustion tests are important parameters to individuate your sustainable pace during the next schedules. From the beginning we calibrate percents on load and gymnastic reps based on your personal effort. After Assault Bike RPM Test we are proud to introduce a brand new test available on Concept2 Ergometers (Rower, Ski Erg and Bike Erg).
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.
Row Test
[/workout_short]
[workout_short title=’BIK_EXH’ result_type=’reps’]
Bike Test
[/workout_short]
[workout_short title=’SKI_EXH’ result_type=’reps’]
Ski Test
[/workout_short]
Only if you can’t do the Exhaustion Test on the Ergometer perform
Run Test
Start running at 6:00/Km (Men) – 6:20/Km (Women) (minute per Kilometer) and every 3′ speed up 00:20/Km until exhaustion.
Men Example:
00:00 to 03:00 –> Run @ 6:00/ Km
03:00 to 06:00 –> Run @ 5:40/ Km
06:00 to 09:00 –> Run @ 5:20/ Km
09:00 to 12:00 –> Run @ 5:00/ Km
12:00 to 15:00 –> Run @ 4:40/ Km
15:00 to 18:00 –> Run @ 4:20/ Km
18:00 to 21:00 –> Run @ 4:00/ Km
21:00 to 24:00 –> Run @ 3:40/ Km
24:00 to 27:00 –> Run @ 3:20/ Km
24:00 to 25:48 –> Run @ 3:00/ Km and reach exhaustion @ 25:48.
3:20 is 18.00 Km/h. Add 1 Km/h every 1:30 complete at designated pace. 18 + 1 = 19 Km/h will be your score.
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=’EXH_RUN’ result_type=’reps’]Running Exhaustion Test
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Lactic Endurance
6’ AMRAP
400m Run @ [percent value=’70’ of=’ex-test-run’ in=’Km/h’] [/percent]
15 HSPU
15 Sumo Deadlift High Pull 50/35Kg
Rest 3’
6’ AMRAP
400m Run @ [percent value=’70’ of=’ex-test-run’ in=’Km/h’] [/percent]
15 Push Press 50/35Kg
15 Pull-ups
Rest 3’
4’ AMRAP
200m Run @ [percent value=’100′ of=’ex-test-run’ in=’Km/h’] [/percent]
10 HSPU
10 Sumo Deadlift High Pull 50/35Kg
Rest 2’
4’ AMRAP
200m Run @ [percent value=’100′ of=’ex-test-run’ in=’Km/h’] [/percent]
10 Push Press 50/35Kg
10 Pull-ups
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
- 12 TK Face Pull with Band
- 8 Walking Push ups
- 8 Kneeling Squat Eccentric Quadriceps
TK Face Pull with Band
Walking Push ups
Kneeling Squat Eccentric Quadriceps
Power
Hang Power Clean
Every 2′ for 6′
12 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Clean
12 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
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Every 2′ for 6′
Hang Power Clean
12 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
Functional Strength
Super Slow Training Set
Supine Grip Pendaly Row
3 sets of:
10 reps – Tempo 7.1.7.1 @empty bar
90″ rest b/s
Reserved for ONAIR
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Prone Grip Bar Rows
3 Sets of:
4/6 reps – Tempo 7.1.7.1
90″ rest b/s
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Work Capacity
Every 90″ for 15′
1st: [percent value=’60’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
2nd: 10m Unbroken Handstand Walk, rest 15″ then redo until end of the set
3rd: [percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
4th: 10m Unbroken Handstand Walk, rest 15″ then redo until end of the set
5th: [percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
6th: 10m Unbroken Handstand Walk, rest 15″ then redo until end of the set
7th: [percent value=’30’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
8th: 10m Unbroken Handstand Walk, rest 15″ then redo until end of the set
9th: [percent value=’20’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent]
10th: 10m Unbroken Handstand Walk, rest 15″ then redo until end of the set
Lactic Power
Bike Erg Anaerobic Power Test
What will you know at the end of the test?
– Peak Power (PP): Max Watt reached;
– Low Power (LP): Min Watt reached (after peak);
– Average Power: Shown on Concept2 Bike Erg Monitor at the end of 30″ (Choose single time in training option);
Warmup Protocol
30″ @ 75rpm damper 2/1
1′ @ 85rpm damper 2/1
1′ @ 95rpm damper 2/1
1′ @ 105rpm damper 2/1
30″ @ 105rpm damper 3/2
passive rest 3′ then
Anaerobic Power Test
30″ ALL OUT
Average Watt on Bike Erg
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[workout_short title=’WNG_PP’ result_type=’reps’]
Max Watt (Peak Power) reached in 30″
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[workout_short title=’WNG_LP’ result_type=’reps’]
Min Watt (Low Power) reached at the end of the 30″
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[workout_short title=’WNG_RPP’ result_type=’reps’]
Relative Peak Power (RPP)
RPP = Max Watt reached (PP) / Athlete Body weight[/workout_short]
Rest as need then
Tabata Protocol
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]
OR
20″ Work – 10″ Passive Rest
Bike Erg @ [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’] [/percent] Stop yourself if you can’t row @ [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’] [/percent]
OR
20″ Work – 10″ Passive Rest
Ski Erg @ [percent value=’170′ of=’ex-test-ski-erg’ in=’watt’] [/percent] Stop yourself if you can’t row @ [percent value=’170′ of=’ex-test-bike-erg’ in=’watt’] [/percent]
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 Alt Banded Press BTN/FTN
- 8 BB Bent Over Row 2″ hold
2 Sets for Quality
- 12 Banded Good Morning BW
- 5+5 Single Leg DL Hops (concentrate for maximum coordination and explosiveness)
Banded Press BTN/FTN
BB Bent Over Row
Banded Good Morning BW
Single Leg DL 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=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
x 2 set – rest 3′ b/s
1 @ [percent value=’83’ of=’cleanjerk’ in=’kg’][/percent]
x 2 set – rest 3′ b/s
Strength
Reserved for ONAIR
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Back Squat
3 x 3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
4 x 1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
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Lactic Endurance
2 Rounds For Quality
3’ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent]
Then easy pace
20 Box Jump step down
20 Knees to Elbows
20 Hyperextension or Arch Rock
Rest as need for make 3’ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent] sustainable
Reserved for ONAIR
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2 Rounds For Quality
3’ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent]
Then 2 Rounds @ easy pace
10 Step Over Box Dumbbell 22,5/15Kg
10 Toes to Bar
10 GHD Situps
Rest as need for make 3’ Row @ [percent value=’100′ of=’ex-test-rower’ in=’watt’] [/percent] sustainable
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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
Thursday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 12 Alt. side Kickthrough
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Side Kicktrough
Cossack Squat + Lunge
Primal Movements
Primal Movements
For Quality
EMOM 10′
2+2 Lateral Ape – Travelling Form
Lateral Ape – Travelling form
Gymnastic Skills
Gymnastic Strength
Handstand Strength 4
5 set of:
30” Wall Facing Handstand Hold
30” rest
30” Wall Facing Handstand Shoulders Tap
30” rest
Functional Strength
Super Slow Training Set
Double Kettlebell Floor Press
3 sets of:
12 reps – Tempo 7.1.7.1 @12/8kg
90″ rest b/s
Reserved for ONAIR
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Elevated Hand Push Ups
3 Sets of:
5 + 5 reps – Tempo 7.1.7.1
90″ rest b/s
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Running Session
Warm Up
4 Sets of:
1′ Easy Jog – Zone 2/Low Zone 3
1′ Incremental Sprint – High Zone 3
Workout
3 Sets of:
6′ Run – Incremental Pace over minute – Zone 3/4:
1st minute @ [percent value=’40’ of=’ex-test-run’ in=’Km/h’] [/percent] 2nd minute @ [percent value=’50’ of=’ex-test-run’ in=’Km/h’] [/percent] 3rd minute @ [percent value=’60’ of=’ex-test-run’ in=’Km/h’] [/percent] 4th minute @ [percent value=’70’ of=’ex-test-run’ in=’Km/h’] [/percent] 5th minute @ [percent value=’80’ of=’ex-test-run’ in=’Km/h’] [/percent] 6th minute @ [percent value=’90’ of=’ex-test-run’ in=’Km/h’] [/percent]
then
1′ Easy Jog between each set
Then after last 1′ easy Jog strictly into
1k – Medium Pace – High Zone 3
Cool Down
3′ Jog – Zone 2
3′ Easy Jog – Zone 1
1′ Walking and Breathing
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 N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 12 Alt. DownDog toes touch
- 12 TK Hip Extension with Band
DownDog toes touch
TK hip Extension with Band
Primal Movements
Primal Movements
For Quality
EMOM 10′
3 Wave Unload
Wave Unload
Dumbbell/Kettlebell Cycling
EMOM 16′
Odd –> 10/12 Dead Split Switch Clean from Ground
Even –> 3+3 Rotational Press
Dead Split Switch Clean from Ground
Rotational Press
Gymnastic Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 3
10” ON – 20” OFF X 8 Sets
INVERTED TABATA
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Work Capacity
For Quality
80 Wall Ball
Every 12” for 4’
1 Clean&Jerk @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] (20 total Reps)
40 Wall Ball
Every 20” for 3’
1 Clean&Jerk @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] (9 total Reps)
20 Wall Ball
Every 40” for 2’
1 Clean&Jerk @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] (3 total Reps)
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
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 3
General Warmup
2 Sets for Quality
- 5+5+5 3 Pos. Squat Band Face Pull
- 8 Prone Shoulder Angel
2 Sets for Quality
- 8+8 Single Leg SLDL with PVC
- 6 Squat Box Jump Stiff Legs – if you don’t have a box do vertical jump
3 Pos. Squat Band Face Pull
Prone Shoulder Angel
Single Leg SLDL with PVC
Squat Box Jump Stiff Legs
Power
Every 2′ for 6′
Hang Power Snatch
12 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Snatch
12 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
12 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Squat snatch
Every 30″ for 2′
1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] then rest 1′
Every 30″ for 3 set
1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] then rest 1′
Every 40″ for 3 set
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] then rest 1′
Every 40″ for 3 set
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] then rest 1′
Every 45″ for 3 set
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] then rest 1′
Every 45″ for 3 set
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] then rest 1′
EMOM until fail
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
Functional Strength
Super Slow Training Set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Strict Toes to Ring
3 sets of:
6 reps – Tempo 5.1.5.1
90″ rest b/s
[/um_show_content]
Pike Hand-stand
3 Sets of:
5 reps – Tempo 5.5.1.5
90″ rest b/s
Work Capacity
AMRAP 10’
10 Snatch 35/25Kg
30 Double Unders[/workout_short]
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