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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

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
Video

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
Video

Activation 1 (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Over Head Squat 1/4 theraband

1′ rest b/s

Single Kettlebell Over Head Squat 1/4 theraband
Video

Power & Power Endurance (PE)

Below the Knees Power Snatch
Stop 1″ in catch position

10 x 3 sets @ Empty Bar
rest 30″ b/s

Reserved for ONAIR

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Power Snatch + Overhead Squat

3 + 3 x 3 sets @ Empty Bar
no rest between set.
rest 30″ x 3 waves

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Power Snatch

(1+1+1+1+1) x 2 set @ [percent value=’35’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’45’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’55’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’65’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’75’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s

Reserved for ONAIR

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Deep Power Snatch + Overhead Squat
2″ stop in catch Position

(1+1+1+1) + 2 @ [percent value=’45’ of=’Snatch’ in=’Kg’] [/percent] rest 1’30
(1+1+1) + 2 @ [percent value=’55’ of=’Snatch’ in=’Kg’] [/percent] rest 1’30
(1+1) + 2 @ [percent value=’65’ of=’Snatch’ in=’Kg’] [/percent] rest 1’30 x 4 sets

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Snatch Pull
Every 2′ for 12′

1+1 @ [percent value=’95’ of=’Snatch’ in=’Kg’] [/percent]

Notes. Use straps and pull fast.
Try to find your Max Watts with VBT.
Reserved for ONAIR

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Snatch Pull
3″ stop just below the knees
Every 2′ for 8′

1+1 @ [percent value=’88’ of=’Snatch’ in=’Kg’] [/percent]

Notes. Use straps and pull fast

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Strength & Strength Endurance (SE)

Back Squat – tempo 3.0.X.3

3 x 10 Reps @ [percent value=’33’ of=’BackSquat’ in=’Kg’] [/percent] rest 1′ b/s

Back Squat

8 @ [percent value=’40’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
6 @ [percent value=’50’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
4 @ [percent value=’60’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
2 @ [percent value=’70’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30
1 @ [percent value=’80’ of=’BackSquat’ in=’Kg’] [/percent]

Notes. If you’re using Beast Sensor, remember your velocity – Try to lift over 0,5 m/s. Add load and continue until 0,5 m/s.
Back Squat – tempo 1.2.X.2
Reserved for ONAIR

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4 x 4 over 0,65 m/s

OR

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4 x 4 @ [percent value=’68’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30 b/s

Reserved for ONAIR

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Bench Press – fast execution

40 @ empty Bar
rest 1′
30 @ empty Bar
rest 1′
20 @ Empty Bar

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Bench Press – tempo 1.3.X.1

5 @ [percent value=’40’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
5 @ [percent value=’50’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
5 @ [percent value=’60’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30
5 sets of 3 reps @ [percent value=’70’ of=’bench-press’ in=’Kg’] [/percent] rest 1’30 b/s

Notes. If you’re using Beast Sensor, try to maintain velocity near 0,55 m/s during set of 3 reps.

Work Capacity (WC)

27-21-15-9 Reps For Time

Cal Row
Double Dumbbell Shoulder to Overhead 2×22,5/15Kg

Stretching & Mobility (MS)

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
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Tuesday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

General Warmup (GW)

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation 1 (AT)

2 Sets for Quality
  1. 12 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 12 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Push Jerk theraband

1′ rest b/s

Single Kettlebell Push Jerk theraband
Video

Power & Power Endurance (PE)

Clean & Jerk

5 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
6 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
7 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 20″
8 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′ x 3 set

Reserved for ONAIR

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Hang Power Clean + Hang Squat Clean + Hang Power Clean
Every 90″ for 9′

3+6+3 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]

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Strength & Strength Endurance (SE)

Every 3′ for 15′

12 Step Over Box Double Dumbbells 2×15/10Kg
10 Double Dumbbells Squat 2×15/10Kg
8 (4+4)m Double Dumbbells Lunges 2×15/10Kg
rest in wall squat 120 degrees position until end of 3′

Reserved for ONAIR

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6 Rounds For Quality

8 Double Dumbbells Alt. Cossack Squat 2×15/10Kg
6+6 Double Dumbbells Deadlift 2×15/10Kg

Notes. * both face touch the ground. Use your legs not only your back

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Aerobic Capacity (AC)

Row

8′ until reach 75% of MHR

1000 m @ 26 strokes/min – @ 82-84% of MHR
rest 30″

800 m @ 28 strokes/min – @ 85-88% of MHR
rest 30″

3 sets of:

600 m @ 30 strokes/min – @ high intensity zone
rest 1′ between sets

Reserved for ONAIR

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no rest

5 sets of:

400 m @ 32 strokes/min – @ high intensity zone
easy pace @ 22 strokes/min until your heart rate back to 75% of MHR

Then rest 1′

2000 m Row @ 28 stokes/min – 82-84% of MHR

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then no rest

20′ @ 75% of MHR easy pace

Stretching & Mobility (MS)

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

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Wednesday

Warmup Accessory (WA)

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
Video

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video

Activation 1 (AT)

2 Sets for Quality
  1. 12 Plank with Trunk Rotation 1″Hold @Top
  2. 12 Cossack to Cossack 1″Hold @Bottom 
  3. 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Video
Cossack to Cossack
Video
3 Position Squat Band Face Pull
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Dumbbell Bulgarian Split Squat Clean & Press

1′ rest b/s

Double Dumbbell Bulgarian Split Squat Clean & Press
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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Deadlift + Below the Knees Hang Power Clean + Push Jerk

(1+1+1) x 5 set @ empty bar
no rest b/s
30″ x 3 waves

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Power Clean & Push Jerk – 2″ Stop in Power Position

(1+1) x 6 set @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent] 15″ rest b/s
1′ x 3 waves

Reserved for ONAIR

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Perform a Power Clean and stop 2″ in Power position just after catch. Then push the Barbell and stop again 2″ in Power position with Barbell in Overhead.

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Power Clean & Jerk

(1+1+1+1+1) x 2 set @ [percent value=’35’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’45’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s

Reserved for ONAIR

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Squat Clean + Hang Squat Clean
2″ stop in bottom Position
Every 2′ for 10′

1+1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]

No footwork Push Press from Rack/h5>
Stop 2″ in power position before drive up only during 1st rep

5 x 5 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]

Notes. * catch & go is not allowed. Try to move your feet as less as possible

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Jerk from Block

ramping by single until reach @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] then

Every 2′ for 16′

1+1 @ [percent value=’85’ of=’cleanjerk’ in=’Kg’] [/percent]

Strength & Strength Endurance(SE)

Front Squat – tempo 2.0.X.4
Reserved for ONAIR

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5 x 8 reps @ 0,7m/s

OR

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5 x 8 reps @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent]

Work Capacity (WC)

AMRAP 12′

1Km on Assault Bike
21 Toes to Bar
21 A Swing @24/16Kg
0,8Km on Assault Bike
15 Toes to Bar
15 A Swing @24/16Kg
0,6Km on Assault Bike
9 Toes to Bar
9 A Swing @24/16Kg

Functional Strength (FS)

Reserved for ONAIR

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2 Sets (x 2 sub set) of:

12 + 12 Landmine Romanian Deadlift One Leg – First 3 reps Tempo 3.1.3.1

40″ rest b/sub set

2′ rest b/set

Landmine Romanian Deadlift One Leg
Video

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
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Thursday

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
Lower Body Myofascial Release, Part 1

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

  • Quad
  • Adductor
  • Glutes
  • Tensor fascia lata (lateral part of the leg)

Supernova

  • Glute medius
  • Great glute
  • Hamstring

Supernova and lacrosse

  • Hamstring
Video
Lower Body Myofascial Release, Part 2

Lower Body Myofascial Release, Part 2

First work general, move slowly and lightly,

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Anterior tibial

  • Do some flexion/estension and working to hard or painful areas

Gastrocnemius, soleus and achilles tendon

  • Do some flexion/estension and working to hard or painful areas

Peroneals

  • Do some flexion/estension and working to hard or painful areas

If you need some extra muscle release, work with lacrosse and elbow together.

Video
Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 90′
Zone (@Tips): Alternate 12% Max Watt or Zone 2 (5 km) – 20% Max Watt or Zone 3 (3 km) – 35% Max Watt or Zone 4 (1 km) – 38% Max Watt or Zone 5 (500 m)

Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 80% / 90%

Swim Session (AC)

Warmup

2 x 50 m backstroke b/s 45″
4 x 25 m breaststroke rest b/s 40″
3 x 50 m front crawl rest b/s 40″
3 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke

Workout

4 x ( 100 m + 100 m ) front crawl medium pace / breaststroke easy pace no rest b/s
3 x 50 m front crawl @1’10”
4 x 100 m backstroke rest b/s 20”

Deload

100 m backstroke swim board using fins

Reserved for ON AIR

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Advanced
Warmup

3 x 100 m backstroke using fins rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 50 m swim board rest b/s 1’

Technique

2 x 25 m front crawl with dolphin kick rest b/s 30”
4 x 25 m breaststroke swim board rest b/s 40”
4 x 25 m front crawl one arm switch each pool rest b/s 50”

Workout

4 x ( 100 m + 50 m ) front crawl hard pace / breaststroke easy pace no rest b/s
6 x 50 m backstroke with fins dolphin kick @1’05”
2 x ( 100 m + 50 m ) front crawl medium pace / backstroke double arms easy pace no rest b/s

Deload

400 m backstroke using fins

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Functional Strength (FS)

Reserved for ONAIR

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4 Sets “For Quality” of:

15 Seated Dynamic Barbell Prone Chest Press – Building Heavy from 60/40kg

1’30 rest b/set

Seated Dynamic Barbell Prone Chest Press
Video

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Friday

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

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

Ankle Mobility – Part 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Seated Kettlebell Snatch

1′ rest b/s

Seated Kettlebell Snatch
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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Muscle Snatch – takedown

5 x 5 @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent] rest 1′ b/s

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Hip Pull + Hang Power Snatch

1 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’45’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent] rest 1′
1 x 5 set @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] rest 1’30 b/s

Reserved for ONAIR

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Hang Power Snatch from high Blocks

3 x 5 set @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] rest 2′ b/s

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Squat Clean

(1+1+1) @ [percent value=’45’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’55’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent] rest 2′
(1+1+1) @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent]

Reserved for ONAIR

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Squat Clean + Front Squat

(1+4) x 4 set @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent] rest 2′ b/s

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Strength & Strength Endurance (SE)

Deficit Deadlift + Deadlift 5cm from ground
Reserved for ONAIR

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ramping to [percent value=’70’ of=’deadlift’ in=’Kg’] [/percent] then
5 x (1+4) @ 0,65 m/s
rest 2′ b/s
OR

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5 x (1+4) @ [percent value=’75’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s

Shoulder Press – catch & go
Reserved for ONAIR

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8 x 8 @ 0,8 m/s
rest 2′ b/s
OR

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8×8 @ @ [percent value=’50’ of=’bench-press’ in=’Kg’] [/percent]

Work Capacity (WC)

EMOM 15′

1st – 14/11 Cal Ski Erg
2nd – 1 Rounds of Cindy
3rd – 10 Wall Ball + 5 Double Dumbbells Power Clean 2×22,5/15Kg

Notes. * wear vest if you want

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Saturday

Warmup Accessory (WA)

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video

Activation 1 (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

3 + 3 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband
Video

Power & Power Endurance (PE)

Power Snatch

5 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] rest 20″
6 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] rest 20″
7 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] rest 20″
8 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] rest 3′ x 3 set

Reserved for ONAIR

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Hang Power Snatch + Hang Squat Snatch + Hang Power Snatch
Every 90″ for 9′

3+6+3 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]

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Strength & Strength Endurance (SE)

Every 5′ for 25′

30/20 Push-ups
25 Double Dumbbell Push Press 2×22,5/15Kg
20 Ring Rows
15 Ring Dips
active rest Assault Bike only arms

Notes. Every round reduce 2 reps for each exercise
Reserved for ONAIR

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AMRAP 3′

7-5-3 of Box Dips + Strict Chin-ups
then
max effort Bench Press @ [percent value=’40’ of=’bench-press’ in=’Kg’] rest 1′ x 3 set

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Aerobic Capacity (AC)

Bike Erg

2000 m

Damper setting: 3
RPM: 80/72 (+- 2)
Position: Seated

Rest 30″
500 m @ 85% of max effort

Damper setting: 8
Position: Standing

Rest 30″ x 6 rounds

Reserved for ONAIR

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1000 m

Damper setting: 1
RPM: 90/82 (+- 2)
Position: Seated

Rest 30″
250m @ 90% of max effort

Damper setting: 10
Position: Standing

Rest 30″ x 4 rounds

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then
20′ @ 75% of MHR (Aerobic Zone 2)

Functional Strength (FS)

Reserved for ONAIR

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2 Sets of 3′ Working Time for Max reps:

Double Dumbbell Curl & Press

Notes. Work till muscle failure, rest and restart till 3’end.

2′ rest b/set

Double Dumbbell Curl & Press
Video

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Stretching & Mobility (MS)

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

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