Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Single Dumbbell Split Jerk Balance
1′ rest b/s
Single Dumbbell Split Jerk Balance
Power & Power Endurance (PE)
Clean&Jerk + Front Squat + Shoulder to Overhead
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:30
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:30
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Front Squat from Ground
8 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′
6 @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′
4 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′
2 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]
Aerobic Power & Lactic Training (AP)
EMOM 8′
8 Air Squat
4 Double Dumbbell Hang Clean 2×22,5/15Kg
Reserved for ONAIR
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For Time
12 Double Dumbbells Thrusters 2×22,5/15Kg
150m Row
12 Burpees Box Jump Over
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OR
For Time
12 Double Dumbbells Thrusters 2×22,5/15Kg
150m Row
12 Burpees Box Jump Over
rest 1:1 x 3 set
Stretching & Mobility (MS)
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
Tuesday
Warmup Accessory (WA)
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
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Activation 2 (AT)
2 Sets – Increasing Weights – of:
3 + 3 HALO 3 Position theraband
1′ rest b/s
HALO 3 Position theraband
Strength & Strength Endurance (SE)
Every 3′ for 30′
Odd Set – try Unbroken Set if you can
8 Double Dumbbells Seated Press 2×22,5/15Kg
10 Double Dumbells Push Press 2×22,5/15Kg
12 Wall Ball 12/9Kg
Even Set – try Unbroken Set if you can
[percent value=’35’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’70’ of=’maxpull-ups’ in=”] Sitff Legs Kipping Pull-ups [/percent] [percent value=’15’ of=’maxpull-ups’ in=”] Bar Muscle Ups [/percent]
Work Capacity (WC)
3 Rounds For Time
20/16 Cal Assault Bike
20 Burpees
Reserved for ONAIR
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rest 3′
3 Rounds For Time
20/16 Cal Row
20 Box Jumps
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rest 3′
3 Rounds For Time
20/16 Cal Ski
20 GHD Situps
Functional Strength (FS)
Reserved for ONAIR
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3 Sets “For Quality” of:
Accumulate
90″ Barbell Snatch Grip Banded Pendlay Row- Go Medium Weight with no sketchy movement & do not stop untill 1’30
then No Rest
60″ Elbowing Dumbbell Row – Left – Go Light!!
60″ Elbowing Dumbbell Row – Right – Go Light!!
2′ rest b/set
Barbell Snatch Grip Banded Pendlay Row
Elbowing Dumbbell Row
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Stretching & Mobility (MS)
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
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
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
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
Activation 1 (AT)
2 Sets for Quality
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Single Kettlebell Push Jerk theraband
1′ rest b/s
Single Kettlebell Push Jerk theraband
Aerobic Capacity (AC)
Reserved for ONAIR
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For Quality
15 Air Squat
500m Bike Erg
10 Push-ups
250m Row
5 Pull-ups
400m Run
OR
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3 Rounds For Quality
15 Air Squat
500m Bike Erg
10 Push-ups
250m Row
5 Pull-ups
400m Run
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
4 Sets “For Quality” of:
Find Max Effort ring L-sit fluttered
Then
60″ Rotational Back Extension
2′ rest b/set
ring L-sit fluttered
Rotational Back Extension
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Stretching & Mobility (MS)
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
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
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
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.
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
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 90′
Zone (@Tips): Alternate 12% Max Watt or Zone 2 / Seated Damper 2 Easy Spin (3 km) – 20% Max Watt or Zone 3 / Seated Damper 4 Over 90rpm (2 km) – 35% Max Watt or Zone 4/5 / Standing Damper 7 Over 85rpm (1 km)
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 73% / 82%
Swim Session (AC)
Warmup
2 x 50 m backstroke b/s 45″
2 x 25 m breaststroke swim board rest b/s 40″
2 x 25 m breaststroke only arms swim board rest b/s 40″
4 x 50 m front crawl rest b/s 40″
2 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke
Workout
2 x 75 front crawl hard pace rest b/s 25 breaststroke
4 x 25 underwater dolphin kick using fins rest b/s 50”
2 x 75 front crawl hard pace rest b/s 25 breaststroke
4 x 25 underwater dolphin kick using fins rest b/s 50”
6 x 50 @1’20” front crawl all out
Deload
200 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 45”
4 x 50 m swim board rest b/s 1’
Technique
4 x 25 m front crawl one arm (switch each 25 m ) rest b/s 30”
4 x 25 m breaststrokes legs swim board rest b/s 40”
2 x 25 m breaststroke with dolphin kick rest b/s 50”
4 x 25 backstroke double arms ( use fins if you need ) rest b/s 1’
Workout
6 x 50 m front crawl all out @1’30”
4 x 50 m backstroke easy pace rest b/s 1’
6 x 50 m front crawl all out @1’30”
Deload
400 m backstroke using fins
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Functional Strength (FS)
Reserved for ONAIR
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3 Sets “For Quality” of:
Accumulate
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Left)
then No Rest
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Right)
then No Rest
60″ Bench Triceps Curl – Light Weight
2′ rest b/set
D-ball Single Dumbbell Chest Press
Bench Triceps Curl
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Friday
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
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Activation 1 (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Double Dumbbell Bulgarian Split Squat Snatch
1′ rest b/s
Double Dumbbell Bulgarian Split Squat Snatch
Power & Power Endurance (PE)
Power Snatch + Overhead Squat + Hang Power Snatch
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Back Squat
8 @ [percent value=’60’ of=’backsquat’ in=’Kg’] [/percent]
rest 1′
6 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent]
rest 1′
4 @ [percent value=’70’ of=’backsquat’ in=’Kg’] [/percent]
rest 1′
2 @ [percent value=’75’ of=’backsquat’ in=’Kg’] [/percent]
Work Capacity (WC)
For Time
10+10 Single Dumbbell C&J 22,5/15Kg
3 Rope Climb
8+8 Single Dumbbell C&J 25/17,5Kg
2 Legless Rope CLimb
6+6 Single Dumbbell C&J 30/22,5Kg
1 Seated Legless Rope Climb
Stretching & Mobility (MS)
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
Saturday
Warmup Accessory (WA)
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
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
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
Activation 1 (AT)
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 Band Face Pull
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 front foot elevated jumping lunges
1′ rest b/s
front foot elevated jumping lunges
Power & Power Endurance (PE)
Hang Squat Clean + Thrusters
Every 45″ for 3′
3 + 3 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:30
Every 45″ for 3′
3 + 2 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:30
Every 45″ for 3′
3 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
4 Rounds For Quality
20 Hollow Rock
1 Ring Muscle Ups
[percent value=’50’ of=’strict-ring-dips’ in=”] Ring Dips [/percent] [percent value=’33’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent] rest 3′
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
4 Sets “For Quality” of:
Find Max Effort Dynamic Plank Hold
Then
60″ Plank Push ups Rotational Row Alt. – Light Weight
2′ rest b/set
Dynamic Plank Hold
Plank Push ups Rotational Row
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Stretching & Mobility (MS)
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