Off Season &#8211; Test Week 4 (Last)

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 Tall Kneeling Scapula Band
6 Half Strict TTB Tempo 2-2-2-2
10 FitBall Hip Extension

Plyometrics

alt. Unilateral Jumps and reach

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Suspension Skips

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Alternate Leg Bounding

12 step x 3 set
rest 60″ b/s

alt. Unilateral Jumps

Suspension Skips

Alternate Leg Bounding

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] then

[workout_short title=’POW_SNA’ result_type=’reps’]

Every 2′ for 10′

1 Power Snatch
Add load every set – Work @ RPE 9[/workout_short]

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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] rest 3′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 3′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]

Exhaustion Test

You should do 4 exhaustion test:
– Bike Erg;
– Rower;
– Ski Erg;
– Run;
You did it? Ok, Jump to the next section. Miss one of them? Test it as soon as possible and fill in your Bio:

Sport Specific Test

[workout_short title=’2MI_C2B’ result_type=’reps’]

AMRAP 2′

Chest to Bar Pull-ups

Notes. Keep safe your hands

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Lactic Endurance

For Time

9+9 Single Kettlebell Thrusters or Single Dumbbell
rest 20″
7+7 Dumbbell/Kettlebell Thrusters
rest 20″
5+5 Dumbbell/Kettlebell Thrusters
Rest 1:30
9+9 Single Kettlebell Hang Snatch or Single Dumbbell
rest 20″
7+7 Dumbbell/Kettlebell Hang Snatch
rest 20″
5+5 Dumbbell/Kettlebell Hang Snatch
rest 1:30 x 2 waves

Reserved for ONAIR

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For Time

9+9 Dumbbell/Kettlebell Thrusters
rest 20″
9+9 Dumbbell/Kettlebell Hang Snatch

rest 1:30

7+7 Dumbbell/Kettlebell Thrusters
rest 20″
7+7 Dumbbell/Kettlebell Hang Snatch

rest 1:30

5+5 Dumbbell/Kettlebell Thrusters
Rest 20″
5+5 Dumbbell/Kettlebell Hang Snatch

rest 1:30 x 2 Waves

Notes. *if you feel good, continue intervals and keep going until reach over 4.0 Anaerobic Training Effect

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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

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

Power

Overhead Squat

10 @ empty Bar
rest 1′
8 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
6 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
4 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 45″
2 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

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Push Jerk + Overhead Squat

1+1 x 4 set @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Notes. no catch & go

Notes. stop 1″ at the end of both movements

Notes. don’t extend your hips after pushjerk but perform OHS

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Push Jerk from Blocks

1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+ @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 30″ x 3 set
rest 3′

Functional Strength

Super Slow Training Set

Double Kettlebell Banded Suitcase Split Squat

3 sets of:

12 + 12 reps @12/8kg

90″ rest b/s

Notes. Increase load if you can easily manage it, no sketchy movement

Reserved for ONAIR

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Notes. 10′ Minutes minimum rest then

Back Rack Barbell Bulgarian Split Squat

3 Sets of:

10 + 10 reps – Tempo 5.1.5.1 @empty

2′ rest b/s

Notes. Increase load if you can easily manage it, no sketchy movement

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Work Capacity

For Quality – not over @90% of FCmax

20 GHD Situps
200m Run
3 Rope Climb
0,4Km Assault Bike
20m Handstand Walk

2′ Active rest @ 70-75% of MHR on any Erg x 3 set

Target. Working near Anaerobic Threshold Zone.

Reserved for ONAIR

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Notes. *if you feel good, rest 2’, continue intervals keep going until reach 3.2 Aerobic Training Effect

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Lactic Power

HIIT Protocol #9

Notes. Stop set at the second fail.

12 set of:

15″ Row @ [percent value=’110′ of=’ex-test-rower’ in=’watt’] [/percent] 15″ passive rest
Stop yourself if you can’t row @ [percent value=’110′ of=’ex-test-rower’ in=’watt’] [/percent]

then rest 6′ x 2 waves

OR

12 set of:

15″ Bike Erg @ [percent value=’110′ of=’ex-test-bike-erg’ in=’watt’] [/percent] 15″ passive rest
Stop yourself if you can’t spin @ [percent value=’110′ of=’ex-test-bike-erg’ in=’watt’] [/percent]

then rest 6′ x 2 waves

OR

12 set of:

15″ Ski Erg @ [percent value=’110′ of=’ex-test-ski-erg’ in=’watt’] [/percent] 15″ passive rest
Stop yourself if you can’t ski @ [percent value=’110′ of=’ex-test-ski-erg’ in=’watt’] [/percent]

then rest 6′ x 2 waves

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

8 Walking Push ups
6+6 Bear Crawl Row with Band
3/4 Half Strict Pull ups Hold 4″ Top position

Walking Push ups

Bear Crawl Row with Band

Half Strict Pull ups Hold

Plyometrics

Unilateral High Knee to Butt Kicks

10+10 reps
30″ rest
8+8 reps
30″ rest
6+6 alt. reps

Bilateral High Knee to Butt Kicks

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Single Leg DL Hops

5+5 step x 3 set
rest 60″ b/s

Unilateral High Knee to Butt Kicks

Bilateral High Knee to Butt Kicks

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

Power Clean & Jerk – any style – NO CATCH & GO

1+1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 2 set
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 2 set
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] then[workout_short title=’POW_CJ’ result_type=’reps’]

Every 2′ for 10′

1 Power Clean & Jerk
Add load every set – work @rpe 9[/workout_short]

Sport Specific Test

[workout_short title=’EXH_BRP’ result_type=’reps’]

AMRAP 8′

Bar Facing Burpees

Tips. Think about pace? Too soon, junior. Push hard! Only after doing that shit we can think about pacing.

Bar Facing Burpees Demo

[/workout_short]

Upgrade your BIO adding your total Bar Facing Burpees Reps / 8.
Example. If you completed 98 Bar Facing Burpees. 98 / 8 = 12,25 –> round off to 12.

Strength

Reserved for ONAIR

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Back Squat – tempo 2.1.X

3 x 1 Reps @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
3 x 1 Reps @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
2 x 1 Rep @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
2 x 1 Rep @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

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Work Capacity

Reserved for ONAIR

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5 Rounds For Time – 15″ ON 15″ OFF

20 Cal Row
20 Sumo Deadlift High Pull 40/30Kg

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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

30″ Plank Ring Hold
3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)

Plank Ring Hold

Cossack Squat + Lunge

Primal Movements

For Quality

EMOM 8′

30″ Forward Ape – Travelling Form

Forward Ape – Travelling form

Gymnastic Skills

Gymnastic Strength

Handstand Strength 4

5 Sets of:

30” Wall Facing Handstand Hold

30” rest

30” Wall Facing Handstand Shoulders Tap

30” rest

Functional Strength

Super Slow Training Set

Snatch Grip Bent Over Row

3 sets of:

15 reps – @35/25kg

90″ rest b/s

Notes. Quality work, no sketchy movement.

Reserved for ONAIR

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Notes. 10′ Minutes minimum rest then

Single Arm Kettlebell Kneeling Row

3 Sets of:

12 + 12 reps – @12/8kg – Tempo 5.1.5.1

2′ rest b/s

Notes. Respect the tempo, if can manage easily the weight increase it.

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Running Session

Run OR Swim

Warm Up

2 Sets of:
2′ Easy Jog @ [percent value=’50’ of=’ex-test-run’ in=’km/h’][/percent] or Zone 2/Low Zone 3
1′ Incremental Sprint until reach [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent]- High Zone 3
30″ Sprint @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent] – Zone 4

Workout

1.5k x 2 sets
1′ Easy Jog b/s

Notes. (how fast can I go? if you did correctly running test, probably you can run @ sustainable pace between [percent value=’92’ of=’ex-test-run’ in=”][/percent] and [percent value=’97’ of=’ex-test-run’ in=’Km/h’][/percent]

need conversion pace table? check it –> Pace Conversion Table

then

4 x 600m – Same Pace of Best 2k (stop and rest if you cannot keep pace)
1′ Easy Jog b/s
Then
1 x 1k – 5% Faster Pace of Best 2k (stop and rest if you cannot keep pace)

Cool Down

3′ Jog – Zone 2
2′ Easy Jog – Zone 1
1′ Walking and Breathing

Swim Session

Open Water or Swimming Pool (only if you haven’t Run)

Warm Up

1 Sets of:
300m Easy Crawl
200m Easy Backstroke
100m Breaststroke

Workout

4 x 100m – Same pace best 200m
1′ Easy Breaststroke b/s
Then
10 x 50m Crawl – Incremental Pace till 100%
1′ Easy Breaststroke b/s
Then, 3′ Full Recovery
200m – 10% Less pace best 200m

Cool Down

2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy
2′ Recovery Breaststroke or Just Float 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

6+6 Table High Rotation
15+15 Power Position Band OH External Rotation
6+6 Reverse Lunge + Knee Lift

Table High Rotation

Power Position Band OH External Rotation

Reverse Lunge + Knee Lift

Dumbbell/Kettlebell Cycling

EMOM 12′

Odd –> 10-12 Kettlebell Switch Snatch
Even –> 1+1 Kettlebell Turkish Get Up

Notes. Load by feel

Switch Snatch

Gymnastic Skills

Reserved for ONAIR

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Gymnastic Strength

Handstand Strength 1.0

4 Sets of:

8 Scapula Push
16 Alt. Shoulders Tap
8 Hollow Push ups

1’ rest between Set

rest 2’ b/w

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Work Capacity

For Time

3′ Bike Erg @ [percent value=’100′ of=’ex-test-bike-erg’ in=’Watt’][/percent]

50 Double Unders

[percent value=’50’ of=’hspu-in-2′ in=”] Handstand Push-ups [/percent]

2′ Bike Erg @ [percent value=’100′ of=’ex-test-bike-erg’ in=’Watt’][/percent]

50 Double Unders

[percent value=’50’ of=’c2b-in-2′ in=”] Chest to Bar [/percent]

1′ Bike Erg @ [percent value=’100′ of=’ex-test-bike-erg’ in=’Watt’][/percent]

rest 4:1 x 3 set

Notes. You can also work with Rower @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent]

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Full Body Stretching and Deload N.3

Notes.

5 Exercises

Hip Decompression

Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Time from 3’ to 6’ per side

Hamstring Stretch – Posterior Chain

Put your leg as close to the rack as possible
Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
Lift the opposite leg and return slowly to the ground
8/10 Reps and 30” hold with the leg on the ground
Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

Bend the knee of the leg on the ground
Extend hip and trunk tu open che anterior chain 6/8 Reps
Lateral bending of the truck 6/8 Reps
Rotate the truck and hold the position for 30″
Time 2’ each side

Glute Stretch – Posterior Chain

Bend the knee of the leg on the ground to feel the stretch in the hip on the box
Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
Time 2’ each side

Lower Back Decompression

Put the band between the lower Back and sacrum
Rotate and relax the back and enjoy the time
Time 5′

Total Time: from 20 to 30′

Saturday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Routine

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
12 Banded Good Morning BW

3 Pos. Squat Band Face Pull

Prone Shoulder Angel

Banded Good Morning BW

Sport Specific Test

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AMRAP 8′

Snatch @ 40/30Kg

Tips. Think about pace? Too soon, junior. Push hard! Only after doing that shit we can think about pacing.

Snatch Standard for 12.1

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Upgrade your BIO adding your total Snatch reps / 8.
Example. If you completed 98 Snatch. 98 / 8 = 12,25 –> round off to 12.

Functional Strength

Super Slow Training Set

Reserved for ONAIR

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Double Dumbbell Seated Arnold Press

3 sets of:

12 reps – @7.5/5kg

90″ rest b/s

Notes. If you can manage easily weighth increase it, no sketchy movement

Notes. 10′ Minutes minimum rest then

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Seated Z Press Alternate

3 Sets of:

12 reps – Tempo 5.X.5.5

2′ rest b/s

Work Capacity

EMOM 10′

1st: [percent value=’50’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 2nd: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 3rd: [percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 4th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 5th: [percent value=’30’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 6th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 7th: [percent value=’20’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 8th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 9th: [percent value=’20’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 10th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent]

Reserved for ONAIR

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rest 5′

EMOM 10′

1st: [percent value=’50’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent] 2nd: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 3rd: [percent value=’40’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent] 4th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 5th: [percent value=’30’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent] 6th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 7th: [percent value=’20’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent] 8th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent] 9th: [percent value=’20’ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent] 10th: [percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent]

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Stretching & Mobility

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

Inhale in central position and exhale when you rotate
10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

Inhale in central position and exhale when you rotate
10 Reps and the stretching arms, 2’ total time

Pendulum

Dead hang with slowly movement to open the spine to the side
20 Reps and static stretch, 1’ total time

Stretching on the floor

Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Triceps Myofascial Release

Biceps Myofascial Release

Hands and Forearms Myofascial Release Part 1

Hands and Forearms Myofascial Release Part 2

Hands and Forearms Myofascial Release Part 3

Hands and Forearms Stretching Part 1

Hands and Forearms Stretching Part 2