Kettlebell Clean
Ballistic Version
Description
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.
Body Mechanics
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
T-Spine Rotation
6/8 Reps with 5″ hold per side
Do 1 more set in the poor mobility side
3 Position Cat Cow
10 Reps per position
Elbow Plank Posterior Tilt
10 Reps (1 Rep is anterior + posterior movement)
Half Kneeling 3 Position Psoas Stretch
10 Reps per position
Do 1 more set in the poor mobility side
Half Kneeling 3 Position T-Spine Mobility
20″ per position
Do 1 more set in the poor mobility side
Single Arm Prone Shoulder Angel
8/10 Reps per position
Do 1 more set in the poor mobility or Coordination side
Half Kneeling Single Arm Band Scapula Retraction Pull
6/8 Reps per side (1 rep is Scapula Retraction + Full Pull)
Do 1 more set in the poor coordination or strength side
Single Arm Ring Row Scapula Retraction Pull
6/8 Reps per side (1 rep is Scapula Retraction + Full Pull)
Do 1 more set in the poor coordination or strength side
Single Arm Ring Row Rotation
8/10 Reps per side
Do 1 more set in the poor coordination or strength side
Standing Position Diagonal Band Pull
8/10 Reps per side
Do 1 more set in the poor coordination or strength side
Split Position Diagonal Band Pull
8/10 Reps per side
Do 1 more set in the poor coordination or strength side
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Activation
Reserved for ONAIR
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Kettlebell Hang Clean – Activation 1
Bulgarian Split Squat – Active Hold Bottom Position
2 Sets – 20″ Hold
30″ rest b/s
Kettlebell Hang Clean – Activation 2
Bulgarian Split Squat – T.U.T 5.5.5.1
1 Set – 5 reps
Kettlebell Hang Clean – Activation 3
Bulgarian Split Squat Hip Drive
2 Sets – 8 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 4
Bulgarian Split Squat Active Hold Dumbbell High Pull
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 5
Bulgarian Split Squat Hip Drive Dumbbell High Pull
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 6
Bulgarian Split Squat Active Hold Dumbbell Muscle Snatch
2 Sets – 5 + 5 reps
30″ rest b/s
Kettlebell Hang Clean – Activation 7
Bulgarian Split Squat Hip Drive Dumbbell Snatch
2 Sets – 5 + 5 reps
30″ rest b/s
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Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Half Swing
Alt Intra and Extra rotation Swing
Half Swing and Pull
Body Balance on Pull
Pull
Manage Grip
Manage Front Rack
Extrarotation Clean
Intrarotation Clean
Clean Flow Complex
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Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Routine
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
Strength
Primal Move – Animal Flow
For Quality
8 Wave Unload (2″ Hold)
2+2 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
6 Wave Unload (2″ Hold)
3+3 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
4 Wave Unload (2″ Hold)
4+4 Bear Crab Rolls
6 alt. Monkey Rolls
Wave Unload
Bear Crab Rolls
Monkey Rolls
Skills
Kettlebell Flow
Gentleman – For Quality
1 Right + 1 Left (90+90 degrees rotations)
rest 30″
2 Right + 2 Left (180+180 degrees rotations)
rest 1′
3 Right + 3 Left (270+270 degrees rotations)
rest 1’30
2 Right + 2 Left (180+180 degrees rotations)
rest 1′
1 Right + 1 Left (90+90 degrees rotations)
rest 30″
Max Reps unbroken Right Arm
rest 2′
Max Reps unbroken Left Arm
Gentleman
Workout
A: AMRAP 2′
20 Air Squat Jump
10 Push-ups H/R
20m alt. Lunges
10 Push-ups H/R
Rest 1′
B: AMRAP 2′
20 Front Squat 40/30Kg
8 HSPU
15m Front Rack Lunges 40/25Kg
8 HSPU
Rest 1′
C: AMRAP 2′
10 Thrusters 40/25Kg
6 Strict HSPU
10m Overhead Lunges 40/25Kg
6 Strict HSPU
Rest 1
Way Back
C > B > A
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
3 Sets for Quality
- 30″ Hollow Hold
- 20″+20″ Single ArmRing Row Hold
- 10m Crab Walk
Single Arm Ring Row Hold
Crab Walk
Power
Every 3′ for 9′
Hang Power Clean
15 Reps @ [percent value=’33’ of=’squatclean’ in=’kg’][/percent]
Every 3′ for 9′
Hang Power Clean
15 Reps @ [percent value=’36’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
Hang Power Clean
15 Reps @ [percent value=’39’ of=’squatclean’ in=’kg’][/percent]
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Lactic
Every 30″ for 2′
5 no Push-ups Burpees
no rest
Every 30″ for 2′
5 Down & Up
no rest
Every 30″ for 2′
5 Burpees
30″ rest then
AMRAP 30″
Burpees Box Jump Over
Rest 2’30” x 5 sets
Reserved for ONAIR
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then
AMRAP 30″
Max Cal Erg
Rest 2’30” x 5 sets
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Skills
Gymnastic Strength
Handstand Strength 1.3
5 Sets of:
Pike Handstand T.U.T.
5 X 3 Reps – Tempo 1.5.1.1
Rest 30” b/s
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Jumping Rope
Newbie
6 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
[workout_short title=’TUE_DU1′ result_type=’reps’]
AMRAP
1’20” Max effort Double Unders
rest 2′ x 4 set
[/workout_short]
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Workout
AMRAP 20’
50 Twist Mountain Climber
40 Side Kick Through
30 Walking Push-ups
20 Deck Squat
10m Handstand Walk
Twist Mountain Climber
Side Kick Through
Walking Push-ups
Functional Strength
Reserved for Premium • Upgrade
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Hypertrophy Training
5 Sets of:
12 Banded Squat – T.U.T 3.3.X.1
15 Banded Reverse Lunges (Left)
15 Banded Reverse Lunges (Right)
18 Banded Good Morning
21 Step Lateral Banded Walk (Left)
21 Step Lateral Banded Walk (Right)
2’ rest between sets
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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
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
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 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
General Warmup
EMOM 9′
-
40″ Cossack to Cossack
-
20″+20″ Single Arm Ring Row Hold
- 5+5 Straddle PVC Pass Through + Flex Trunk
Cossack to Cossack
Single Arm Ring Row Hold
Straddle PVC Pass Through + Flex Trunk
Strength
EMOM 16′
1st: 30″ alt. Single Dumbbell Overhead Cossack Squat – Right Arm
2nd: 30″ single arm Dumbbell Bent Over Row – Right Arm
3rd: 30″ alt. Single Dumbbell Overhead Cossack Squat – Left Arm
4th: 30″ single arm Dumbbell Bent Over Row – Left Arm
Skills
Kettlebell Flow
Fort Niewersluis
12 unbroken Cycles
1′ Elbow Plank Position
10 unbroken Cycles
1′ Elbow Plank Position
8 unbroken Cycles
1′ Plank Position
6 unbroken Cycles
1′ Elbow Plank Position
4 unbroken Cycles
1′ Elbow Plank Position
2 unbroken Cycles
Fort Niewersluis
Workout
For Time
27 Empty Bar Thrusters
100 Jumping Jacks
21 Thrusters @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
50 Single Unders
15 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
25 Double Unders
9 Thrusters @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
12 Triple Unders – scale to 30 burpees 🙂
3 Thrusters @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/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′
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
3 Sets for Quality
-
10 Hip Rotation + Trunk Flexion
-
8 Squat Flow + Trunk Rotation
- 10″ Hold +6 Reps Bird Dog (each side)
Hip Rotation + Trunk Flexion
Squat Flow + Trunk Rotation
Bird-Dog
Skills
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Primal Moves – Animal Flow
4 set of
5m forward Crab Walk
5m backwark Crab Walk
rest 1′ x 3 waves
then
4 set of
4+4 Scorpion Reach
rest 1′ b/s
Animal Flow – Crab Walk
Animal Flow- Scorpion Reach
Gymnastic Strength
Handstand Strength
5 Sets of:
30” Handstand Rokcs
30” Pass Through
Rest 30″ b/s
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Workout
EMOM 21’
1st – 8-10 alt. Kneeling Single Leg Jump – scale to double leg
2nd – 18 GHD Situps
3rd – 2 Legless Rope Climb
Kneeling Single Leg Jump
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
5 Sets of:
15 Banded Curl
15 Banded Wide Stance High Pull
15 Banded Close Stance High Pull
15 Banded Strict Press
15 Banded High Elbow Face Pull
2’ rest between each sets
[/um_show_content]
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
Friday
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
EMOM 9′
- 40″ Heel to Toes Walk
- 40″ ALT 2″ hold Downdog Toes Touch
- 40″ FitBall Hip Extension (control eccentric phase)
Heel to Toes Walk
Downdog Toes Touch
FitBall Hip Extension
Strength
Primal Move – Animal Flow:
For Quality
5 set of
1 Ape Reach
1+1 Lateral Ape – Travelling Form
rest 1′ x 5 waves
Animal Flow – Sneaking Ape
Lateral Ape – Travelling form
Skills
Kettlebell Cycling
[workout_short title=’KTS_TONS’ result_type=’reps’]
AMRAP unbroken Single Kettlebell Clean&Jerk – Cap Time 20′
Free Change.
Total Kg lifted count.
Rx: 24/16Kg
If you want manage a lot of reps during Pull-ups, Dumbbell or Barbell Pull like Snatch or Clean you should understand how soft grip and feeling with equipment is important.
[/workout_short]
Workout
AMRAP 4’
30 Box Jump Over
20 Ground to Overhead @[percent value=’45’ of=’snatch’ in=’kg’][/percent]
10 Bar Muscle Ups
Then max Cal Erg
Rest 4’
AMRAP 4’
24 Box Jump Over
16 Ground to Overhead @[percent value=’45’ of=’snatch’ in=’kg’][/percent]
8 Bar Muscle Ups
Then max Cal Erg
Rest 4’
AMRAP 4’
20 Box Jump Over
10 Ground to Overhead @[percent value=’45’ of=’snatch’ in=’kg’][/percent]
5 Bar Muscle Ups
Then max Cal Erg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 4’
AMRAP 4’
16 Box Jump Over
8 Ground to Overhead @[percent value=’45’ of=’snatch’ in=’kg’][/percent]
4 Bar Muscle Ups
Then max Cal Erg
[/um_show_content]
Functional Strength
Reserved for Premium • Upgrade
[um_show_content roles=’um_top,um_onair,um_element,um_class,administrator’]
Hypertrophy Training
4 Sets of:
12 Suitcase Drop Lunges
12 Back Rack Cossack Squat
12 Romanian Deadlift
Then switch side
2’ rest between each set
[/um_show_content]
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
Saturday
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
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
3 Sets for Quality
- 20″+20″ Squat Position Pallof Press
- 10+10 Single Leg Glute Bridge Pallof Press
- 10″+10 Scapula Pull ups Hold
Squat Position Pallof Press
Single Leg Glute Bridge Pallof Press
Scapula Pull ups Hold
Power
Every 3′ for 9′
Hang Power Snatch
15 Reps @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
Every 3′ for 9′
Hang Power Snatch
15 Reps @ [percent value=’33’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
Hang Power Snatch
15 Reps @ [percent value=’36’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Gymnastic Strength
Core Conditioning
3 Waves of:
10 Reps x each position
Rest 90” x 2 Waves
[/um_show_content]
Jumping Rope
Newbie
20 Rounds of
3 Low Jump Single Unders
3 Double Unders
no rest if possible
Advanced
For Time
40 Unbroken Double Unders
Workout
5 Rounds For Time
20 Kettlebell A Swings 24/16Kg
10 Toes to Rings
Rest 1’ then
5 Rounds For Time
10 Step Over Box Dumbbells 2×22,5/15Kg
[percent value=’33’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups[/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