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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SKILLS DEVELOPMENT

Kettlebell Jerk

Reserved for ONAIR

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System

Neurological Development, so don’t rush, keep low HR for maximize learning.

Time

Up to 40 minutes.

When

After a light 5′ general warmup, add this schedule in any daily session when you have time during the week. It’s not important if it’s rest, recovery or training day.

Development

Skill is built by 3 main sections (body mechanics, activation, skill development). Every section is essential to maximize brain neurological development.

Body Mechanics Section

Through specific techniques of joint mobility and relative coordination of the various muscle group, we aim to improve the mechanics of the movement.

Activation

It’s used by working to strengthening the brain to muscle connection. Neuromuscular junction is the point at an electrical impulse is sent from the nervous system and passed to the muscle. These impulses signal the muscle fibres to contract and produce movement.

Skill Section

Skills allow you to fully manage the exercise. We strongly believe understanding a movement is more relevant than simply do it. Find out the best form to develop ergonomic movement with the correct power expression.

How

Follow step by step video. Don’t rush, spend your time to focus on a perfect form.

Limits

If you can’t manage all sub-section don’t worry. Neurological development requires a learning time. Sometimes it takes hours, days or even weeks. Videos on each section are made step by step so concentrate yourself on the movement you can’t perform correctly and not on the final result.

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Reserved for ONAIR

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Before do this training session we recommend follow Arms and Forearms Release and Stretching Section
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

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Do all the exercises as prescribed and finally do an extra set where you are having difficulty

30/40″ Supinated Bar Passive Hang

Supinated Bar Passive Hang

10/12 Reps Scorpion 90°

Scorpion 90°

6/8 Reps With 2″ Hold

Supinated Bar Knee to Chest

8/10 Reps With 1″ Hold

Table High Rotation

20/30 Reps

Bar Hang Rotation

6/8 Reps

Table Rotation + Extension

10/12 Reps with 1″ Hold

Bar Hang Rotation with Scapula Activation

8/10 Reps

Single Arm Scapula Push Ups

6/8 Reps with 1″ OH Hold

Power Position Band Scapula Rotation + Extension

10/12 Reps

Power Position Band OH Pull Down

10/12 Reps

Power Position Band OH Internal Rotation

10/12 Reps

Power Position Band OH External Rotation

Monday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Squat Routine

Notes. Follow routine step by step.

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
2 Sets for Quality
  1. 30″ Hollow Hold
  2. 20″+20″ Single ArmRing Row Hold
  3. 8+8+8 TK Scapula Band
Single Arm Ring Row Hold
TK Scapula Band
Primal Move – Animal Flow
For Quality

4+4 Scorpion Reach (2″ Hold)
2+2 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
3+3 Scorpion Reach (2″ Hold)
3+3 Bear Crab Rolls
6 alt. Monkey Rolls
1′ rest
2+2 Scorpion Reach (2″ Hold)
4+4 Bear Crab Rolls
6 alt. Monkey Rolls

Notes. *try to move smooth without transitions between exercises
Scorpion Reach
Bear Crab Rolls
Monkey Rolls
Power Snatch + Squat Snatch

1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] rest 45″ x 3 set
rest 2′
1+1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Kettlebell Flow
Atlanta – For Quality

5 Unbroken Right Arm Sets
no rest
5 Unbroken Left Arm Sets
no rest
4 Unbroken Right Arm Sets
no rest
4 Unbroken Left Arm Sets
no rest
3 Unbroken Right Arm Sets
no rest
3 Unbroken Left Arm Sets
no rest
2 Unbroken Right Arm Sets
no rest
2 Unbroken Left Arm Sets
no rest
1 Unbroken Right Arm Set
no rest
1 Unbroken Left Arm Set
rest 1′
max unbroken Right Arm Set
rest 1′
max unbroken Left Arm Set

Atlanta

AMRAP 20’
20 Strict HSPU
30 Overhead @[percent value=’20’ of=’backsquat’ in=’kg’][/percent] 40 HSPU
50 Front Squat @[percent value=’20’ of=’backsquat’ in=’kg’][/percent] 60 Hand Release Push-ups
70 Back Squat @[percent value=’20’ of=’backsquat’ in=’kg’][/percent]

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

Tuesday

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

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

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 
Every 3′ for 9′
Hang Power Clean

12 Reps @ [percent value=’39’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Every 3′ for 9′
Hang Power Clean

12 Reps @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Reserved for ONAIR

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Every 3′ for 9′
Hang Power Clean

12 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.

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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″

Devil Press 2×22,5Kg or alternate with single DB
Rest 2′ x 5 sets

Reserved for ONAIR

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then

AMRAP 30″

Max Cal Erg
Rest 2′ x 5 sets

Notes. Use Rower, Bike or Ski as you want.

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Notes. Think that intensity is the key of this protocol, so you can jump with a Backpack or some additional load to make it tougher.
Gymnastic Strength
Handstand Strength 1.2
8 Sets of:

‘Ovetto’

Inverted TABATA (10” ON – 20” OFF)

4 rounds of:

10 Front Facing Burpees
20 Deadlift @ [percent value=’30’ of=’deadlift’ in=’kg’][/percent] 30 Double Unders
20m Handstand Walk
10 Bar Muscle Ups

Hypertrophy Training
4 Sets of:

15 Plank Row
15 Plank Lateral Raises
15 Plank Front Raises
Then switch side
15 Banded Push Ups

2’ rest between sets

Notes. Focus on full ROM and Quality Movement.
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:

  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

Wednesday

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
Bodyweight Routine N.2

Notes. Follow routine step by step.

EMOM 6′
  1. 30″ Double Pause Push ups

  2. 20″+20″ Single arm Ring Row Hold

  3. 30″ Fitball HE
Double Pause Push ups
Single Arm Ring Row Hold
Fitball HE
EMOM 15′

1st: 30″ Max Double Dumbbell Bench Press
2nd: 30″ Max Double Dumbbell Man Makers
3rd: Rest

Midline Kettlebell Protocol
Notes. Every Drop perform 25 V-ups
Right Arm

10 Snatch
5 Overhead Squat
8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Left Arm

10 Snatch
5 Overhead Squat
8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Right Arm

8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Left Arm

8 Snatch
4 Overhead Squat
6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Right Arm

6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Left Arm

6 Snatch
3 Overhead Squat
4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Right Arm

4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Left Arm

4 Snatch
2 Overhead Squat
2 Snatch
1 Overhead Squat
no rest

Right Arm

2 Snatch
1 Overhead Squat
no rest

Left Arm

2 Snatch
1 Overhead Squat

4 Rounds of:

30” for max reps GTOH @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] 30” for max reps GHD Situps
30” for max reps Pull-ups
60” rest
30” for max reps Pull-ups
30” for max reps GHD Situps
30” for max reps GTOH @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] 60″ rest

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

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

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Bodyweight Routine

Notes. Follow routine step by step.

2 Sets for Quality
  1. 10 Hip Rotation + Trunk Flexion

  2. 8 Squat Flow + Trunk Rotation

  3. 10″ Hold +6 Reps  Bird Dog (each side)
Hip Rotation + Trunk Flexion
Squat Flow + Trunk Rotation
Bird-Dog
Primal Moves – Animal Flow
4 unbroken set of

2 Ape Reach
2 Forward Ape
1+1 Lateral Ape
rest 1′ x 3 waves

Animal Flow – Ape Reach
Animal Flow- Forward Ape
Animal Flow- Lateral Ape
Gymnastic Strength
Handstand Strength 1.1
5 Sets of:

12 Shoulders Tap – Full Plank Position
10 Shoulders Tap – 45° Handstand
8 Shoulders Tap – Handstand
10 Shoulders Tap – 45° Handstand
12 Shoulders Tap – Full Plank Position

Rest 1’ b/s

EMOM 20’

1st – 1+1+1 Squat Clean @[percent value=’70’ of=’squatclean’ in=’kg’][/percent] 2nd – max Cal Erg – Push Hard
3rd – 1 Squat Clean @[percent value=’70’ of=’squatclean’ in=’kg’][/percent] 4th – easy pace on Erg

Reserved for ONAIR

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Hypertrophy Training
4 Sets of:

15 Double Dumbbell Tall Kneeling Clean & Press
15 Double Dumbbell Bent Over Row
12+12 Bent Dumbbell Front Raises Holding

2’ rest between each sets

Notes. Focus on ROM and no sketchy movement.

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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

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

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.

EMOM 6′
  1. 40″ Heel to Toes Walk
  2. 40″ ALT 2″ hold Downdog Toes Touch
  3. 40″ Reverse Crab Walk
Heel to Toes Walk
Downdog Toes Touch
Reverse Crab Walk
Primal Move – Animal Flow:
For Quality
4 set of

1+1 Cartwheel
2+2 Spider Monkey Crawl
rest 1′ x 5 waves

Animal Flow – Cartwheel
Spider Monkey Crawl
Kettlebell Flow – Fort Diemerdam I

5′ ON – 1′ OFF
4′ ON – 45″ OFF
3′ ON – 30″ OFF
2′ ON – 15″ OFF
1′ ON

Fort Diemerdam I
21-15-9 Reps For Time

Thrusters 43/30Kg
Pull-ups

Rest 1:1 then

9-15-21 Reps For Time

Pull-ups
Thrusters 43/30Kg

Rest 1:1 then

21-15-9 Reps For Time

Thrusters 43/30Kg
Pull-ups

Hypertrophy Training
4 Sets of:

12 Half Kneeling Curl
12 Half Kneeling High Pull
12 Half Kneeling Snatch
12 Half Kneeling Shoulder Press
Then switch side

2’ rest between each set

Notes. Focus on ROM and Real Pumping.
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:

  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

Saturday

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
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.

3 Sets for Quality
  1. 20″+20″ Squat Position Pallof Press
  2. 10+10 Single Leg Glute Bridge Pallof Press
  3. 10″+10  Scapula Pull ups Hold
Squat Position Pallof Press
Single Leg Glute Bridge Pallof Press
Scapula Pull ups Hold
Every 3′ for 9′
Hang Power Snatch

12 Reps @ [percent value=’33’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Every 3′ for 9′
Hang Power Snatch

12 Reps @ [percent value=’36’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Reserved for ONAIR

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Every 3′ for 9′
Hang Power Snatch

12 Reps @ [percent value=’39’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.

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Reserved for ONAIR

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Gymnastic Strength
Core Conditioning 1.3

30 Sit-ups
Max Effort Flutter Kicks

2’ Rest

20 Sit-ups
Max Effort Flutter Kicks

2’ Rest

10 Sit-ups
Max Effort Flutter Kicks

2’ Rest

Max Effort Flutter Kicks

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20’ AMRAP

20m Single Dumbbell Overhead Lunges 22,5/15Kg
20 Toes to Bar
20 Burpees

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

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