Kettlebell Jerk
Description
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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Activation
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
Do all the exercises as prescribed and finally do an extra set where you are having difficulty
Activation 1
Tall Kneeling Kettlebell Bottom Up 3 Position Hold
Activation 2
Tall Kneeling Kettlebell Bottom Up Elbowing Strict Press
Activation 3
Tall Kneeling Kettlebell Full ROM Strict Press
Activation 4
Half Kneeling Kettlebell Bottom Up Elbowing Strict Press
Activation 5
Half Kneeling Kettlebell Full ROM Strict Press
Activation 6
Split Position Kettlebell Jerk “Drive & Catch”
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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
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 20 Hollow Rocks
- 5+5+5 3 Pos. Squat Band Face Pull
- 12 Alt. Downdog Toes Touch 2″ hold each rep
3 Pos. Squat Band Face Pull
Downdog Toes Touch
Strength
Primal Move – Animal Flow
For Quality
5 Set of
1 Right Monkey Rolls
1 Left Cartwheel
1 Left Monkey Rolls
1 Right Cartwheel
rest 1′ x 3 waves
Cartwheel
Monkey Rolls
Power Snatch
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+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 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 3 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 3 set
Skills
Kettlebell Flow
Da Vinci
1 complete Da Vinci Flow (left + right)
no rest
10 Right Arm Kettlebell Snatch + 10 Left Kettlebell Arm Snatch
no rest
2 complete Da Vinci Flow (left + right)
no rest
8 Right Arm Kettlebell Snatch + 8 Left Kettlebell Arm Snatch
no rest
3 complete Da Vinci Flow (left + right)
no rest
6 Right Arm Kettlebell Snatch + 6 Left Kettlebell Arm Snatch
no rest
4 complete Da Vinci Flow (left + right)
no rest
4 Right Arm Kettlebell Snatch + 4 Left Kettlebell Arm Snatch
no rest
5 complete Da Vinci Flow (left + right)
no rest
2 Right Arm Kettlebell Snatch + 2 Left Kettlebell Arm Snatch
Da Vinci
Workout
AMRAP 18’
1 Round of
15 Pull-ups
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Then
1 Round of
30 Double Unders
10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
2 Rounds of
15 Pull-ups
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Then
2 Rounds of
30 Double Unders
10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
3 Rounds of
15 Pull-ups
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Then
3 Rounds of
30 Double Unders
10 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
…and go on
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
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
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
Power
Every 3′ for 9′
Hang Power Clean
10 Reps @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]
Every 3′ for 9′
Hang Power Clean
10 Reps @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
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Every 3′ for 9′
Hang Power Clean
10 Reps @ [percent value=’52’ 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″
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
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Skills
Gymnastic Strength
Handstand Strength 1.5
3 Sets of:
6 Hollow Rocks
6 Roll to Handstand Tuck Version
6 Hollow Rocks
4 Roll to Handstand Straddle Version
6 Hollow Rocks
2 Roll to Handstand Stiff Legs Version
Rest 1’ b/s
Workout
For Time
10 Burpees Step Over Box Single Dumbbell 22,5/15Kg
20 alt. Devil Press Single Dumbbell 22,5/15Kg
40 Box Jump
80 Single Dumbbell (Hang) Clean & Jerk 22,5/15Kg
40 Box Jump
20 alt. Devil Press Single Dumbbell 22,5/15Kg
10 Burpees Step Over Box Single Dumbbell 22,5/15Kg
Functional Strength
Hypertrophy Training
5 Sets of:
15 Split Kettlebell Row
12 Bent Over Elbowing Row
9 Crossbody Pendlay Row
Then switch side
2’ rest between sets
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
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 12/15 TK Straight Arms Band Pull Down
-
8 Walking Push Ups
- 6+6 Table High Rotation 2″ hold each rep
TK Straight Arms Band Pull Down
Walking Push Ups
Table High Rotation
Strength
EMOM 16′
1st: 30″ Max Single Kettlebell/Dumbbell Floor Press Left Arm
2nd: 30″ Max Single Kettlebell/Dumbbell Armbar Left Arm
3rd: 30″ Max Single Kettlebell/Dumbbell Floor Press Right Arm
4th: 30″ Max Single Kettlebell/Dumbbell Armbar Right Arm
Skills
Midline Kettlebell Protocol
Right Arm
10 Clean
5 Clean&Jerk
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
10 Clean
5 Clean&Jerk
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
8 Clean
4 Clean&Jerk
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
6 Clean
3 Clean&Jerk
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Left Arm
4 Clean
2 Clean&Jerk
2 Clean
1 Clean&Jerk
no rest
Right Arm
2 Clean
1 Clean&Jerk
no rest
Left Arm
2 Clean
1 Clean&Jerk
Workout
AMRAP 20’
30 Cal Row
15 Wall Ball
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
2 Sets for Quality
-
8 Prone Shoulder Angel
-
12 Alt. Cossack to Cossack
- 10″ hold + 20 Step Forward Toes Walk
Prone Shoulder Angel
Cossack to Cossack
Toes Walk
Skills
Primal Moves – Animal Flow
3 unbroken set of
2 Ape Reach
2 Forward Ape
1+1 Lateral Ape
1+1 Spider Monkey Crawl
rest 1′ x 3 waves
Animal Flow – Ape Reach
Animal Flow- Forward Ape
Animal Flow- Lateral Ape
Animal Flow- Spider Monkey Crawl
Gymnastic Strength
Handstand Strength 3.0
10′ Working Time
20” ON – 40” OFF x 10’
90° Handstand Hold
90º Handstand Shoulders Tap
Workout
EMOM 21’
1st – 18/16 Cal Erg
2nd – 20 Kettlebell A. Swings
3rd – 20m Handstand Walk
Functional Strength
Reserved for ONAIR
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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
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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
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
Frog Hip Mobility Routine
Notes.
Frog Hip Mobility Routine
- 5 HK Hip Extension
- 5 HK External Rotation Hip extension
- 5 HK Internal Rotation Hip extension
- Other Side
- 5 Groin Stretch Orizzontal Foot
- 5 Groin Stretch Vertical Foot
- 5 Groin Hip Extension Vertical Foot
- Other Side
- Frog Position Right Leg 20” Hold and Left Leg Push 20” On the Ground
- Other Side
- Frog Position Right Leg Hold in Maximal Internal Rotation while Left Leg perform 10 Internal Rotation
- Other side
- 90/90 5 Hip Extension 5” Eccentric Descent
- Other Side
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
2 Sets for Quality ‘
- 8+8 Single arm Ring Row Rotation
-
3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
- 30″ Double Pause Push Ups
Single Arm Ring Row Rotation
Cossack Squat + Lunge
Double Pause Push Ups
Strength
Primal Move – Animal Flow:
For Quality
10′ Practice
Chameleon – try both Version
Animal Flow – Chameleon
Animal Flow – Chameleon V2 (no stop)
Skills
Kettlebell Cycling – Swing Pattern
EMOM 5′
20″ RKC Russian Swing (Hardstyle)
10″ Russian Swing
then rest 1′
EMOM 5′
15″ RKC Russian Swing (Hardstyle)
15″ Russian Swing
then rest 1′
EMOM 5′
10″ RKC Russian Swing (Hardstyle)
20″ Russian Swing
RKC Russian Swing (Hardstyle)
Russian Swing
Workout
Death By – Every 3’ – Cap 18’
15 Thrusters 50/35Kg
10/8 Ring Muscle Ups
Functional Strength
Hypertrophy Training
4 Sets of:
15 Suitcase Deficit Split Squat
15 Suitcase Deficit Goblet Squat
15 Front Rack Squat
Then switch side
2’ rest between each set
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
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Power
Every 3′ for 9′
Hang Power Snatch
10 Reps @ [percent value=’36’ of=’snatch’ in=’kg’][/percent]
Every 3′ for 9′
Hang Power Snatch
10 Reps @ [percent value=’39’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
Hang Power Snatch
10 Reps @ [percent value=’42’ 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 1.2
Hollow Back Shift – 4 Sets of:
3 Reps – T 7”
Rest 1’ b/s
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Workout
For Time
2000m Row
– Over the Minute from 00:00 to 05:00 —> 7 Burpees Pull-ups
– Over the Minute from 06:00 to 10:00 —> 5 Burpees Pull-ups
– Over the Minute from 11:00 to 15:00 —> 3 Burpees Pull-ups
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