I FEEL…
Monday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Activation 2 (AT)
2 Sets “For Quality” of: (Increase Weight by Set)
6 + 6 Single Kettlebell Lateral Swing Clean
1’30 rest b/s
Single Kettlebell Lateral Swing Clean
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 4′
Tall Clean
3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
EMOM 4′
Push Jerk + Deep Push Jerk
2+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Power Clean + Squat Clean&jerk – Drop&go
1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Front Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Ramping to 0,8m/s – start from [percent value=’55’ of=’squatclean’ in=’kg’][/percent] then
4 x 4 over 0,65m/s
rest 1’30 b/s
OR
[/um_show_content]
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
4 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
Aerobic Capacity (AC)
Bike Erg
3′ @ 75% of your MHR (Aerobic Zone 1)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″
x 8 set
Functional Strength (FS)
Functional Strength Hypertrophy
3 Sets in Stripping of:
45″ Split Stance Barbell Romanian Deadlift – @60/40 kg
20″ Transition
45″ Split Stance Barbell Romanian Deadlift – @60/40 kg
2′ rest b/s
Split Stance Barbell Romanian Deadlift
Stretching & Mobility (MS)
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Tuesday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation 1 (AT)
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
Activation 2 (AT)
2 Sets “For Quality” of: (Increase Weight by Set)
6 + 6 Double Kettlebell Snatch Bottom Up
1’30 rest b/s
Double Kettlebell Snatch Bottom Up
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 4′
Tall Snatch + Overhead Squat
2+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 4′
Power Snatch + Push Jerk Behind the Neck + Snatch Balance
1+1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Power Snatch + Squat Snatch – Drop&go
1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
3+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Every 2′ for 12′
20 Double Kettlebell Seated Press 2×12/8Kg
15 Push-ups
Aerobic Power & Lactic Training (AP)
Anaerobic System Improving Protocol
10 Double Kettlebell Russian Swing 2x24Kg
10+10 m Shuttle Sprint
10 Box Jump Over
10 Double Kettlebell Russian Swing 2x24Kg
Then seat and slow down your breath until HR drop under 70% of MHR.
Repeat x 8 sets or until Anaerobic Training Effect is over 3.0.
Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Wednesday
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 60′
Zone (@Tips): Alternate Z2 (15′) – Z3/Z4 (5′)
Biking: Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Struggle Biking, Push on Bike Pace;
FC Threshold: 65% / 75%
Swim Session (SW)
Warmup
3 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
3 x 50 m front crawl rest b/s 40″
Workout
4 x 50 m breaststroke b/s 30”
2 x 50 m front crawl rest b/s 45”
4 x 50 m backstroke rest b/s 30”
2 x 50 m front crawl rest b/s 30”
4 x 25 m backstroke rest b/s 45”
3 x 100 m front crawl rest b/s 30”
Deload
200 m backstroke swim board using fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
3 x 50 m front crawl rest b/s 40″
4 x 50 m swim board rest b/s 1’
Workout
8 x 50 m front crawl as slow as possible rest b/s 30”
2 x 25 m breaststroke rest b/s 45”
6 x 50 m front crawl rest hard pace b/s 1’
4 x 25 m backstroke rest b/s 45”
4 x 50 m front crawl aerobic pace rest b/s 30”
2 x 25 m backstroke double arms rest b/s 45”
3 x 100 m front crawl 8m underwater each turn rest pace b/s 30”
Deload
200 m backstroke using fins
[/um_show_content]
Functional Strength (FS)
Functional Strength Hypertrophy
3 Sets in Accumulation of:
30″ Barbell Snatch Grip Bent Over Row – @60/40 kg
Max Effort Barbell Snatch Grip Bent Over Row – @40/25 kg
2′ rest b/s
Barbell Snatch Grip Bent Over Row
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Thursday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Friday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation 1 (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Activation 2 (AT)
2 Sets “For Quality” of: (Increase Weight by Set)
6 + 6 Single Dumbbell Cross Body Muscle Snatch
1’30 rest b/s
Single Dumbbell Cross Body Muscle Snatch
Power & Power Endurance (PE)
Every 30″ for 9′
1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Back Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
then
6 x 4 @ 0,65 m/s
rest 2′ b/s
[/um_show_content]
6 x 4 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Work Capacity (WC)
5 Rounds For Time
6+6 Dumbbell C&J 22,5/15Kg
20″ Rest
12 Wall Ball
20″ Rest
16 Cal Row
20″ Rest
Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Run
3′ @ 75% of your MHR (Aerobic Zone 1)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″
x 8 set
[/um_show_content]
Functional Strength (FS)
Functional Strength Hypertrophy
2 Sets in Stripping of:
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @12/8 kg
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @16/12 kg
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @24/16 kg
2′ rest b/s
Double Kettlebell Front Rack Squat Pulse 1/4
Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Activation 2 (AT)
2 Sets “For Quality” of: (Increase Weight by Set)
6 + 6 Rear Foot Elevated Kettlebell Muscle Clean & Press
1’30 rest b/s
Rear Foot Elevated Kettlebell Muscle Clean & Press
Power & Power Endurance (PE)
Every 30″ for 6′
1 Power Clean + 1 Hang Squat Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
Deadlift
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
then
6 x 4 @ 0,65 m/s
rest 2′ b/s
[/um_show_content]
6 x 4 @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 2′ b/s
Work Capacity (WC)
AMRAP in 16′
Ground to Overhead @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
while
@ 00:00 –> 20/16 Cal Row
@ 02:00 –> 20/14 Cal Assault Bike
@ 04:00 –> 20/16 Cal Bike Erg
@ 06:00 –> 20/16 Cal Ski
@ 08:00 –> 10/8 Cal Row
@ 10:00 –> 10/7 Cal Assault Bike
@ 12:00 –> 10/8 Cal Bike Erg
@ 14:00 –> 10/8 Cal Ski
Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible