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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

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
Video

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 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 12 Plank with Trunk Rotation 1″Hold @Top
  2. 12 Cossack to Cossack 1″Hold @Bottom 
  3. 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Video
Cossack to Cossack
Video
3 Position Squat Band Face Pull
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

3 + 3 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband
Video

Power & Power Endurance (PE)

Power Clean + Front Squat + Squat Clean&Jerk
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 40″ for 4′

3 + 2 + 1 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]

rest 1:30

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Every 40″ for 4′

3 + 2 + 1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]

rest 1:30
Every 40″ for 4′

3 + 2 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

Front Squat from Ground

8 @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
6 @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent] rest 45″
4 @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent] rest 30″
2 @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent] rest 15″
1 @ [percent value=’85’ of=’squatclean’ in=’Kg’] [/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest 15″
2 @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent] rest 30″
4 @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent] rest 45″
6 @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
8 @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent]

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Aerobic Power & Lactic Training (AP)

EMOM 8′

8 Air Squat
4 Double Dumbbell Hang Clean 2×22,5/15Kg

Reserved for ONAIR

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For Time

30 Axle bar Thrusters @25/15Kg
20m (10+10m) Overhead Lunges @25/15Kg
10 Front Burpees Over Axle

Notes. *then slow your breath and wait until BPM is below 65% of MHR then restart until Anaerobic Training Effect is between 3.1 and 3.9 – reset your cardio first

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OR
For Time

30 Axle bar Thrusters @25/15Kg
20m (10+10m) Overhead Lunges @25/15Kg
10 Front Burpees Over Axle
rest 1:1 x 4 set

Reserved for ONAIR

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then jump onto Aerobic Capacity Section

[/um_show_content]

Aerobic Capacity (AC)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

For Quality

20′ mix monostructural element nothing over 80% of MHR

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

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

Video
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Tuesday

Warmup Accessory (WA)

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
Video

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Ankle Mobility – Part 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Push Jerk theraband

1′ rest b/s

Single Kettlebell Push Jerk theraband
Video

Power & Power Endurance (PE)

Push Press + Push Jerk + Overhead Squat

3 + 6 + 3 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest 1′ x 2 set

[/um_show_content] rest 2′
2 + 4 + 2 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest 1′ x 2 set

[/um_show_content] rest 2′
1 + 2 + 1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent]

Reserved for ONAIR

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rest 1′ x 2 set

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Strength & Strength Endurance (SE)

Every 3′ for 30′
Odd Set: Cluster Set Every 30″ for 2′ (1′ rest)

4 Bench Press @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] 4 Double Dumbbells Seated Press 2×22,5/15Kg

Even Set: Cluster Set Every 30″ for 2′ (1′ rest)

[percent value=’10’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’20’ of=’maxpull-ups’ in=”] Sitff Legs Kipping Pull-ups [/percent] [percent value=’7′ of=’maxpull-ups’ in=”] Bar Muscle Ups [/percent]

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’time’]

For Time

24 alt. Dumbbell Snatch 25/17,5Kg
4 Rope Climb
20 alt. Dumbbell Snatch 25/17,5Kg
8 Ring Muscle Ups
16 alt. Dumbbell Snatch 25/17,5Kg
12 Bar Muscle-Ups
12 alt. Dumbbell Snatch 25/17,5Kg
16 Chest to Bar Pull-ups
8 alt. Dumbbell Snatch 25/17,5Kg
20 Pull-ups
4 alt. Dumbbell Snatch 25/17,5Kg

[/workout_short]

Leaderboard

Functional Strength (FS)

3 Sets “For Quality” of:

Accumulate
90″ Doubles Kettlebell Banded Bent Over Row – Go Medium Weight with no sketchy movement & do not stop untill 1’30
then
90″ Plyo Push-ups to Deficit

2′ rest b/set

Doubles Kettlebell Banded Bent Over Row
Video
Plyo Push-ups to Deficit
Video

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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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Wednesday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

General Warmup (GW)

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation 1 (AT)

2 Sets for Quality
  1. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Reverse Lunge+ Knee Lift
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Dumbbell Bulgarian Split Squat Snatch

1′ rest b/s

Double Dumbbell Bulgarian Split Squat Snatch
Video

Power & Power Endurance (PE)

Power Snatch + Overhead Squat + Hang Squat Snatch
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 40″ for 4′

3 + 2 + 1 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]

rest 1:30

[/um_show_content]

Every 40″ for 4′

3 + 2 + 1 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]

rest 1:30
Every 40″ for 4′

3 + 2 + 1 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

Back Squat

8 @ [percent value=’60’ of=’backsquat’ in=’Kg’] [/percent] rest 1′
6 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 45″
4 @ [percent value=’70’ of=’backsquat’ in=’Kg’] [/percent] rest 30″
2 @ [percent value=’75’ of=’backsquat’ in=’Kg’] [/percent] rest 15″
1 @ [percent value=’85’ of=’backsquat’ in=’Kg’] [/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest 15″
2 @ [percent value=’75’ of=’backsquat’ in=’Kg’] [/percent] rest 30″
4 @ [percent value=’70’ of=’backsquat’ in=’Kg’] [/percent] rest 45″
6 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 1′
8 @ [percent value=’60’ of=’backsquat’ in=’Kg’] [/percent]

[/um_show_content]

Work Capacity (WC)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 10′

1st – 20 GHD Situps
2nd – 20m Handstand Walk

[/um_show_content]

Aerobic Capacity (AC)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

For Quality

1000m Bike Erg
50 Double Unders
100 calories Assault Bike
25 Box Jump 60/50cm
500m Row
12 Step Over Box Double Dumbbell 2×22,5/15Kg

Notes. *continue until Training Effect is between 3.1 and 3.9, work not over 85% of MHR
OR

[/um_show_content]

2 Rounds For Quality

1000m Bike Erg
50 Double Unders
100 calories Assault Bike
25 Box Jump 60/50cm
500m Row
12 Step Over Box Double Dumbbell 2×22,5/15Kg

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

“For Quality” of:

Find Max Effort Strict Toes to Ring
Then
5 Sets x 50% of Max Effort – 1′ rest b/s

2′ rest b/set

Strict Toes to Ring
Video

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

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

Video
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Thursday

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 60′
Zone (@Tips): Alternate 15% Max Watt or Zone 2 / Seated Damper 3 Over 80rpm (2 km) – 25% Max Watt or Zone 3 / Seated Damper 3/4 Over 87rpm (1 km) – 35% Max Watt or Zone 4/5 / Standing Damper 8 Over 77rpm (750 m)

Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 78% / 87%

Swim Session (AC)

Warmup

4 x 25 m front crawl
4 x 25 m backstrokes / breaststrokes switch each 25 m
4 x 25 m front crawl

Workout

2 x 100 m front crawl push hard rest b/s 50 breaststrokes
4 x 50 m backstroke rest b/s 45”
2 x 100 m front crawl push hard rest b/s 50 breaststrokes
6 x ( 25 + 25 ) m underwater dolphin kicks with fins / backstroke only legs easy pace rest b/s 1’

Deload

100 m backstroke swim board using fins

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced
Warmup

1 x 100 m front crawl
2 x 50 m backstroke b/s 45″
4 x 50 m breaststrokes rest b/s 45”
4 x 50 m swim board rest b/s 1’
1 x 100 front crawl

Workout

6 x 50 m front crawl push hard @1’10”
2 x ( 4 x 25 ) m legs breaststrokes – dolphin arms / backstrokes / breaststrokes / front crawl push hard rest b/s 1’30”
6 x 50 m front crawl push hard @1’10”
2 x ( 4 x 25 ) m legs breaststrokes – dolphin arms / backstrokes / breaststrokes / front crawl push hard rest b/s 1’30”
4 x 50 backstroke easy pace rest b/s 30”

Deload

100 m backstroke using fins

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

3 Sets “For Quality” of:

Accumulate
90″ Ring Push Ups & Front Raise
Then No Rest
60″ Ring Hold Single Dumbbell Rows (Left – Medium Weight)
60″ Ring Hold Single Dumbbell Rows (Right – Medium Weight)

2′ rest b/set

Ring Push Ups & Front Raise
Video
Ring Hold Single Dumbbell Rows
Video

[/um_show_content]

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Friday

Warmup Accessory (WA)

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
Video

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3
Video

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
Video

Activation 1 (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video

Activation 2 (AT)

2 Sets – Start from empty barbell – of:

6 Tall Kneeling Z Press KB Bottom Up

1′ rest b/s

Tall Kneeling Z Press KB Bottom Up
Video

Power & Power Endurance (PE)

Squat Clean Thrusters + Hang Squat Clean Thrusters + Thrusters
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 40″ for 4′

1 + 2 + 3 @ [percent value=’37’ of=’cleanjerk’ in=’Kg’] [/percent]

rest 1:30

[/um_show_content]

Every 40″ for 4′

1 + 2 + 3 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’] [/percent]

rest 1:30
Every 40″ for 4′

1 + 2 + 3 @ [percent value=’52’ of=’cleanjerk’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

For Quality

2 Box Jump 70/60cm
1 Deficit Deadlift + 14 no touch Deadlift @ [percent value=’40’ of=’Deadlift’ in=’Kg’] [/percent] 2 Box Jump 70cm

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest 1′

2 Box Jump 70/60cm
8 Hang Muscle Clean @ [percent value=’40’ of=’squatclean’ in=’Kg’] [/percent] 2 Box Jump 70cm

[/um_show_content]

rest 3′ x 3 set

Notes. use straps

Work Capacity (WC)

For Time

800m Run
40m Double Dumbbells Overhead Carry @2×30/22,5Kg
20 Double Dumbbells Shoulder to Overhead @2×30/22,5Kg
10 alt. Single Dumbbell Split Snatch @30/22,5Kg

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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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Saturday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

Activation 1 (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Dumbbell Bulgarian Split Squat Snatch

1′ rest b/s

Double Dumbbell Bulgarian Split Squat Snatch
Video

Power & Power Endurance (PE)

Power Snatch + Overhead Squat + Hang Squat Snatch
Reserved for ONAIR

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Every 40″ for 4′

1 + 2 + 3 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]

rest 1:30

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Every 40″ for 4′

1 + 2 + 3 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]

rest 1:30
Every 40″ for 4′

1 + 2 + 3 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

For Quality – try unbroken Set

3 Ring Skin the Cat

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

[percent value=’15’ of=’ring-muscle-ups-in-2′ in=”] Strict Ring Muscle Ups [/percent]

[/um_show_content] [percent value=’35’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent] [percent value=’35’ of=’strict-ring-dips’ in=”] Ring Dips [/percent]

rest 3′ x 3 set

Notes. If you can’t do Ring Muscle Ups, scale to Ring Pull-ups (double Reps)

Functional Strength (FS)

Reserved for ONAIR

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4 Sets “For Quality” of:

Find Max Effort Dynamic Plank Hold
Then
60″ Plank Push ups Rotational Row Alt. – Light Weight

2′ rest b/set

Dynamic Plank Hold
Video
Plank Push ups Rotational Row
Video

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Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

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

Video
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