Power Endurance Mesocycle &#8211; Week 1

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

Ankle Mobility – Part 2

Activation 1 (AT)

2 Sets for Quality

10 Prone Shoulders Angel
10+10 Half Kneeling Chop
10 Kneeling Squat Eccentric Quadriceps

Activation 2 (AT)

2 Sets “For Quality” of: (Increase Weight by Set)

6 + 6 Double Dumbbell Bulgarian Split Squat Snatch

1’30 rest b/s

Double Dumbbell Bulgarian Split Squat Snatch

Power & Power Endurance (PE)

For Quality

Below the knees Power Snatch

6 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Notes. Use VBT to test reps repeatability. Find out your MVT for BB Cycling – Recommended mean Velocity, between 1,65 and 1,8 m/s.

Below the knees Power Snatch + Snatch Any Style

10 Snatches BTK @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1+1 Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
8 Snatches BTK @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1 Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
6 Snatches BTK @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
4 Snatches BTK @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

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Squat Snatch

1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 15″
1 Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

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Kettlebell Cycling Power Endurance

AMRAP 4′

Kettlebell Snatch @32/24Kg

Notes. Change hand every 30″.

Target. 12 reps every minute (6+6 x 4)

rest 90″

AMRAP 2′

Kettlebell Snatch @32/24Kg

Notes. Change hand every 30″.

Target. 14 reps every minute (7+7 x 2)

rest 1′

AMRAP 1′

Kettlebell Snatch @32/24Kg

Notes. Change hand @ 30″.

Target. 16 reps (8+8)

Reserved for ONAIR

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Rest 30″

AMRAP 2′

Kettlebell Snatch @32/24Kg

Notes. Change hand every minute.

Target. 14 reps every minute (28 total reps – 14+14)

rest 1′

AMRAP 4′

Kettlebell Snatch @32/24Kg

Notes. Change hand every minute.

Target. 12 reps every minute (48 total reps – 12+12+12+12)

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Strength & Strength Endurance (SE)

Reserved for ONAIR

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Back Squat – tempo 5.5.5.5

3 x 3 set @ empty bar

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Reserved for ONAIR

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Back Squat

5 x (6×2) – 20 sec @ 0,5 m/s – Velocity drop 0,1 m/s
rest 3′ b/s

Notes. This shows a total of 5 Sets, made up of 6 mini-sets of 2 reps (6×2) with 20 sec rest between mini-set @ 0,5m/s.
Each mini-set is performed for a total of 12 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

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Back Squat

5 x (6×2) – 20 sec with 5RM @ RPE 8
rest 3′ b/s

Notes. This shows a total of 5 Sets, made up of 6 mini-sets of 2 reps (6×2) with 20 sec rest between mini-set using a heavy 5RM @ RPE 8. Each set is performed for a total of 12 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

Work Capacity (WC)

[workout_short title=’Dry_Impact’ result_type=’time’]

Dry Impact – For time

[percent value=’100′ of=’strict-ring-dips’ in=”] Ring Dips [/percent] 18 Double Dumbbells Squat Clean Thrusters 2×22,5/15Kg

[percent value=’75’ of=’strict-ring-dips’ in=”] Ring Dips [/percent] 15 Double Dumbbells Squat Clean Thrusters 2×22,5/15Kg

[percent value=’50’ of=’strict-ring-dips’ in=”] Ring Dips [/percent] 12 Double Dumbbells Push-ups + Squat Clean Thrusters 2×22,5/15Kg

100/80 Cal Row – Ring Dips Completed

Notes. Example if you did 20 + 15 + 10 Ring Dips = 100 cal – 45 (dips) = 65 Cal Row remains to complete the Workout. Enjoy.

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Stretching & Mobility (MS)

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.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′

Tuesday

General Warmup (GW)

Bodyweight Routine

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

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 Double Kettlebell Front Rack Cossack Lunges & Sots Press

1’30 rest b/s

Double Kettlebell Front Rack Cossack Lunges & Sots Press

Power & Power Endurance (PE)

For Quality

Reserved for ONAIR

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[percent value=’33’ of=’maxpull-ups’ in=”] Weighted Strict Chest to Bar [/percent]

rest 10″

[percent value=’66’ of=’maxpull-ups’ in=”] Strict Chest to Bar [/percent]

rest 10″

[percent value=’100′ of=’maxpull-ups’ in=”] Chest to Bar [/percent]rest 1’30

[/um_show_content] [percent value=’33’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups [/percent]

rest 10″

[percent value=’66’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

rest 10″

[percent value=’100′ of=’maxpull-ups’ in=”] Pull-ups [/percent]

Notes. Recommended weighted pull-ups is by wearing 10/6Kg vest

rest 3′

For Quality

[percent value=’33’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 10″

[percent value=’66’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’100′ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

Reserved for ONAIR

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rest 1’30

[percent value=’25’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 10″

[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’75’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

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Notes. The deficit is 4.5 inches (three rubber tiles) for men and 3 inches (two rubber tiles) for women.

Aerobic Power & Lactic Training (AP)

Assault Bike Power Output

Max Cal in 30″ – Set 30″ target on bike setup.

Rest 3′

Every 3′ for 15′ @ 90% of your max effort sprint @ 50% of 30″ max cal finded

Notes. Example: you did 30 Cal in 30″. Sprint 15 cal every 3′ for 15′.

Then no rest – jump immediately on Aerobic Capacity.

Aerobic Capacity (AC)

Reserved for ONAIR

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Assault Bike

Breath –> easy pace while:
3″ inhale
Hold as you can
3″ exhale
x 5 set then
5″ inhale
Hold as you can
5″ exhale
Hold as you can
x 5 sets

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For Quality

Run – Bike – Row – Ski – or mix it

3′ @ 65% of your MHR (Aerobic Zone 1)

2′ @ 75 % of your MHR (Aerobic Zone 2)

1′ @ 85% of your MHR (Anaerobic Threshold Zone)
30″ rest x 5 set

Notes. Wear HR sensor band

Functional Strength (FS)

Reserved for ONAIR

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3 Sets of:

12 + 12 Ring Hold Single Dumbbell Rows

1’30 rest b/s

Notes. Increase Weight by Set

Ring Hold Single Dumbbell Rows

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Stretching & Mobility (MS)

Myofascial Release

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

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.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

Wednesday

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

5+5+5 3 Position Squat Face Pull
8+8 Single Leg Hip Thrust 1″Hold @Top Position
8+8 Psoas March 1″Hold @Top Position

3 Position Squat Band Face Pull

Single Leg Hip Thrust

Psoas March

Activation 2 (AT)

2 Sets “For Quality” of: (Increase Weight by Set)

6 + 6 Single Kettlebell Swing Clean Contralateral Reverse Lunges

1’30 rest b/s

Single Kettlebell Swing Clean Contralateral Reverse Lunges

Power & Power Endurance (PE)

For Quality

Below the knees Power Clean

6 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1′
6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Notes. Use VBT to test reps repeatability. Find out your MVT for BB Cycling.

Below the knees Power Clean + Clean Any Style

10 Clean BTK @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1+1+1 Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
8 Clean BTK @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1+1 Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
6 Clean BTK @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 Clean BTK @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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Squat Clean

1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

then rest 1’30

1 Clean @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]

then rest 1’30

1 Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

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Kettlebell Cycling Power Endurance

AMRAP 3′

Double Kettlebell Clean 2x @24/16Kg

Target. 10 reps every minute.
Do not drop the Kettlebells. Rest is ONLY ALLOWED in front rack position, Kettlebells must remain under your chin

Rest 90″

AMRAP 2′

Double Kettlebell Clean 2x @24/16Kg

Target. 12 reps every minute.

Rest 1′

AMRAP 1′

Double Kettlebell Clean @2×24/16Kg

Target. 14 reps.

Reserved for ONAIR

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Rest 30″

AMRAP 1’15”

Double Kettlebell Clean 2x @32/24Kg

Target. 7 reps.
Do not drop the Kettlebells. Rest is ONLY ALLOWED in front rack position, Kettlebells must remain under your chin!!

Rest 1′

AMRAP 1’45”

Double Kettlebell Clean 2x @32/24Kg

Target. 11 reps.

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Strength & Strength Endurance (SE)

Reserved for ONAIR

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Bench Press – Tempo 5.5.5.5

3 x 3 set @ empty bar

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Reserved for ONAIR

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Bench Press

5 x (6×2) – 20 sec @ 0,45 m/s – Velocity drop 0,1 m/s
rest 3′ b/s

Notes. This shows a total of 5 Sets, made up of 6 mini-sets of 2 reps (6×2) with 20 sec rest between mini-set @ 0,45 m/s.
Each mini-set is performed for a total of 12 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

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Bench Press

5 x (6×2) – 20 sec with 5RM @RPE 8
rest 3′ b/s

Notes. * This shows a total of 5 sets, made up of 6 mini-sets of 2 reps (6×2) with 20 sec rest between mini-set using a heavy 5RM @ RPE 8.
Each mini-set is performed for a total of 12 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

Work Capacity (WC)

[workout_short title=’WED_WC1′ result_type=’reps’]

WC1: AMRAP 6′

12 Power Snatch 35/25 Kg
30 Double Unders

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Reserved for ONAIR

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rest 3′[workout_short title=’WED_WC2′ result_type=’reps’]

WC2: AMRAP 6′

12 STOH 35/25 Kg
15 Front Facing Burpees

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Stretching & Mobility (MS)

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.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

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 60′
Zone (@Tips): Z2 (10′) – Z3/Z4 (10′) – Z5 (5′) – Z1 (5′) then Repeat

Biking:Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Little Struggle Biking, Z5 Legs firing, Hard Breathing;
FC Threshold: 80% / 90%

Swim Session (AC)

Warmup

3 x 50 m backstroke rest b/s 40″
4 x 25 m swim board rest b/s 45″
3 x 50 m backstroke rest b/s 40″
4 x 50 m breaststroke rest b/s 30”

Workout

4 x 50 m front crawl aerobic pace rest b/s 1’
4 x 50 m breaststroke rest b/s 30”
6 x 50 m front crawl aerobic pace rest b/s 1’
4 x 50 m breaststroke rest b/s 30”
4 x 50 m front crawl aerobic pace rest b/s 1’

Deload

200 m backstroke swim board using fins

Reserved for ON AIR

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Advanced

Warmup

8 x 25 m backstroke rest b/s 30″
200 m swim board front crawl/ breaststroke
6 x 50 m front crawl breathe twice each pool rest b/s 1’

Workout

4 x 50 m front crawl aerobic pace rest b/s 1’
6 x 50 m backstroke aerobic pace rest b/s 1’
2 x 50 m breaststroke swim as slow as possible rest b/s 30”
4 x 50 m front crawl aerobic pace breathe twice each pool rest b/s 1’

Deload

400 m backstroke using fins

Advanced II

Warmup

4 x 100 m front crawl @2′;
4 x 100 m backstroke/breaststroke @2’/@2’30”
4 x 50 m backstroke double arms;
4 x 50 m butterfly aerobic pace rest b/s 1’
6 x 100 m breaststroke aerobic pace rest b/s 1’

Workout

4 x 100 m front crawl aerobic pace rest b/s 1’
2 x 200 m front crawl aerobic pace rest b/s 30”
8 x 50 m front crawl push hard @1’

Deload

8 x 25 underwater rest as needed

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Functional Strength (FS)

Reserved for ONAIR

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3 Sets of:

6 + 6 Barbell Over Head Cossack Squat (Start from Empty Barbell)

10″ + 10″ + 10″ Dynamic Load Axle Bar Over Head 3 Position Hold

1’30 rest b/s

Notes. Increase Weight by Set

Dynamic Load Axle Bar Over Head 3 Position Hold

Barbell Over Head Cossack Squat

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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

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

Ankle Mobility – Part 2

Activation 1 (AT)

2 Sets for Quality

5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)

Single Leg Glute Bridge Pallof Press

Bear Crawl Hip Internal Rotation

Squat Position Pallof Press

Activation 2 (AT)

2 Sets “For Quality” of: (Increase Weight by Set)

6 + 6 Single Kettlebell Thruster Theraband

1’30 rest b/s

Single Kettlebell Thruster Theraband

Power & Power Endurance (PE)

Thrusters

5 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
5 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

4 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
4 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

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rest 2′

Sumo Deadlift High Pull

rest 2′

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Strength & Strength Endurance (SE)

Reserved for ONAIR

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Barbell RDL

3 x 3 set @ empty bar

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Reserved for ONAIR

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Deadlift

5 x (6×2)- 20 sec @ 0,45 m/s – Velocity drop 0,1m/s
rest 3′ b/s

Notes. Velocity is referred to 2nd rep of each set.
This shows a total of 5 Sets, made up of 6 mini-sets of 2 reps (6×2) with 20 sec rest between mini-set @ 0,5m/s.
Each mini-set is performed for a total of 12 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

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Deadlift

5 x (6×2) -20 sec with 5RM @RPE 8
rest 3′ b/s

Notes.
This shows a total of 5 Sets, made up of 6 mini-sets of 2 reps (6×2) with 20 sec rest between mini-set using a heavy 5RM @ RPE 8.
Each mini-set is performed for a total of 12 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

Work Capacity (WC)

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Death by – Every 2′ – cap 16′

5+5 Single Dumbbell Hang Clean&Jerk 22,5/15 Kg
6 Alt. Step Up on 60/50cm Box 22,5/15 Kg
5+5m Single Dumbbell Overhead Walking Lunges 22,5/15 Kg
5+5 Single Dumbbell Hang Snatch

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Stretching & Mobility (MS)

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.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′

Saturday

General Warmup (GW)

Bodyweight Routine N.2

Notes. Follow routine step by step.

Mobility (MO)

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

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 Single Kettlebell Clean & Press Bottom Up

1’30 rest b/s

Single Kettlebell Clean & Press Bottom Up

Power & Power Endurance (PE)

From 00:00 to 03:00

10 Front facing Burpees
4 C&J @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 10 Toes to Bar
4 C&J @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] 10 Box Jump
1 C&J @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

From 04:00 to 07:00

10 Front facing Burpees
5 C&J @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] 10 Toes to Bar
5 C&J @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] 10 Box Jump
1 C&J @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]

From 08:00 to 11:00

10 Front facing Burpees
6 C&J @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 10 Toes to Bar
6 C&J @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 10 Box Jump
1 C&J @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

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rest 5′

Every 2′ for 12′

15 GHD Situps
10 m HSW
1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Notes. Every set [percent value=’02’ of=’snatch’ in=’kg’][/percent]

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Notes. Jump directly on aerobic capacity.

Aerobic Capacity (AC)

Reserved for ONAIR

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Assault Bike

Breath –> easy pace while:
3″ inhale
Hold as you can
3″ exhale
x 5 set then
5″ inhale
Hold as you can
5″ exhale
Hold as you can
x 5 set

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For Quality

Run – Bike – Row – Ski – or mix it

15′ @ 65% of your MHR (Aerobic Zone 1)

10′ @ 75 % of your MHR (Aerobic Zone 2)

5′ @85% of your MHR (Anaerobic Threshold Zone)

Notes. Wear HR sensor band.

Functional Strength (FS)

Reserved for ONAIR

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3 Sets of:

12 Barbell Snatch Grip Bent Over Row

1’30 rest b/s

Notes. Increase Weight by Set

Barbell Snatch Grip Bent Over Row

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Stretching & Mobility (MS)

Myofascial Release

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

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.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