Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
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 2
Activation 1 (AT)
2 Sets for Quality
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
2 Sets – Increasing Weights – of:
5 + 5 Double Dumbbell Bulgarian Split Squat Clean & Press
1′ rest b/s
Double Dumbbell Bulgarian Split Squat Clean & Press
Power & Power Endurance (PE)
Power Clean & Jerk + Power Clean + Front Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 45″ for 3′
2 + 3 + 3 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:00
[/um_show_content]
Every 45″ for 3′
2 + 3 + 3 @ [percent value=’45’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1:00
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
rest 1:00
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1:00
Every 45″ for 3′
2 + 1 + 1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
rest 1:00
Every 45″ for 3′
2 + 1 + 1 @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Front Squat from Ground
9 @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent]
rest 1′
7 @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent]
rest 45″
5 @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent]
rest 30″
3 @ [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’]
3 @ [percent value=’75’ of=’squatclean’ in=’Kg’] [/percent] rest 30″
5 @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent] rest 45″
7 @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent] rest 1′
9 @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent]
[/um_show_content]
Aerobic Power & Lactic Training (AP)
EMOM 8′
4 Down&Up
4 Double Dumbbell Hang Clean 2×22,5/15Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
8 Double Dumbbells Step Over Box 2×22,5/15Kg
4 Devil Press 2×22,5/15Kg
2 Man Makers 2×22,5/15Kg
rest 1′
15+15m Shuttle Sprint
10 Front Burpees Over Dumbbells
5 Double Dumbbell Thrusters
OR
[/um_show_content]
For Time
8 Double Dumbbells Step Over Box 2×22,5/15Kg
4 Devil Press 2×22,5/15Kg
2 Man Makers 2×22,5/15Kg
rest 1′
15+15m Shuttle Sprint
10 Front Burpees Over Dumbbells
5 Double Dumbbell Thrusters
rest 1:1 x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/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)
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
Tuesday
Warmup Accessory (WA)
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 (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 3
Activation 1 (AT)
2 Sets for Quality
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Activation 2 (AT)
2 Sets – For Quality – of:
6 + 6 Ring Front Raise Alternate
1′ rest b/s
Ring Front Raise Alternate
Power & Power Endurance (PE)
Overhead Squat + Push Jerk + Push Press
3 + 6 + 3 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/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’]
[/um_show_content]
rest 2′
1 + 2 + 1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Strength & Strength Endurance (SE)
Every 3′ for 30′
Odd Set: Cluster Set Every 40″ for 2’00 (1’00 rest)
[percent value=’18’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] [percent value=’18’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]
4 Double Dumbbells Hang Clean & Press 2×22,5/15Kg
Even Set: Cluster Set Every 40″ for 2’00 (1’00 rest)
[percent value=’10’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’15’ of=’maxpull-ups’ in=”] Stiff Legs Kipping Pull-ups [/percent] [percent value=’15’ of=’maxpull-ups’ in=”] Pull-ups [/percent] [percent value=’7′ of=’maxpull-ups’ in=”] Bar Muscle Ups [/percent]
Work Capacity (WC)
For Time
60 Wall Ball
40 Cal Row
20 Ground to Overhead 50/35Kg
10 Burpees Ring Muscle-ups
[/workout_short]
Functional Strength (FS)
3 Sets “For Quality” of:
Accumulate
90″ Barbell Snatch Grip Pendlay Row – Go 60% 1RM Snatch with no sketchy movement & do not stop untill 1’30
then
90″ Strict Matador Dips
2′ rest b/set
Barbell Snatch Grip Pendlay Row
Strict Matador Dips
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
Wednesday
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
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.
Ankle Mobility – Part 2
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 – Increasing Weights – of:
6 + 6 Single Kettlebell Swing Snatch Homolateral Reverse Lunges
1′ rest b/s
Single Kettlebell Swing Snatch Homolateral Reverse Lunges
Power & Power Endurance (PE)
Squat Snatch + Power Snatch + Overhead Squat
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 45″ for 3′
2 + 3 + 3 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 1:00
[/um_show_content]
Every 45″ for 3′
2 + 3 + 3 @ [percent value=’45’ of=’snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1:00
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
[/um_show_content]
rest 1:00
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1:00
Every 45″ for 3′
2 + 1 + 1 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]
[/um_show_content]
rest 1:00
Every 45″ for 3′
2 + 1 + 1 @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Back Squat
9 @ [percent value=’60’ of=’backsquat’ in=’Kg’] [/percent]
rest 1′
7 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent]
rest 45″
5 @ [percent value=’70’ of=’backsquat’ in=’Kg’] [/percent]
rest 30″
3 @ [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’]
3 @ [percent value=’75’ of=’backsquat’ in=’Kg’] [/percent] rest 30″
5 @ [percent value=’70’ of=’backsquat’ in=’Kg’] [/percent] rest 45″
7 @ [percent value=’65’ of=’backsquat’ in=’Kg’] [/percent] rest 1′
9 @ [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 – 10 Push-ups + 1 Seated Legless Rope Climb 4,5m
2nd – 10 Toes to Rings + 1 Ring Muscle-ups
[/um_show_content]
Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality
9/7 Cal Assault Bike
18 Box Jump Over *Step Down
9/8 Cal Row
18 Double Unders
OR
[/um_show_content]
10 Rounds For Quality
9/7 Cal Assault Bike
18 Box Jump Over *Step Down
9/8 Cal Row
18 Double Unders
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
“For Quality” of:
90″ Ring Mountain Climb
Then
5 Sets x 50% of 90% – 45″ rest b/s
2′ rest b/set
Ring Mountain Climb
[/um_show_content]
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
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
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 50′
Zone (@Tips): 10′ Warm Up Easy Ride Damper 3 Over 80rpm – Alternate 15% Max Watt or Zone 2 / Seated Damper 2 Over 90rpm (1 km) – 35% Max Watt or Zone 4/5 / Standing Damper 5/6 Over 82rpm (1 km) – 5′ Cool Down 75%MHR easy ride
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 80% / 92%
Swim Session (AC)
Warmup
4 x 25 m front crawl rest b/s 30”
4 x 25 m bacstroke rest b/s 30”
2 x 25 m breaststroke
Workout
3 x ( 100 + 25 + 50 ) m front crawl aerobic pace – push hard – backstroke easy pace no rest between set
2 x 25 m breaststroke swim board
3 x ( 100 + 25 + 50 ) m front crawl aerobic pace – push hard – backstroke easy pace no rest between set
Deload
1 x 100 backstroke / breaststroke easy pace switch each 25 m
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
2 x 100 m front crawl
2 x 50 m backstroke
2 x 100 m breaststroke
2 x 25 m swim board
Workout
6 x ( 100 + 50 ) m front crawl push hard / backstroke easy pace rest b/s 45”
4 x 25 m breaststroke easy pace
2 x ( 4 x 25 ) m underwater using fins rest b/s 50”
Deload
100 m front crawl easy pace
[/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″ Declined Batwing Kettlebell
Then No Rest
60″ Lateral Ring Stir the Pot
2′ rest b/set
Declined Batwing Kettlebell
Lateral Ring Stir the Pot
[/um_show_content]
Friday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Squat Routine
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
Ankle Mobility – Part 3
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 – Increasing Weights – of:
6 + 6 Single Kettlebell Thruster Theraband
1′ rest b/s
Single Kettlebell Thruster Theraband
Power & Power Endurance (PE)
Squat Clean + Thrusters + Hang Clean Thrusters
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 45″ for 3′
2 + 3 + 3 @ [percent value=’30’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:00
[/um_show_content]
Every 45″ for 3′
2 + 3 + 3 @ [percent value=’37’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1:00
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’42’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
rest 1:00
Every 45″ for 3′
2 + 2 + 2 @ [percent value=’47’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1:00
Every 45″ for 3′
2 + 1 + 1 @ [percent value=’52’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
rest 1:00
Every 45″ for 3′
2 + 1 + 1 @ [percent value=’57’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
For Quality
2 Box Jump 70/60cm
1 Deficit Deadlift + 10 no touch Deadlift @ [percent value=’50’ 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
6 Hang Muscle Clean @ [percent value=’45’ of=’squatclean’ in=’Kg’] [/percent]
2 Box Jump 70cm
[/um_show_content]
rest 3′ x 3 set
Work Capacity (WC)
For Time
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Rounds of
40 GHD Situps
20m Handstand Walk
then
[/um_show_content]
2 Rounds of
10 Sandbag Clean 150/115lbs
10m Sandbag Carry
10 Burpees Over Sandbag
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
Warmup Accessory (WA)
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 (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.
Ankle Mobility – Part 2
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 – Start from empty barbell – of:
6 Barbell Over Head Jumping Squat
1′ rest b/s
Barbell Over Head Jumping Squat
Power & Power Endurance (PE)
Squat Snatch + Power Snatch + Overhead Squat
Reserved for ONAIR
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Every 45″ for 3′
(1+1+1) x 3 t&go @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]
rest 1:00
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Every 45″ for 3′
(1+1+1) x 3 t&go @ [percent value=’45’ of=’snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
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rest 1:00
Every 45″ for 3′
(1+1+1) x 2 t&go @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
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rest 1:00
Every 45″ for 3′
(1+1+1) x 2 t&go @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
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rest 1:00
Every 45″ for 3′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]
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rest 1:00
Every 45″ for 3′
1+1+1 [percent value=’65’ of=’snatch’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
For Quality – try unbroken Set
1 Ring Muscle Ups
[percent value=’35’ of=’strict-ring-dips’ in=”] Ring Dips [/percent] [percent value=’30’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent]
Reserved for ONAIR
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20″ L-Sit position
rest 3′ x 3 set
Functional Strength (FS)
Reserved for ONAIR
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4 Sets “For Quality” of:
90″ Dumbbell Fly Bench Press
Then
60″ Pike Hand Stand Push Ups
2′ rest b/set
Dumbbell Fly Bench Press
Pike Hand Stand Push Ups
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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.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