Onair Program - Power Endurance Mesocycle

I FEEL…

[show_feeling_form_short]

How it works?

Monday

[on_comment_numbers]

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 2

Video

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 Single Kettlebell Swing Snatch Contralateral Reverse Lunges
1’30 rest b/s

Single Kettlebell Swing Snatch Contralateral Reverse Lunges

Video

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 Barbell Cycling. – Recommended mean Velocity, between 1,65 and 1,8 m/s

Below the knees Power Snatch + Snatch Any Style

12 Snatches BTK @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1+1+1 Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
10 Snatches BTK @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1+1 Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
8 Snatches BTK @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′
6 Snatches BTK @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1 Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′
4 Snatches BTK @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

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

Squat Snatch

1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’83’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’86’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’86’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’86’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’86’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Reserved for ONAIR

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

Kettlebell Cycling Power Endurance

AMRAP 3′

Kettlebell Snatch @32/24Kg

Notes. Change hand every 30″ – you cannot drop the Kettlebell and you can rest only in Overhead Position.

Tips. Try to maintain 1 reps every 4″ (or a little bit less)

Target. 16 reps every minute (8+8 x 3)

Rest 90″

AMRAP 2′

Kettlebell Snatch @32/24Kg

Notes. Change hand every 30″ – you cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 18 reps every minute (9+9 x 2)

Rest 1′

AMRAP 1′

Kettlebell Snatch @32/24Kg

Notes. Change hand @ 30″ – you cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 20 reps (10+10)

Rest 30″

[/um_show_content]

AMRAP 6′

Kettlebell Snatch @24/16Kg

Notes. Change hand every 1:30
Tips. Try to maintain 1 rep every 5 seconds

Target. 18 reps every change

Rest 1′

AMRAP 4′

Kettlebell Snatch @24/16Kg

Notes. Change hand every minute

Target. 16 reps every minute

Rest 30″

AMRAP 2′

Kettlebell Snatch @24/16Kg

Notes. Change hand every minute

Target. 14 reps every minute

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

Strength & Strength Endurance (SE)

Reserved for ONAIR

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

Back Squat – tempo 5.5.5.5

3 x 3 set @ empty bar

[/um_show_content]

Reserved for ONAIR

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

Back Squat

6 (4×2)-20 sec @ 0,45 m/s – Velocity drop 0,1m/s
rest 3′ b/s

Notes. This shows a total of 6 Sets, with each set made up of 4 mini-sets of 2 reps (4×2) with 20 sec rest between each mini-set @ 0,45m/s. Each set is performed for a total of 8 reps. However only 2 reps are performed at a time with a short rest of 20 seconds.

[/um_show_content]

Back Squat

6 (4×2)-20 sec w/ 4RM @RPE 8
rest 3′ b/s

Notes. This shows a total of 6 Sets, with each set made up of 4 mini-sets of 2 reps (4×2) with 20 sec rest between each mini-set using a heavy 4RM @ RPE 8. Each set is performed for a total of 8 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

Work Capacity (WC)

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

“What’s my name?” – For time

1 Legless Rope Climb 4,5/3/4,5
1000 m Row
1 Legless Rope Climb 4,5/3/4,5
20 Hang Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 3 Front Facing Burpees
15 Front Squat @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 6 Front Facing Burpees
10 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 9 Front Facing Burpees
5 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 12 Front Facing Burpees
1 Legless Rope Climb 4,5/3/4,5

Notes. Legless RC 4,5/3/4,5 means climb until touch 4,5m target, descend under 3m, climb again until touch target for the 2nd time.

[/workout_short]

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′

[on_comment_numbers]

Tuesday

[on_comment_numbers]

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.

Activation 1 (AT)

2 Sets for Quality

20″+20″ Single Arm Ring Row
10m Inchworm
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 “For Quality” of: (Increase Weight by Set)

6 + 6 Double Kettlebell Thruster Alternate

1’30 rest b/s

Double Kettlebell Thruster Alternate

Video

Power & Power Endurance (PE)

For Quality

Reserved for ONAIR

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

[percent value=’12’ of=’maxpull-ups’ in=”] Weighted Strict Chest to Bar [/percent]

rest 10″

[percent value=’12’ of=’maxpull-ups’ in=”] Weighted Strict Chest to Bar [/percent]

rest 10″

[percent value=’12’ of=’maxpull-ups’ in=”] Weighted Strict Chest to Bar [/percent]

rest 30″

[percent value=’24’ of=’maxpull-ups’ in=”] Strict Chest to Bar [/percent]

rest 10″

[percent value=’24’ of=’maxpull-ups’ in=”] Strict Chest to Bar [/percent]

rest 10″

[percent value=’24’ of=’maxpull-ups’ in=”] Strict Chest to Bar [/percent]

rest 30″

[percent value=’35’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

rest 10″

[percent value=’35’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

rest 10″

[percent value=’35’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]

rest 1’30

[/um_show_content] [percent value=’12’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups [/percent]

rest 10″

[percent value=’12’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups[/percent]

rest 10″

[percent value=’12’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups [/percent]

rest 30″

[percent value=’24’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

rest 10″

[percent value=’24’ of=’maxpull-ups’ in=”] Strict Pull-ups[/percent]

rest 10″

[percent value=’24’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

rest 30″

[percent value=’35’ of=’maxpull-ups’ in=”] Pull-ups [/percent]

rest 10″

[percent value=’35’ of=’maxpull-ups’ in=”] Pull-ups [/percent]

rest 10″

[percent value=’35’ of=’maxpull-ups’ in=”] Pull-ups [/percent]

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

rest 3′

For Quality

[percent value=’12’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 10″

[percent value=’12’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 10″

[percent value=’12’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 30″

[percent value=’24’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’24’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’24’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’35’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

rest 10″

[percent value=’35’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

rest 10″

[percent value=’35’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

Reserved for ONAIR

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

rest 1’30

[percent value=’9′ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 10″

[percent value=’9′ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 10″

[percent value=’9′ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent]

rest 30″

[percent value=’18’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’18’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’18’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

rest 10″

[percent value=’30’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

rest 10″

[percent value=’30’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

rest 10″

[percent value=’30’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent]

[/um_show_content]

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

4 Rounds of:
10″ ON
20″ OFF

Set time on Assault Bike Monitor

Rest 3′
Repeat until you are be able to complete the target (read the notes below) – Max 5 sets

Notes. Last week you found your Max Cal in 30″. If you didn’t, try it then rest 5′ before starting Assault Bike Power Output.
At the end of 4 Rounds you should be able to complete the same Calories or over.
Example.
Your Max Cal in 30″ is 30.
At the end of 4 Rounds of 10″ ON – 20″ OFF you should complete over 30 Cal. If you can’t, stop!.

Aerobic Capacity (AC)

Reserved for ONAIR

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

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

[/um_show_content]

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″ over 90% of your MHR (High Intensity Zone)
30″ rest

x 5 set

Notes. Wear HR sensor band

Functional Strength (FS)

Reserved for ONAIR

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

3 Sets of:

15 Barbell Snatch Grip Bent Over Row – Load by feel and keep quality movement

1’30 rest b/s

Notes. Increase Weight by Set

Barbell Snatch Grip Bent Over Row

Video

[/um_show_content]

Stretching & Mobility (MS)

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

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

[on_comment_numbers]

Wednesday

[on_comment_numbers]

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 3

Video

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

Video

Straight Arms Band Pull Down in Hinge Position

Video

Single Leg SLDL with PVC

Video

Activation 2 (AT)

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

6 + 6 Double Kettlebell Front Rack Contralateral Step Press & Step Up

1’30 rest b/s

Double Kettlebell Front Rack Contralateral Step Press & Step Up

Video

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 Barbell Cycling. – Recommended mean Velocity, between 1,65 and 1,8 m/s

Below the knees Power Clean + Clean Any Style

12 Clean BTK @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1+1+1+1 Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
10 Clean BTK @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1+1+1 Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
8 Clean BTK @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1+1 Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
6 Clean BTK @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1 Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 Clean BTK @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 20″
1+1 Clean @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Reserved for ONAIR

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

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

then rest 1’30

1 Clean @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’83’ of=’squatclean’ in=’kg’][/percent]

then rest 1’30

1 Clean @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 Clean @ [percent value=’86’ of=’squatclean’ in=’kg’][/percent]

[/um_show_content]

Kettlebell Cycling Power Endurance

AMRAP 6′

Double Kettlebell Clean 2 x @ 24/16Kg

Target. 12 reps every minute.
Do not drop the Kettlebells. Rest is ONLY ALLOWED in front rack position, Kettlebells must remain under your chin.

Rest 1′

AMRAP 4′

Double Kettlebell Clean 2 x @ 24/16Kg

Target. 14 reps every minute

Rest 1′

AMRAP 2′

Double Kettlebell Clean 2 x @ 24/16Kg

Target. 16 reps each minute

Reserved for ONAIR

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

Rest 1′

AMRAP 1’30

Double Kettlebell Clean 2 x @ 32/24Kg

Target. 9 reps
Do not drop the Kettlebells. Rest is ONLY ALLOWED in front rack position, Kettlebells must remain under your chin!!

Rest 1′

AMRAP 2′

Double Kettlebell Clean 2 x @ 32/24Kg

Target. 6 reps every minute

[/um_show_content]

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

Strength & Strength Endurance (SE)

Reserved for ONAIR

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

Bench Press – tempo 5.5.5.5

3 x 3 set @ empty bar

[/um_show_content]

Reserved for ONAIR

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

Bench Press

6 (4×2)- 20 sec @ 0,40 m/s – Velocity drop 0,1m/s
rest 3′ b/s

Notes. This shows a total of 6 sets, with each set made up of 4 mini-sets of 2 reps (4×2) with 20 sec rest between each mini-set @ 0,40m/s. Each set is performed for a total of 8 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

[/um_show_content]

Bench Press

6 (4×2)-20 sec w/ 4RM @RPE 8
rest 3′ b/s

Notes. This shows a total of 5 sets, with each set made up of 4 mini-sets of 2 reps (4×2) with 20 sec rest between each mini-set using a heavy 4RM @ RPE 8. Each set is performed for a total of 8 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 7′

[percent value=’50’ of=’maxpull-ups’ in=”]Pull-Ups[/percent]

8+8 Single Dumbbell Hang Snatch 30/22,5Kg

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

8+8 Single Dumbbell Clean&Jerk 30/22,5Kg

[/workout_short]

Reserved for ONAIR

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

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

WC2: AMRAP 5′

50 GHD Situps
50 m single Dumbbell OH Lunges 30/22,5 Kg
50 Double Unders
Max effort legless rope climb

[/workout_short]

[/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′

[on_comment_numbers]

Thursday

[on_comment_numbers]

General Warmup (GW)

Bodyweight Routine N.2

Video

Notes. Follow routine step by step.

Bike Session (WC)

Mountain Bike or Road Bike

Work Time: 60′
Zone (@Tips): Z2 (5′) – Z3/Z4 (5′) – Z5 (5′) – Z1 (5′) x 3 Sets

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: 85% / 92%

Swim Session (AC)

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

8 x 50 m front crawl @2’
4 x 100 m front crawl rest b/s 50 breaststroke

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

5 x 50 m front crawl breathe each 4 strokes rest b/s 30”
6 x 100 m front crawl aerobic pace rest b/s 25m breaststroke push hard

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;

Workout

4 x 50 m butterfly rest b/s 50 m front crawl
4 x 100 m backstroke swim as slow as possible rest b/s 30”
6 x 50 m breaststroke aerobic pace rest b/s 30”

Deload

8 x 25 underwater face up rest as needed

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

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

3 Sets of:

10 + 10 Standing Dynamic Barbell Split Prone Chest Press

20 + 20m Double Kettlebell Front Rack Carry – Heavy Kettlebell

1’30 rest b/s

Notes. Increase Weight by Set

Standing Dynamic Barbell Split Prone Chest Press

Video

Double Kettlebell Front Rack Carry

Video

[/um_show_content]

Stretching & Mobility (MS)

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

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

[on_comment_numbers]

Friday

[on_comment_numbers]

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 2

Video

Activation 1 (AT)

2 Sets for Quality

12 Banded Press FTN/BTN
8+8 HK Rotation Band
5+5 1 Leg SLDL + Knee Lift 1″Hold@Top

Banded Press FTN/BTN

Video

HK Rotation Band

Video

1 Leg SLDL + Knee Lift

Video

Activation 2 (AT)

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

10 Double Kettlebell Front Rack Step up & Press

1’30 rest b/s

Double Kettlebell Front Rack Step up & Press

Video

Power & Power Endurance (PE)

Thrusters

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

rest 1′

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

rest 1′

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

Reserved for ONAIR

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

rest 1′

[/um_show_content]

rest 1′

Sumo Deadlift High Pull

Reserved for ONAIR

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

rest 1′

[/um_show_content]

rest 1′

Strength & Strength Endurance (SE)

Reserved for ONAIR

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

Barbell RDL

3 x 3 set @ empty bar

[/um_show_content]

Reserved for ONAIR

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

Deadlift

6 (4×2)-20 sec @ 0,40 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 6 Sets, with each set made up of 4 mini-sets of 2 reps (4×2) with 20 sec rest between each mini-set @0,4m/s. Each set is performed for a total of 8 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

[/um_show_content]

Deadlift

6 (4×2)-20 sec w/ 4RM @RPE 8
rest 3′ b/s

Notes. * This shows a total of 6 Sets, with each set made up of 4 mini-sets of 2 reps (4×2) with 20 sec rest between each mini-set using a heavy 4RM @ RPE 8. Each set is performed for a total of 8 reps, however only 2 reps are performed at a time with a short rest of 20 seconds.

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

Death by – Every 2′ – cap 16′

18 Wall Ball
14 Toes To Bar
10/7 Cal Assault Bike

[/workout_short]

Leaderboard

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

[on_comment_numbers]

Saturday

[on_comment_numbers]

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 3

Video

Activation 1 (AT)

2 Sets for Quality

20″+20″ Elbow plank Star
3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
40″ Scapula Pull Up Hold

Elbow Plank Star

Video

Cossack Squat + Lunge

Video

Scapula Pull Up Hold

Video

Activation 2 (AT)

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

6 + 6 Front Foot Elevated Kettlebell Muscle Clean & Press

1’30 rest b/s

Front Foot Elevated Kettlebell Muscle Clean & Press

Video

Power & Power Endurance (PE)

Every 2′ for 14′

8/6 Cal Row

[percent value=’20’ of=’bar-muscle-ups’ in=”]Bar Muscle Ups[/percent]4 Step Over Box 2DB 30/22,5Kg
1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

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

Reserved for ONAIR

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

Kettlebell Cycling Power Endurance

Reserved for ONAIR

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

AMRAP 2′

Double Kettlebell Jerk 2x @32/24Kg

Target. 6 reps every minute
Do not drop the Kettlebells. Rest is ONLY ALLOWED in front rack position, Kettlebells must remain under your chin

rest 1′

AMRAP 1′

Double Kettlebell Jerk 2x @32/24Kg

Target. 8 reps
Do not drop the Kettlebells. Rest is ONLY ALLOWED in front rack position, Kettlebells must remain under your chin

rest 30″

[/um_show_content]

AMRAP 1′

Double Kettlebell Jerk 2x @24/16Kg

Target. 8 reps
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 Jerk 2x @24/16Kg

Target. 8 reps every minute

rest 1′

AMRAP 3′

Double Kettlebell Jerk @2×24/16Kg

Target. 8 reps

Reserved for ONAIR

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

[/um_show_content]

Notes. Jump directly on aerobic capacity

Aerobic Capacity (AC)

Reserved for ONAIR

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

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

[/um_show_content]

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)

2’30” over 90% of your MHR (High Intensity Zone)

Notes. Wear HR sensor band

Functional Strength (FS)

Reserved for ONAIR

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

3 Sets of:

12 Inclined Batwing Kettlebell

1’30 rest b/s

Notes. Increase Weight by Set

Inclined Batwing Kettlebell

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:

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

Video

[on_comment_numbers]

Comments

[wpsites_comment_form]

Training Programs

Focused Programs

Training Programs

Focused Programs

Il tuo carrello è vuoto.

Il tuo carrello è vuoto.

Il tuo carrello è vuoto.

Il tuo carrello è vuoto.

Power Endurance Mesocycle – Week 2

Monday

General Warmup (GW)

Squat Routine

Mobility (MO)

Upper Body Mobility Routine N.2

Ankle Mobility – Part 2

Activation 1 (AT)

2 Sets for Quality

Prone Shoulders Angel

Half Kneeling Chop

Kneeling Squat Eccentric Quadriceps

Activation 2 (AT)

Single Kettlebell Swing Snatch Contralateral Reverse Lunges

Power & Power Endurance (PE)

For Quality

Below the knees Power Snatch

Below the knees Power Snatch + Snatch Any Style

Reserved for ONAIR

Squat Snatch

Reserved for ONAIR

Kettlebell Cycling Power Endurance

AMRAP 3′

AMRAP 2′

AMRAP 1′

AMRAP 6′

AMRAP 4′

AMRAP 2′

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Strength & Strength Endurance (SE)

Reserved for ONAIR

Back Squat – tempo 5.5.5.5

Reserved for ONAIR

Back Squat

Back Squat

Work Capacity (WC)

“What’s my name?” – For time

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Tuesday

General Warmup (GW)

Bodyweight Routine

Mobility (MO)

Upper Body Mobility Routine

Activation 1 (AT)

2 Sets for Quality

Single Arm Ring Row

Inchworm

Elevated Single Leg Hip Bridge

Activation 2 (AT)

Double Kettlebell Thruster Alternate

Power & Power Endurance (PE)

For Quality

Reserved for ONAIR

For Quality

Reserved for ONAIR

Aerobic Power & Lactic Training (AP)

Assault Bike Power Output

Aerobic Capacity (AC)

Reserved for ONAIR

Assault Bike

For Quality

Run – Bike – Row – Ski – or mix it

Functional Strength (FS)

Reserved for ONAIR

3 Sets of:

Barbell Snatch Grip Bent Over Row

Stretching & Mobility (MS)

Upper Body Stretching and Deload

Full Body Stretching and Deload N.2

Wednesday