Power Endurance Mesocycle – Week 3

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)

Ankle Mobility – Part 2

Video

Upper Body Mobility Routine N.2

Video

6 Exercises:

Quadruped T-Spine rotation – 10 reps
Seated Quadruped T-Spine rotation – 10 reps
Scorpion 90° – 10 reps each side
Shoulder flexion – 5 reps x 3 sets each side
Shoulders Dislocates with band 10 reps (slowly)
Shoulder extension with barbell – 10 Reps

Activation 1 (AT)

2 Sets for Quality

8 Reps each movement TK Single Arm Scapula Band
5 Plank Walkout
12+12 MiniBand Lateral Walk

Activation 2 (AT)

2 Sets “For Quality” of: (Increase Weight by Set)
6 + 6 Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
1’30 rest b/s

Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch

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

14 Snatches BTK @ [percent value=’37’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1+1+1+1 Snatch @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 20″
12 Snatches BTK @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1+1+1 Snatch @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′
10 Snatches BTK @ [percent value=’47’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1+1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 2′
8 Snatches BTK @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1+1 Snatch @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′
6 Snatches BTK @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] rest 20″
1+1 Snatch @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 2′
4 Snatches BTK @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 20″
1 Snatch @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

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

Squat Snatch

1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 11″
1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 11″
1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 11″
1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 11″
1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 11″
1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 11″
1 Snatch @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’84’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’84’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’84’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’84’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’84’ of=’snatch’ in=’kg’][/percent]

then rest 1’30

1 Snatch @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’87’ of=’snatch’ in=’kg’][/percent] rest 13″
1 Snatch @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Kettlebell Cycling Power Endurance

Death by Kettlebell Snatch – cap 72 reps

Kettlebell Snatch @ 16/12Kg

Notes. Change hand every 9 reps.
You cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 1 rep every 7″

if you completed go on (if you didn’t, STOP), Rest 45″ then

Death by Kettlebell Snatch – cap 96 reps

Kettlebell Snatch @ 16/12Kg

Notes. Change hand every 12 reps.
You cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 1 rep every 5″

If you completed go on. If you didn’t, STOP.
Rest 45″ then

Death by Kettlebell Snatch – cap 56 reps

Kettlebell Snatch @24/16Kg

Notes. Change hand every 7 reps.
You cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 1 rep every 7″

If you completed go on. If you didn’t, STOP.
Rest 45″ then

Death by Kettlebell Snatch – cap 80 reps

Kettlebell Snatch @24/16Kg

Notes. Change hand every 10 reps.
You cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 1 rep every 5″

If you completed go on. If you didn’t, STOP.
Rest 45″ then

Death by Kettlebell Snatch – cap 40 reps

Kettlebell Snatch @32/24Kg

Notes. Change hand every 5 reps.
You cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 1 rep every 7″

If you completed go on. If you didn’t, STOP.
Rest 45″ then

Death by Kettlebell Snatch – cap 64 reps

Kettlebell Snatch @32/24Kg

Notes. Change hand every 8 reps.
You cannot drop the Kettlebell and you can rest only in Overhead Position.

Target. 1 rep every 5″

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

Back Squat

7 (6×1) – 15 sec @ 0,35 m/s – Velocity drop 0,1 m/s
rest 3′ b/s

Notes. This shows a total of 7 Sets, with each set made up of 6 mini-sets of single rep (6×1) with 15 sec rest between each mini-set @ 0,45m/s. Each set is performed for a total of 6 reps. However only 1 rep are performed at a time with a short rest of 15 seconds.

[/um_show_content]

Back Squat

7 (6×1) – 15 sec with 3RM @RPE8
rest 3′ b/s

Notes. This shows a total of 7 Sets, with each set made up of 6 mini-sets of single rep (6×1) with 15 sec rest between each mini-set using a heavy 3RM @ RPE8. Each set is performed for a total of 6 reps, however only 1 rep is performed at a time with a short rest of 15 seconds.

Work Capacity (WC)

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

“Sandretto” – For time

Buy in
1 mile Run

then

42 Wall Ball shot
21 Burpees Box Jump Over
30 Wall Ball shot
15 Burpees Box Jump Over
15 Wall Ball shot
9 Burpees Box Jump Over

Cash out

4 Kettlebell TGU Left Arm @ 24/16Kg
4 Kettlebell TGU Right Arm @ 24/16Kg
2 Kettlebell TGU Left Arm @ 32Kg
2 Kettlebell TGU Right Arm @ 32Kg

[/workout_short]

Leaderboard

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

8 Barbell Bent Over Row 2″Hold @Top
20″+20″ Elbow Plank Star
16 Banded Press FTN/BTN Alternate

Barbell Bent Over Row

Video

Elbow Plank Star

Video

Banded Press FTN/BTN Alternate

Video

Activation 2 (AT)

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

6 + 6 Front Foot Elevated Kettlebell Muscle Snatch

1’30 rest b/s

Front Foot Elevated Kettlebell Muscle Snatch

Video

Power & Power Endurance (PE)

For Quality

Reserved for ONAIR

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

[percent value=’14’ of=’maxpull-ups’ in=”] Weighted Strict Chest to Bar [/percent] rest 10″

[percent value=’14’ of=’maxpull-ups’ in=”] Weighted Strict Chest to Bar [/percent] rest 30″

[percent value=’28’ of=’maxpull-ups’ in=”] Strict Chest to Bar [/percent] rest 10″

[percent value=’28’ of=’maxpull-ups’ in=”] Strict Chest to Bar [/percent] rest 30″

[percent value=’40’ of=’maxpull-ups’ in=”] Chest to Bar [/percent] rest 10″

[percent value=’40’ of=’maxpull-ups’ in=”] Chest to Bar [/percent] rest 1’30

[/um_show_content] [percent value=’14’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups [/percent] rest 10″

[percent value=’14’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups[/percent] rest 10″

[percent value=’14’ of=’maxpull-ups’ in=”] Weighted Strict Pull-ups [/percent] rest 30″

[percent value=’28’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 10″

[percent value=’28’ of=’maxpull-ups’ in=”] Strict Pull-ups[/percent] rest 10″

[percent value=’28’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 30″

[percent value=’40’ of=’maxpull-ups’ in=”] Pull-ups [/percent] rest 10″

[percent value=’40’ of=’maxpull-ups’ in=”] Pull-ups [/percent]

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

Rest 3′

For Quality

[percent value=’14’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent] rest 10″

[percent value=’14’ of=’strict-handstand-push-ups’ in=”] Deficit Strict HSPU [/percent] rest 30″

[percent value=’28’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] rest 10″

[percent value=’40’ of=’strict-handstand-push-ups’ in=”] HSPU [/percent] rest 10″

[percent value=’40’ 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=’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=’22’ 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]

[/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

30″ @ 50% of max effort
then reset the bike
30″ rest

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 7 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! – 30″ @ 50% don’t count on total Calories.

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

2′ @ 65% of your MHR (Aerobic Zone 1)

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

2′ @85% of your MHR (Anaerobic Threshold Zone)

45″ over 90% of your MHR (High Intensity Zone)
45″ 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 Dumbbell Fly to Row

1’30 rest b/s

Notes. Increase Weight by Set

Dumbbell Fly to Row

Video

[/um_show_content]

Stretching & Mobility (MS)

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

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

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

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

Video

Bear Crawl Hip Internal Rotation

Video

Squat Position Pallof Press

Video

Activation 2 (AT)

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

6 + 6 Single Kettlebell Cossack Thruster Contralateral

1’30 rest b/s

Single Kettlebell Cossack Thruster Contralateral

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

Death by Double Kettlebells Clean – CAP 36 reps

Kettlebells Clean 2x 16/12Kg

Notes. you cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 10″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Clean – CAP 36 reps

Kettlebells Clean 2 x 16/12 Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 7″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Clean – CAP 24 reps

Kettlebells Clean 2 x 24/16Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 10″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Clean – CAP 24 reps

Kettlebells Clean 2 x 24/16Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 7″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Clean – CAP 12 reps

Kettlebells Clean 2 x 32/24Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 10″

If you completed go on, if you didn’t, STOP.
Rest 45″ then

Death by Double Kettlebells Clean – AMRAP

Kettlebells Clean 2 x 32/24Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 7″

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

Bench Press

7 (6×1) – 15 sec @ 0,30 m/s – Velocity drop 0,1m/s
Rest 2’30 b/s

Notes. This shows a total of 7 Sets, with each set made up of 6 mini-sets of single rep (6×1) with 15 sec rest between each mini-set @ 0,45m/s. Each set is performed for a total of 6 reps. However only 1 rep is performed at a time with a short rest of 15 seconds.

[/um_show_content]

Bench Press

7 (6×1)-15 sec with 3RM @RPE 8
rest 2’30 b/s

Notes. This shows a total of 7 Sets, with each set made up of 6 mini-sets of single rep (6×1) with 15 sec rest between each mini-set using a heavy 3RM @ RPE 8. Each set is performed for a total of 6 reps, however only 1 rep is performed at a time with a short rest of 15 seconds.

Work Capacity (WC)

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

WC1: AMRAP 9′

30 alt. Step Over Box 22,5/15Kg
20 Toes to Bar
10m Handstand Walk
5 Devil Press 2×22,5/15Kg
rest 30″[/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 3′

3/2 Legless Rope Climb 4,5m
6/4 Rope Climb
9/7 Ring Muscle Ups
Max Effort Cal Ski Erg[/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: 70′
Zone (@Tips): Z2 (10′) – Z3/Z4 (10′) – Z2 (10′) – Z1 (5′) – Z5 (5′) – Z2 (10′) – Z3/Z4 (10′) – Z1 (10′)

Biking: Z2 Flat, Easy Biking Ride, No Tension; Z3/Z4 Up to the climb, Quads Tension, Little Struggle Biking, Z5 Legs firing, Hard Breathing, Try to Stand every 1′ and use Damper Over 8;
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

4 x 50 m front crawl rest aerobic pace b/s 30”
2 x 25 m breaststroke rest b/s 45”
4 x 50 m front crawl rest hard pace b/s 30”
2 x 25 m backstroke rest b/s 45”
4 x 50 m front crawl rest aerobic pace b/s 30”
2 x 25 m backstroke rest b/s 45”
2 x 100 m front crawl rest aerobic pace b/s 30”

Deload

200 m backstroke swim board using fins

Reserved for ON AIR

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

Advanced

Warmup

3 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
3 x 50 m front crawl rest b/s 40″
4 x 50 m swim board rest b/s 1’

Workout

4 x 50 m front crawl rest as slow as possible b/s 30”
2 x 25 m breaststroke rest b/s 45”
4 x 100 m front crawl rest hard pace b/s 1’
2 x 25 m backstroke rest b/s 45”
4 x 50 m front crawl rest aerobic pace b/s 30”
2 x 25 m backstroke double arms rest b/s 45”
2 x 100 m front crawl first 8m underwater rest aerobic pace b/s 30”

Deload

400 m backstroke using fins

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

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

3 Sets of:

12 Dynamic Push Ups

12 Dynamic Load Axle Bar Press

1’30 rest b/s

Notes. Increase Weight by Set

Dynamic Push Ups

Video

Dynamic Load Axle Bar Press

Video

[/um_show_content]

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

Video

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]

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

8+8+8 Tall Kneeling Scapula Band
6 Half Strict TTB Tempo 2-2-2-2
10 FitBall Hip Extension

Tall Kneeling Scapula Band

Video

Half Strict TTB

Video

FitBall Hip Extension

Video

Activation 2 (AT)

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

10 Kettlebell Burpees Step Up

1’30 rest b/s

Kettlebell Burpees Step Up

Video

Power & Power Endurance (PE)

Thrusters

7 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
6 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
5 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
6 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 15″
7 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Rest 1′

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]

Rest 1′

Sumo Deadlift High Pull

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

Deadlift

7 (6×1)-15 sec @ 0,25 m/s – Velocity drop 0,05m/s
rest 3′ b/s

Notes. This shows a total of 7 Sets, with each set made up of 6 mini-sets of single rep (6×1) with 15 sec rest between each mini-set @ 0,25m/s. Each set is performed for a total of 6 reps. However only 1 rep is performed at a time with a short rest of 15 seconds.

[/um_show_content]

Deadlift

7 (6×1) – 15 sec with 3RM @RPE 8
rest 3′ b/s

Notes. This shows a total of 7 Sets, with each set made up of 6 mini-sets of single rep (6×1) with 15 sec rest between each mini-set using a heavy 3RM @ RPE 8. Each set is performed for a total of 6 reps, however only 1 rep is performed at a time with a short rest of 15 seconds.

Work Capacity (WC)

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

Death by – Every 3′ – cap 21′

30 American Swings 24/16Kg
20 GHD Situps
10 Burpees Box Jump Over

[/workout_short]

Leaderboard

Stretching & Mobility (MS)

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

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′

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

[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

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 Mix Rack Kettlebell Over Head Step Up

1’30 rest b/s

Mix Rack Kettlebell Over Head Step Up

Video

Power & Power Endurance (PE)

Every 2′ for 8′

10/8 Cal Bike Erg

[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]RingMuscle Ups[/percent]

1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

Notes. Every set, add [percent value=’04’ of=’snatch’ in=’kg’][/percent]

Rest 2′ then

Every 2′ for 8′

10/8 Cal Row

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

1 Squat Clean @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]

Notes. Every set, add [percent value=’04’ of=’squatclean’ in=’kg’][/percent]

Kettlebell Cycling Power Endurance

Death by Double Kettlebells Jerk – CAP 36 reps

Kettlebells Jerk 2 x 16/12Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 10″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Jerk – CAP 36 reps

Kettlebells Jerk 2 x 16/12Kg

Notes. you cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 7″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Jerk – CAP 24 reps

Kettlebells Jerk 2 x 24/16Kg

Notes. you cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 10″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Jerk – CAP 24 reps

Kettlebells Jerk 2 x 24/16Kg

Notes. You cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 7″

If you completed go on, if you didn’t, STOP.
Rest 1′ then

Death by Double Kettlebells Jerk – CAP 12 reps

Kettlebells Jerk 2 x 32/24Kg

Notes. you cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 10″

If you completed go on, if you didn’t, STOP.
Rest 45″ then

Death by Double Kettlebells Jerk – AMRAP

Kettlebells Jerk 2 x 32/24Kg

Notes. you cannot drop the Kettlebells and you can rest only in Front Rack Position, under your chin.

Target. 1 rep every 7″

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′ over 90% of your MHR (High Intensity Zone)

rest 1′

2′ 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 + 12 Dumbbell Chainsaw Row

1’30 rest b/s

Notes. Increase Weight by Set

Dumbbell Chainsaw 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

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

[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 3

Monday

General Warmup (GW)

Squat Routine

Mobility (MO)

Ankle Mobility – Part 2

Upper Body Mobility Routine N.2

Activation 1 (AT)

2 Sets for Quality

TK Single Arm Scapula Band

Plank Walkout

Miniband Lateral Walk

Activation 2 (AT)

Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch

Power & Power Endurance (PE)

For Quality

Below the knees Power Snatch

Below the knees Power Snatch + Snatch Any Style

Reserved for ONAIR

Squat Snatch

Kettlebell Cycling Power Endurance

Death by Kettlebell Snatch – cap 72 reps

Death by Kettlebell Snatch – cap 96 reps

Death by Kettlebell Snatch – cap 56 reps

Death by Kettlebell Snatch – cap 80 reps

Death by Kettlebell Snatch – cap 40 reps

Death by Kettlebell Snatch – cap 64 reps

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Strength & Strength Endurance (SE)

Reserved for ONAIR

Back Squat – tempo 5.5.5.5

Back Squat

Back Squat

Work Capacity (WC)

“Sandretto” – 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

Barbell Bent Over Row

Elbow Plank Star

Banded Press FTN/BTN Alternate

Activation 2 (AT)

Front Foot Elevated Kettlebell Muscle Snatch

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:

Dumbbell Fly to Row

Stretching & Mobility (MS)

Full Body Stretching and Deload N.2

Wednesday

General Warmup (GW)

Mobility (MO)

Lower Body Mobility Routine N.2