I FEEL…
Monday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 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 Thruster Theraband
1′ rest b/s
Single Kettlebell Thruster Theraband
Power & Power Endurance (PE)
3 Rounds For Time
5 Front Facing Burpees
5 Double Dumbbells Thrusters 2×22,5/15Kg
3 Front Facing Burpees
3 Double Dumbbells Thrusters 2×22,5/15Kg
1 Front Facing Burpees
1 Double Dumbbells Thrusters 2×22,5/15Kg
[percent value=’50’ of=’maxpull-ups’ in=”] Toes to Bar [/percent]
5 Snatch @ [percent value=’75’ of=’Snatch’ in=’Kg’] [/percent] rest 2′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Rounds For Time
10 Double Dumbbells Deadlift 2×22,5/15Kg
20m (10+10m) Double Dumbbells Lunges 2×22,5/15Kg
30 Double Unders
5 Snatch @ [percent value=’75’ of=’Snatch’ in=’Kg’] [/percent]
rest 2′
[/um_show_content]
Strength & Strength Endurance (SE)
Every 2′ for 10′
1′ Max effort alt. box Step Up Kettlebell 2 x 16/12Kg
rest 1′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 10′
20 Front Squat @ [percent value=’33’ of=’Squatclean’ in=’kg’][/percent]
rest 1′
[/um_show_content]
Every 2′ for 10′
Max Effort Push-ups
Max Effort Paralette Dips
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Every 2′ for 10′
20 Bench Press @ [percent value=’33’ of=’bench-press’ in=’kg’][/percent]
[/um_show_content]
Work Capacity (WC)
5 Rounds For Time
0,5Km Assault Bike
[percent value=’30’ of=’maxpull-ups’ in=”] Bar Muscle-ups [/percent]
10 Overhead Squat @ [percent value=’33’ of=’snatch’ in=’kg’][/percent] [/workout_short]
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
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Tuesday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Dumbbell Plank Push ups Front Raise Alternated
1′ rest b/s
Dumbbell Plank Push ups Front Raise Alternated
Strength & Strength Endurance (SE)
AMRAP 2′
30″ Max effort Toes to Bar
15″ Rest
30″ Static Hollow position on Floor
15″ Rest
30″ GHD Situps
rest 1′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
AMRAP 2′
25″ max effort Toes to Bar
20″ rest
25″ Static Hollow position on Floor
20″ rest
25″ GHD Situps
5″ rest
rest 1′
[/um_show_content]
AMRAP 2′
20″ max effort Toes to Bar
30″ rest
20″ Static Hollow position on Floor
30″ rest
20″ GHD Situps
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
AMRAP 2′
15″ max effort Toes to Bar
35″ rest
15″ Static Hollow position on Floor
35″ rest
15″ GHD Situps
5″ rest
[/um_show_content]
rest 1′
Every 2′ For 10′
Max effort Strict Pull-ups
30 High Pull empty bar
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Every 2′ For 10′
Max effort L-Sit Strict Ring Muscle ups
15 Ring Rows
[/um_show_content]
Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality – Bike Erg
Keep going @ Anaerobic Threshold Zone (80-89% of MHR) until reach Aerobic Training Effect:
– 1.0 – 1.9 if you feel 
– 2.0 – 2.9 if you feel 
– 3.0 – 3.9 if you feel 
OR
[/um_show_content]
For Quality – Bike Erg
18′ @ 75% of MHR
12′ @ 85% of MHR
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets (x 2 sub set) – Increasing Weights – of:
12 + 12 Side Plank Dumbbell Lateral Raise
40″ rest b/sub set
2′ rest b/set
Side Plank Dumbbell Lateral Raise
[/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
Wednesday
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
Activation 1 (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Mix Rack Kettlebell Over Head Step Up
1′ rest b/s
Mix Rack Kettlebell Over Head Step Up
Power & Power Endurance (PE)
3 Rounds For Time
10 Box Jump Over
1 Legless Rope Climb
5 Burpees Box Jump Over
1 Rope Climb
5 Clean & Jerk @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]
Rest 2′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Rounds For Time
200m Run
20m Handstand Walk
5 Clean & Jerk @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Find velocity for each exercise then
Every 1’30 for 30′
4 Back Squat @ 0,65 m/s
4 Deadlift @ 0,65 m/s
4 Bench Press @ 0,65 m/s
rest 1:30
OR
[/um_show_content]
Every 1’30 for 30′
4 Back Squat @ [percent value=’64’ of=’backsquat’ in=’Kg’] [/percent] 4 Deadlift @ [percent value=’64’ of=’deadlift’ in=’Kg’] [/percent] 4 Bench Press @ [percent value=’64’ of=’bench-press’ in=’Kg’] [/percent] rest 1:30
Work Capacity (WC)
4′ AMRAP
[percent value=’50’ of=’maxpull-ups’ in=”] Bar Muscle Ups [/percent]
8 Double Dumbbell hang C&J 22,5/15 Kg
8 Overhead Squat @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent]
2′ Rest
4′ AMRAP
[percent value=’50’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]
8+8 Single Dumbbell hang C&J 30/22,5 Kg
8 Overhead Squat @ [percent value=’55’ of=’Snatch’ in=’Kg’] [/percent]
2′ Rest
4′ AMRAP
[percent value=’50’ of=’maxpull-ups’ in=”] Pull-ups [/percent]
8+8 Single Dumbbell hang C&J 22,5/15 Kg
8 Overhead Squat @ [percent value=’40’ of=’Snatch’ in=’Kg’] [/percent]
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 – Row
Keep going @ Anaerobic Threshold Zone (80-89% of MHR) until reach Aerobic Training Effect:
– 1.0 – 1.9 if you feel
– 2.0 – 2.9 if you feel
– 3.0 – 3.9 if you feel
OR
[/um_show_content]
For Quality – Row
18′ @ 75% of MHR
12′ @ 85% of MHR
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
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Thursday
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: 70′
Zone (@Tips): Alternate 30% Max Watt (2 km) – 60% Max Watt (1,5 km) – 70% (1 km)
Biking: Refer on Max Watt Test of last week.
FC Threshold: 75% / 85%
Swim Session (AC)
Warmup
2 x 50 m backstroke b/s 45″
4 x 25 m breaststroke rest b/s 40″
3 x 50 m front crawl rest b/s 40″
3 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke
Workout
2 x ( 100 m + 50 m ) front crawl medium pace / breaststroke easy pace no rest b/s
6 x 50 m front crawl @1’10”
2 x 25 m backstroke rest b/s 1’
Deload
100 m backstroke swim board using fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 100 m backstroke using fins rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 50 m swim board rest b/s 1’
Technique
2 x 25 m front crawl with dolphin kick rest b/s 30”
4 x 25 m breaststrokes legs swim board rest b/s 40”
2 x 25 m breaststroke with dolphin kick rest b/s 50”
Workout
2 x ( 200 m + 50 m ) front crawl medium pace / breaststroke easy pace no rest b/s
6 x 50 m backstroke with fins @1’05”
2 x ( 200 m + 50 m ) front crawl medium pace / breaststroke easy pace no rest b/s
Deload
400 m backstroke using fins
[/um_show_content]
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets (x 2 sub set) of:
15 + 15 Ring Rows Alternate & Lateral Pul
40″ rest b/sub set
2′ rest b/set
Ring Rows Alternate & Lateral Pul
[/um_show_content]
Friday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Activation 2 (AT)
CrossFit Games Open 20.5 Activation
2 Sets “For Quality” of:
6 Strict Ring Dips – Tempo 3.3.X.1
6 Strict Ring Pull Ups – Tempo 3.3.1.1
6 Goblet Sumo Squat 32/24 kg
10 Banded Good Morning – Tempo 3.3.X.1
10 Star Push Ups – AFAP
Then
2 Rounds – Increase pace across round
8/6 Cal Row
6 Wall Ball 12/9 kg
3 Strict Ring Muscle Ups
Work Capacity (WC)
CrossFit Games Open 20.5
For Time
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots (20/14 lb)
Partition any way
Time Cap: 20 minutes
Power & Power Endurance (PE)
Deep Power Snatch
3″ Stop in catch position during 1st rep of each set
(1+1+1) x 6 sets @ [percent value=’73’ of=’Snatch’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
150 Kettlebell Goblet Squat over 1,4 m/s @32Kg
OR
[/um_show_content]
For Time
150 Kettlebell Goblet Squat @ 32Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Rounds for Time
10 Bar Skin The Cat
20 Ball Throw Sit-ups
[/um_show_content]
EMOM 10′
15 Arch Rock
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
Saturday
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.
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:
6 + 6 Bottom Up Kettlebell Windmills
1′ rest b/s
Bottom Up Kettlebell Windmills
Power & Power Endurance (PE)
Power Clean & Deep Push Jerk
3″ stop in catch position after Jerk during 1st rep of each set
(1+1+1) x 6 sets @ [percent value=’73’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Every 3′ for 15′
6 Double Kettlebell Z-Press 2×24/16Kg
12 Floor press 2×24/16Kg Kettlebells
6/4 Cal Assault Bike Only Arms
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
Every 3′ for 15′
8/5 Cal Assault Bike Only Arms
16 Floor press 2×24/16Kg Kettlebells
8 Double Kettlebell Z-Press 2×24/16Kg
[/um_show_content]
rest 1′
Strict Chin-ups
Accumulate [percent value=’200′ of=’maxpull-ups’ in=’reps’] [/percent]
Over the Minute: [percent value=’20’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle-ups [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Strict Pull-ups
Accumulate [percent value=’200′ of=’maxpull-ups’ in=’reps’] [/percent]
Over the Minute: 1 Legless Rope Climb or 1 Rope Climb if you cannot perform LRC
[/um_show_content]
Aerobic Power & Lactic Training (AP)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 30″ for 5′
8 alt. Dumbbell Snatch 22,5/15Kg
no rest
Every 30″ for 5′
4+4 Dumbbell C&J 22,5/15Kg
no rest
Every 30″ for 5′
4+4 Single Dumbbell OHS 22,5/15Kg
no rest
[/um_show_content]
For Quality
10 Burpees Box Jump Over
10/8 Cal Row
10 Step Over Box Dumbbell 22,5/15Kg
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets (x 2 sub set) – Increasing Weights – of:
12 Declined Batwing Kettlebell
40″ rest b/sub set
2′ rest b/set
Declined Batwing Kettlebell
[/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