Learn. Train. Improve.

ONAIR Meeting.
CrossFit Senigallia, August 3-4

69€ instead of 119€.

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This mesocycle there are two different versions of our training program. Choose your favourite:

ONAIR Weekly Program

Strength & Hypertrophy

Aerobic Capacity

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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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 

Activation 1 (AT)

2 Sets for Quality
  1. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 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 of:

12 Double Dumbbell Front Rack Cossack Squat Alt. (15/10 kg)

30″ rest

8 + 8 Single Kettlebell Squat Clean Thruster (16/12 kg)

30″ rest b/s

Double Dumbbell Front Rack Cossack Squat
Video
Single Kettlebell Squat Clean Thruster
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Power Clean
Velocity Based Training (VBT) ONAIR Power Approach

3+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s – rest 2′
1 x 2 set @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily Central Nervous System (CNS) is responsive. We are going to repeat the same approach for the mesocycle.

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EMOM 8′
Power Clean
Notes. ONLY If you didn’t do the ONAIR ramping.

1+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

Notes. Every set, add [percent value=’05’ of=’squatclean’ in=’kg’][/percent]
Power Clean

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 17″
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 17″
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 17″
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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Clean Pull From High Blocks

3 x 4 set @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

OR

3 x 4 sets @ Max Watt – start from @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Notes. Increment or decrement load based on Watts expression – remember your last week performance to compare your daily work

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Compound set 8.6.4.2
Barbell Shrug – start from blocks + Double Dumbbell Hang Clean

Barbell Shrug @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] Double Dumbbell Hang Clean @ 2×30/22,5
rest 2′ x 3 set

Notes. Perform 8+8+6+6+4+4+2+2 then rest

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Back Squat – tempo 10.10.10.0

3 x 3 set @ empty bar

Back Squat

5 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same approach for the mesocycle.
Insight.
Is your training really effective?
Yes, you can track loads reps and sets and train at the right percentage of your 1RM, but that might not be enough.The use of velocity based training has been around since the soviet era, when sport scientist where using linear transducer to evaluate the conditions of shot putters and Olympic weightlifters, but now those technologies are available to the average gym athletes.With Velocity Based Training athletes and coaches can maximize training based on the physical and psychological status of the athlete in that particular day. It can be used as an auto regulation method for athletes to optimize training goals.Instead of simply using the percentage of 1RM, the loading is adapted based on the velocity expressed by the athlete during the lift. The load is modified during the training session to develop the correct trait and the number of reps may vary as the athlete drops under a certain velocity threshold.Each athlete is different and each of them has different traits to improve, with auto regulation and Velocity Based Training, each training session will be more efficient and they’ll reach their goal faster.Let’s use an example to understand better the concepts behind Velocity Based Training. John, one of our athletes, has classes every day 8 to 4, Lacrosse practice 2 days a week and goes to the gym every other day. On Thursday night he went to a birthday party and had a couple of drinks. On Friday he goes to the gym for his regular workout and starts squatting. His 1RM was based on a test he performed 2 weeks before when he was in great shape, so based on Percentage Based Training he should have worked out at 80% for a certain amount of reps. Now is that training efficient? Probably not, thanks to the velocity readings the coach or the athlete himself could understand that the work was inefficient and adapt to the accordingly.

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Every 1’30 for 12′
Back Squat
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’backsquat’ in=’kg’][/percent]
Back Squat

6 x 4 @ [percent value=’73’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

20″ Barbell Back Rack Split Squat @60/40 kg (Left)
10″ Transition
20″ Barbell Back Rack Split Squat @60/40 kg (Right)
10″ Transition
20″ Barbell Back Rack Split Squat @70/45 kg (Left)
10″ Transition
20″ Barbell Back Rack Split Squat @70/40 kg (Right)

2’30 rest b/s

Back Rack Barbell Bulgarian Split Squat
Video
Reserved for ON AIR

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OR

6 x 4 @ over 0,62 m/s – start from @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] – 0,05m/s velocity drop

Notes. Increase or decrease load between set. Push hard as you can.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Stripping of:

20″ Barbell Back Rack Split Squat – Over 1 m/s (Left)
10″ Transition
20″ Barbell Back Rack Split Squat – Over 1 m/s (Right)
10″ Transition
20″ Barbell Back Rack Split Squat – Over 0,8 m/s (Left) – Increase Weight
10″ Transition
20″ Barbell Back Rack Split Squat – Over 0,8 m/s (Right) – Increase Weight

2’30 rest b/s

Back Rack Barbell Bulgarian Split Squat
Video

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Every 1’30 for 6′
Bench Press

2 @ [percent value=’35’ of=’bench-press’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’bench-press’ in=’kg’][/percent]
Bench Press – 1st and 2nd reps tempo 1.3.X.0 – last 6 reps tempo 1.1.X.1

4 x 10 @ [percent value=’55’ of=’bench-press’ in=’kg’][/percent] rest 1’15” b/s

Reserved for ON AIR

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OR

Bench Press – 1st and 2nd reps tempo 1.3.X.0 – last 6 reps tempo 1.1.X.1

4 x 10 @ 0,75 m/s – start from [percent value=’50’ of=’bench-press’ in=’kg’][/percent] – 0,05 m/s velocity drop b/r
rest 2′ b/s

Notes. Increase or decrease load between set. Push hard as you can.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

3 Sets in Stripping of:

1′ Inclined Barbell Bench Press Close Grip – Over 1,2 m/s – When the Speed drop under 1 m/s stop yourself

2′ rest b/s

Inclined Barbell Bench Press Close Grip
Video

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Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

From 00:00 to 04:00
4 Rounds For Time

4 + 4 Single Kettlebell Snatch 24/16Kg
8 Chest to Bar
8 Air Squat[/workout_short]

Insert ONLY your WC1 score

[workout_short title=’MON_WC2′ result_type=’time’]

From 04:00 to 08:00
4 Rounds For Time

3 + 3 Single Kettlebell Clean&Jerk
6 Bar Muscle-ups
6 Push-ups[/workout_short]

Insert ONLY your WC2 score

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′

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Tuesday

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General Warmup (GW)

Bodyweight Routine N.2
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
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Activation 2 (AT)

2 Sets – For Quality Movement

8 + 8 Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch (15/12 kg)
8 + 8 Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg)

Reserved for ON AIR

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4 Bar Pull Over

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1′ rest b/set

Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Video
Single Dumbbell Muscle Snatch Bottom pos.
Video
Reserved for ON AIR

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Bar Pull Over
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Power Snatch
Velocity Base Training (VBT) ONAIR Power Approach

3+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s – rest 2′
1 x 2 set @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily Central Nervous System (CNS) is responsive. We are going to repeat the same approach for the mesocycle.

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EMOM 8′
Power Snatch
Notes. ONLY If you didn’t do the ONAIR ramping

1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

Notes. Every set, add [percent value=’05’ of=’snatch’ in=’kg’][/percent]
Power Snatch + Hang Power Snatch

25″ ON of 1+1 T&Go for Max Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 35″ OFF
x 5 sets

Sumo Deadlift High Pull
Stripping – Triple drop set

Starting load @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] Load drop @ [percent value=’10’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 3 set

Notes. You set up 3 progressively lighter barbell’s load. Take your first working set after warm-ups to a point of positive failure. Grab the next lightest load and again go to failure, do it one more time after that and that equals one set (you can continue with more drops but 3 are typically the average. This is also where the term “triple drops” comes from.
Reserved for ON AIR

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OR

Sumo Deadlift High Pull
Stripping – Triple drop set – VBT

starting load @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] load drop @ [percent value=’10’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 3 sets

Notes. Failure is a velocity drop of 0,1m/s compared to your best of each set. – put sensor on your wrist

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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Deadlift – 50′ stop 1cm from ground + tempo 10″ to complete the lift

1 @ empty bar
rest 1′
1 @ 30/25Kg
rest 1′
1 @ 40/25Kg

Deadlift

5 @ [percent value=’30’ of=’Deadlift’ in=’kg’][/percent] 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’Deadlift’ in=’kg’][/percent] 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily Central Nervous System (CNS) is responsive. We are going to repeat the same approach for the mesocycle.

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Every 1’30 for 12′
Deadlift
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’35’ of=’Deadlift’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’Deadlift’ in=’kg’][/percent]
Deadlift

6 x 4 @ [percent value=’73’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

3 Sets in Accumulation of:
45″ Barbell Back Rack Good Morning @40/25 kg – Focus on Speed and Glutes and Hams Tension
2′ rest b/s

Barbell Back Rack Good Morning
Video
Reserved for ON AIR

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OR

Deadlift

6 x 4 @ over 0,62 m/s – start from @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent] – 0,05m/s velocity drop b/s

Notes. Increase or decrease load between set. Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

3 Sets in Accumulation of:
45″ Barbell Back Rack Good Morning – Over 1,2 m/s – Stop Yourself When You Drop The Speed
2′ rest b/s

Barbell Back Rack Good Morning
Video

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Strict HSPU

[percent value=’55’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1’30

[percent value=’55’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1′

[percent value=’55’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1’30

[percent value=’55’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 2′

[percent value=’55’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Reserved for ON AIR

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Rest 3′[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Add 1 5Kg bumper as a deficit for each side

Rest 1′

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

Add 1 5Kg bumper as a deficit for each side

Rest 45″

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

Add 1 5Kg bumper as a deficit for each side

Rest 30″

[percent value=’20’ of=’strict-handstand-push-ups’ in=’reps’] Strict HSPU [/percent]

Add 1 5Kg bumper as a deficit for each side

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Double Dumbbells seated press
Stripping – Double drop set

Load by Feel – x 4 set – rest 2′ b/s

Notes. You set up 3 progressively lighter Load on DBs. Take your first working set after warm-ups to a point of positive failure, grab the next lightest load and again go to failure.

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′

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Wednesday

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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

Activation 1 (AT)

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 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)

2/3 Rounds – Increase Pace across Rounds

10 Cal Row – 5 cal Easy pace / 5 cal Hard pace

10 Barbell Over Head Cossack Squat (empty)

10 + 10 Split Stance Barbell Rumenian Deadlift (empty)

4 Ring Skin The Cat

30″ rest b/s

Barbell Over Head Cossack Squat
Video
Split Stance Barbell Rumenian Deadlift
Video
Ring Skin The Cat
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Hip Pull + Hip Power Clean

3+3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2+2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

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Push Jerk

5 x 3 set @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s

Bouncing Hang Power Clean

5 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′

Every 1’30 for 7’30
Hang Power Clean & Jerk

1st set – 5+5 @ [percent value=’64’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 4+4 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 3+3 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 2+2 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] 5th set – 1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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no rest

Every 1’30 for 6′
Hang Power Clean & Jerk

1st set – 1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 2+2 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 3+3 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 4+4 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] 5th set – 5+5 @ [percent value=’64’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

Strict Pull-ups

[percent value=’55’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1’30

[percent value=’55’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1′

[percent value=’55’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1’30

[percent value=’55’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 2′

[percent value=’55’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

Reserved for ON AIR

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

rest 3′[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

Add 5/2,5Kg Plate to perform a weighted Pull-ups

rest 1′

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

Add 5/2,5Kg Plate to perform a weighted Pull-ups

rest 45″

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

Add 5/2,5Kg Plate to perform a weighted Pull-ups

rest 30″

[percent value=’20’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

Add 5/2,5Kg Plate to perform a weighted Pull-ups

[/um_show_content]

Functional Strength Hypertrophy

3 Sets in Stripping of:
20″ Barbell Snatch Grip Pendlay Row – Over 1,4 m/s – @40/25 kg
10″ Transition
20″ Barbell Snatch Grip Pendlay Row – Over 1,2 m/s – @50/30 kg
10″ Transition
20″ Barbell Snatch Grip Pendlay Row – Over 0,8 m/s – @60/40 kg
2′ rest b/s

Barbell Snatch Grip Pendlay Row
Video
Every 1’30 for 6′
Back Squat

2 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’backsquat’ in=’kg’][/percent]
Back Squat – 1st and 2nd reps tempo 1.3.X.0 – last 8 reps no tempo

4 x 10 @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Reserved for ON AIR

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

OR

Back Squat

1st and 2nd reps tempo 1.3.X.0 – last 8 reps no tempo

4 x 10 @ 0,8 m/s – start from [percent value=’55’ of=’backsquat’ in=’kg’][/percent] – 0,05 m/s velocity drop b/r
rest 2′ b/s

Notes. Increase or decrease load between set.Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Stripping of:
30″ Barbell Banded Front Squat – Over 1,2 m/s – When you drop the Speed stop yourself and rest
2′ rest b/s

Barbell Banded Front Squat
Video

[/um_show_content]

Work Capacity (WC)

Reserved for ON AIR

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

[workout_short title=’wed_WC1′ result_type=’time’]

Notes. NOT MANDATORY – ONLY IF YOU WANT
For Time

20 + 20 m Heavy Sled Pull (60/40Kg if you pull on mat)
20 Paralette HSPU
40 m HSW
800 m Run with 10/6Kg vest
5 Pegboard or 8 Legless Rope Climb
20+20 m Heavy Sled Pull (60/40Kg if you pull on mat)

[/workout_short]

[/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

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Thursday

[on_comment_numbers]

Mobility (MO)

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

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
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
Video

Swim Session (AC)

Warmup

3 x 50 m backstroke rest b/s 40″
4 x 25 m swim board rest b/s 45″
6 x 50 m front crawl rest b/s/ 30″

Technique

4 x 25 m backstroke only arms use pull buoy
4 x 25 m front crawl only one arm switch each pool
4 x 25 m backstroke double arms

Workout

8 x 50 m front crawl hard pace rest b/s 50 m breaststroke aerobic pace
4 x 50 m backstroke aerobic pace rest b/ s 50 m front crawl aerobic pace

Deload

200 m backstroke only legs use fins

Reserved for ON AIR

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

Advanced
Warmup

8 x 25 m front crawl rest b/s 30″
200 m swim board front crawl/ breaststroke

Workout

8 x 50 m front crawl hard pace rest b/s 50 m breaststroke aerobic pace
6 x 50 m backstroke double arms hard pace rest b/s 50 m front crawl 2 breathe each pool
4 x 50 m front crawl push hard rest b/s @2’
rest 1′

Deload

200 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;
8 x 50 front crawl aerobic pace @1’

Workout

4 x 100 medley aerobic pace rest b/s 50 m breaststroke
2 x ( 100 m + 50 m ) front crawl push hard / 50 m breaststroke only arms rest b/s 45”
8 x 50 aerobic pare @1’

Deload

400m swim board backstroke using fins

[/um_show_content]

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Friday

[on_comment_numbers]

General Warmup (GW)

Bodyweight Routine N.2
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
  1. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Reverse Lunge+ Knee Lift
Video

Activation 2 (AT)

2 sets of:

6 + 6 Barbell Over Head Bulgarian Split Squat – Empty barbell

4 + 4 Mixed Grip Strict Pull Ups

Reserved for ON AIR

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

10 Rower Pike Ups

[/um_show_content]

1′ rest b/set

Barbell Over Head Bulgarian Split Squat
Video
Mixed Grip Strict Pull Ups
Video
Reserved for ON AIR

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

Rower Pike Ups
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Snatch

Velocity Base Training (VBT) ONAIR Power Approach

3+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s – rest 2′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

EMOM 8′
Power Snatch
Notes. ONLY If you didn’t do the ONAIR ramping

1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’snatch’ in=’kg’][/percent]
Power Snatch

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 13″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]

rest 2′

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

Reserved for ON AIR

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

Snatch Pull From Ground

3 x 4 set @ [percent value=’88’ of=’snatch’ in=’kg’][/percent]

OR

3 x 4 set @ Max Watt – start from @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Notes. Increment or decrement load based on Watts expression, compare to your last week session

[/um_show_content]

Push Press compound set Overhead Squat

8.6.4.2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Notes. Perform 8+8+6+6+4+4+2+2 then rest 2′

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Overhead Split Squat – tempo 5.5.5.0

3+3 x 3 set @ empty bar

Back Squat

5 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] – 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] – 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

Every 1’30 for 12′
Back Squat
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’35’ of=’backsquat’ in=’kg’][/percent]

Notes. add [percent value=’05’ of=’backsquat’ in=’kg’][/percent]
Back Squat

10 x 2 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Left) @16/12 kg
10″ Transition
15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Right) @16/12 kg
10″ Transition
15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Left) @24/20 kg
10″ Transition
15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Right) @24/20 kg

2′ rest b/s

Both Feet Elevated Double Kettlebell Suitcase Split Squat
Video
Reserved for ON AIR

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

OR

10 x 2 @ over 0,65 m/s – start from @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] Velocity Drop b/r 0,05m/s

Notes. * increase or decrease load between set. Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Stripping of:

15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Left) – Over 1,2 m/s
10″ Transition
15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Right) – Over 1,2 m/s
10″ Transition
15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Left) – Over 0,8 m/s
10″ Transition
15″ Both Feet Elevated Double Kettlebell Suitcase Split Squat (Right) – Over 0,8 m/s

2′ rest b/s

Both Feet Elevated Double Kettlebell Suitcase Split Squat
Video

[/um_show_content]

Strict Ring Dips

[percent value=’55’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 1’30

[percent value=’55’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 1′

[percent value=’55’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 1’30

[percent value=’55’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 2′

[percent value=’55’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Reserved for ON AIR

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

rest 3′

[percent value=’50’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Add 5/2,5Kg to perform weighted Strict Ring Dips

rest 1′

[percent value=’40’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Add 5/2,5Kg to perform weighted Strict Ring Dips

rest 45″

[percent value=’30’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Add 5/2,5Kg to perform weighted Strict Ring Dips

rest 30″

[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Add 5/2,5Kg to perform weighted Strict Ring Dips

[/um_show_content]

Functional Strength Hypertrophy

3 Sets in Stripping of:
20″ Inclined Batwing Kettlebell – Over 1,4 m/s – @12/8 kg
10″ Transition
20″ Inclined Batwing Kettlebell – Over 1 m/s – @16/12 kg
10″ Transition
20″ Inclined Batwing Kettlebell – Over 0,6 m/s – @24/16 kg
2′ rest b/s

Inclined Batwing Kettlebell
Video

Work Capacity (WC)

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

AMRAP 8′

15 Toes to Bar
15 Ring Dips
15 Double Dumbbell Thrusters 2×22,5/15Kg
30 Toes to Bar
30 Ring Dips
30 Double Dumbbell Thrusters 2×22,5/15Kg[/workout_short]

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]

Saturday

[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

Activation 1 (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video

Activation 2 (AT)

2 sets of:

5 + 5 Goblet Skater Squat (16/12 kg)

10 Double Kettlebell Tall Clean (16/12 kg)

Reserved for ON AIR

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

8 GHD Razor Curl

[/um_show_content]

1′ rest b/set

Goblet Skater Squat
Video
Double Kettlebell Tall Clean
Video
Reserved for ON AIR

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

GHD Razor Curl
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Clean – VBT ONAIR Power Approach

3+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s – rest 2′
3+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

EMOM 6′
Power Clean
Notes. ONLY If you didn’t do the ONAIR ramping

1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’cleanjerk’ in=’kg’][/percent]
EMOM 6′
Push Jerk

2 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’cleanjerk’ in=’kg’][/percent]
Power Clean & Jerk

25″ ON –> T&go @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] for max reps
35″ OFF
x 5 sets

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Bench Press – tempo 10.10.10.0

3 x 3 set @ empty bar

Bench Press

5 @ [percent value=’30’ of=’bench-press’ in=’kg’][/percent] 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent]

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

Every 1’30 for 12′
Bench Press
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’30’ of=’bench-press’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’bench-press’ in=’kg’][/percent]
Bench Press

6 x 4 @ [percent value=’73’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

20 Inclined Double Dumbbell Bench Press @15/10 kg

10 Inclined Double Dumbbell Bench Press @20/15 kg

2′ rest b/s

Inclined Double Dumbbell Bench Press
Video
Reserved for ON AIR

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

OR

6 x 4 @ over 0,55 m/s – start from @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] – 0,05 m/s velocity drop b/s

Notes. Increase or decrease load between set. Push hard as you can
Notes. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Stripping of:

20 Inclined Double Dumbbell Bench Press – Over 1,2 m/s

10 Inclined Double Dumbbell Bench Press – Over 0,8 m/s – Increase Weight

2′ rest b/s

Inclined Double Dumbbell Bench Press
Video

[/um_show_content]

Every 1’30 for 6′
Mid Sumo Deadlift from 5cm raiser – Takedown

1+1 @ [percent value=’35’ of=’Deadlift’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’Deadlift’ in=’kg’][/percent]
Mid Sumo Deadlift – Takedown

4 x (1+1+1+1+1+1) @ [percent value=’62’ of=’Deadlift’ in=’kg’][/percent] rest 1’30 b/s

Reserved for ON AIR

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

OR

Mid Sumo Deadlift from 5cm raiser – Takedown

4 x 8 @ 0,70 m/s – start from [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] 0,1m/s velocity drop b/s
Rest 2′ b/s

Notes. Increase or decrease load between set. Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

3 Sets in Stripping of:

45″ Weighted Back Extension – Over 1,2 m/s – When the Speed drop under stop yourself and rest

2′ rest b/s

Weighted Back Extension
Video

[/um_show_content]

Every 3′ for 12′
Strict Chin ups + Legless Rope Climb

Max unbroken Strict Chin-ups in 15″ then max unbroken Legless Rope Climb without touch the ground with the feet

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′

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