Strength & Hypertrophy

I FEEL…

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How it works?

Stress Balance

Monday

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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

5 Plank Walkout
10+10 MiniBand Lateral Walk
5+5 Reverse Lunge + Knee lift

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Cossack Thruster Contralateral

1′ rest b/s

Single Kettlebell Cossack Thruster Contralateral

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Power Clean

Velocity Based Training (VBT) ONAIR Power Approach

8 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 2′
8 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 2′
8 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 2′
8 @ [percent value=’45’ of=’squatclean’ 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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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=’68’ of=’squatclean’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’squatclean’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]

rest 2′

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 2′

1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 20″
1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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Clean Pull From High Blocks

2 x 5 set @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

2 x 5 sets @ Max Watt – start from @ [percent value=’82’ 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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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=’77’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

10 x 3 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

30″ Double Kettlebell Front Rack Drop Lunges @16/12 kg
20″ Transition
30″ Double Kettlebell Front Rack Drop Lunges @20/16 kg

2’30 rest b/s

Double Kettlebell Front Rack Drop Lunges

Video

Reserved for ON AIR

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6 x 4 @ over 0,60 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.

Back Squat

max effort until velocity is over 1m/s – set velocity target @ 1m/s – @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s x 3 set

Notes. * focus on “no pause” between reps

Functional Strength Hypertrophy

2 Sets in Stripping of:

30″ Double Kettlebell Front Rack Drop Lunges – Over 1,6 m/s
20″ Transition
30″ Double Kettlebell Front Rack Drop Lunges – Over 1 m/s (Increase Weight)

2’30 rest b/s

Double Kettlebell Front Rack Drop Lunges

Video

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Every 1’30 for 6′

Bench Press

2 @ [percent value=’37’ 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 15 @ [percent value=’42’ of=’bench-press’ in=’kg’][/percent] rest 1’15” b/s

Reserved for ON AIR

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Bench Press – 1st,2nd and 3rd reps tempo 1.3.X.0 – last 9 reps tempo 1.1.X.1

4 x 15 @ 0,75 m/s – start from [percent value=’37’ 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:

30″ Inclined Double Dumbbell Bench Press – Over 1,2 m/s / 20/15 kg

Max Effort “Half Reps” Inclined Double Dumbbell Bench Press till muscle concrete

Notes. “Half Rep” means you are not completing the full ROM of the repetition but only half way.

2′ rest b/s

Inclined Double Dumbbell Bench Press

Video

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Work Capacity (WC)

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

9.15.21.15.9 For Time

Double Unders
Ring Dips
Shoulder to Overhead @ 40/25Kg
Step Over Box w/ 1 dumbbell @22,5/15Kg

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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′

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Tuesday

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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

20″+20″ Single Arm Ring Row
10m Inchworm
10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge

Single Arm Ring Row

Video

Inchworm

Video

Elevated Single Leg Hip Bridge

Video

Activation 2 (AT)

2 Sets – Increasing Weight – of:

12 Tall Kneeling Step up&down Double Kettlebell Over Head

1′ rest b/s

Tall Kneeling Step up&down Double Kettlebell Over Head

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Power Snatch

Velocity Base Training (VBT) ONAIR Power Approach

8 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 2′
8 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
8 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
8 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

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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

15″ ON of 1+1 T&Go for Max Reps @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] 45″ OFF
x 6 sets

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]

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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=’77’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s

Deadlift + Deadlift without touch the ground

(1 + 9) x 3 @ [percent value=’42’ of=’Deadlift’ in=’kg’][/percent] rest 1′ b/s

Functional Strength Hypertrophy

3 Sets in Stripping of:

30″ Double Kettlebell Banded Romanian Deadlift @24/16 kg
20″ Transition
30″ Double Kettlebell Banded Romanian Deadlift @28/20 kg

2′ rest b/s

Double Kettlebell Banded Romanian Deadlift

Video

Reserved for ON AIR

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Deadlift

6 x 4 @ over 0,58 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.

Deadlift + Deadlift without touch the ground

max effort until velocity is over 1 m/s – set velocity target @ 1m/s @ [percent value=’42’ of=’Deadlift’ in=’kg’][/percent] rest 1′ b/s x 3 set

Functional Strength Hypertrophy

3 Sets in Stripping of:

30″ Double Kettlebell Banded Romanian Deadlift – Over 1,6 m/s
20″ Transition
30″ Double Kettlebell Banded Romanian Deadlift – Over 1 m/s (Increase Weight)

2′ rest b/s

Double Kettlebell Banded Romanian Deadlift

Video

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Strict HSPU

[percent value=’20’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 13″

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

Rest 2′

[percent value=’18’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 13″

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

rest 2′

[percent value=’15’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 13″

[percent value=’15’ 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 Dumbbell Curl & 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)

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

16 Banded Press FTN/BTN
8+8 HK Rotation Band
15 TK Hip Extension Banded

Banded Press FTN/BTN

Video

HK Rotation Band

Video

TK Hip Extension

Video

Activation 2 (AT)

2 Sets – Increasing Weight – of:

8 + 8 Single Dumbbell Single Leg Contralateral RDL Clean and Press

1′ rest b/s

Single Dumbbell Single Leg Contralateral RDL Clean and Press

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Hip Pull + Hip Power Clean + Below the Knees Hang Power Clean

3+2+1 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2+2+1 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

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Push Jerk – 1″ stop in catch position only during 1st rep

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]

Every 1’30 for 7’30

Hang Power Clean & Jerk

1st set – 6+6 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 5+5 @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 4+4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 3+3 @ [percent value=’74’ of=’cleanjerk’ in=’kg’][/percent] 5th set – 2+2 @ [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent] 6th set – 1+1 @ [percent value=’82’ 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=’82’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 2+2 @ [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 3+3 @ [percent value=’74’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 4+4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] 5th set – 5+5 @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent] 1st set – 6+6 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Strict Pull-ups-ups

[percent value=’20’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 13″

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

rest 2′

[percent value=’18’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 13″

[percent value=’18’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

rest 2′

[percent value=’15’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 13″

[percent value=’15’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

Reserved for ON AIR

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rest 3′

[percent value=’50’ of=’maxpull-ups’ in=’reps’] Strict Pull-ups [/percent]

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

rest 1′

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

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

rest 45″

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

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

rest 30″

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

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

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Functional Strength Hypertrophy

3 Sets in Stripping of:

20″ Barbell Banded Pendlay Row – Over 1,6 m/s – @50/35 kg
20″ Transition
20″ Barbell Banded Pendlay Row – Over 1,6 m/s – @60/40 kg

2′ rest b/s

Barbell Banded Pendlay Row

Video

Every 1’30 for 6′

Front Squat

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

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

Front Squat – 1st,2nd and 3rd reps tempo 1.3.X.0 – last 9 reps no tempo

4 x 12 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1’30 b/s

Reserved for ON AIR

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Front Squat

Front Squat – 1st,2nd and 3rd reps tempo 1.3.X.0 – last 9 reps no tempo

4 x 15 @ 0,8 m/s – start from [percent value=’40’ of=’squatclean’ 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″ Banded Landmine Goblet Squat – Over 1,2 m/s
20″ Transition
30″ Banded Landmine Goblet Squat – Over0,8 m/s

2′ rest b/s

Banded Landmine Goblet 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 – Team of 2

500m Row
10 Thrusters @40/25Kg
500m Row
20 Push Press @40/25Kg
500m Row
30 Thrusters @40/25Kg
500m Row
40 Push Press @40/25Kg
500m Row
50 Thrusters @40/25Kg
500m Row
40 Push Press@40/25Kg
500m Row
30 Thrusters @40/25Kg
500m Row
20 Push Press@40/25Kg
500m Row
10 Thrusters @40/25Kg

[/workout_short]

Leaderboard

[/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

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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

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 leg switch each pool
4 x 25 m backstroke double arms, swim as slow as you can

Workout

6 x 50 m front crawl hard pace rest b/s 2’
4 x 50 m backstroke aerobic pace rest b/ s 1’
6 x 50 m front crawl hard pace rest b/s 2’30”

Deload

200 m breaststroke swim board

Reserved for ON AIR

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

Advanced

Warmup

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

Technique

4 x 25 m front crawl only one leg switch each pool
4 x 25 m backstroke double arms swim as slow as you can

Workout

8 x 25 m front crawl hard pace rest b/s 1’30”
4 x 50 m backstroke aerobic pace rest b/s 1’
8 x 25 m front crawl hard pace rest b/s 1’30”
4 x 50 m breaststroke breathe 3 times each pool rest b/s 30”
8 x 25 m front crawl hard pace rest b/s 1’30”
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’

Technique

4 x 25 m front crawl breathe twice each pool rest b/s 30”
4 x 25 m backstroke double arms swim as slow as you can
4 x 25 m front crawl breathe twice each pool rest b/s 30”

Workout

8 x 50 m front crawl hard pace rest b/s 2’
4 x 25 m backstroke aerobic pace breathe twice each pool rest b/s 45”
8 x 50 m front crawl hard pace rest b/s 2’
4 x 25 m backstroke aerobic pace breathe twice each pool rest b/s 1’

Deload

400m swim board backstroke using fins

[/um_show_content]

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Friday

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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

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 – Increase Weight – of:

8 + 8 Half Seated Double Dumbbell Contralateral Thruster

1′ rest b/s

Half Seated Double Dumbbell Contralateral Thruster

Video

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

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=’68’ of=’snatch’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 9″
1 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 11″
1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

rest 2′

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

rest 2′

1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 20″
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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

Snatch Pull From Ground

2 x 5 set @ [percent value=’92’ of=’snatch’ in=’kg’][/percent]

2 x 5 set @ Max Watt – start from @ [percent value=’84’ of=’snatch’ in=’kg’][/percent]

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

[/um_show_content]

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=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’15 b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

30″ Deficit Bulgarian Split Squat (Left) – AFAP
20″ Deficit Bulgarian Split Squat (Left) – A “Slow” AP
20″ Transition
30″ Deficit Bulgarian Split Squat (Right) – AFAP
20″ Deficit Bulgarian Split Squat (Right) – A “Slow” AP

2′ rest b/s

Deficit Bulgarian Split Squat

Video

Reserved for ON AIR

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

10 x 2 @ over 0,60 m/s – start from @ [percent value=’70’ 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:

30″ Deficit Bulgarian Split Squat (Left) – Over 2 m/s
20″ Deficit Bulgarian Split Squat (Left) – Over 0,6 m/s
20″ Transition
30″ Deficit Bulgarian Split Squat (Right) – Over 2 m/s
20″ Deficit Bulgarian Split Squat (Right) – Over 0,6 m/s

2′ rest b/s

Deficit Bulgarian Split Squat

Video

[/um_show_content]

Strict Ring Dips

[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 13″

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

rest 2′

[percent value=’18’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 13″

[percent value=’18’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

rest 2′

[percent value=’15’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 13″

[percent value=’15’ 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:

30″ Dumbbell Fly Bench Press – Over 1,2 m/s – @10/5 kg
20″ Transition
30″ Dumbbell Fly Bench Press – Over 0,8 m/s – @15/10 kg

2′ rest b/s

Dumbbell Fly Bench Press

Video

Work Capacity (WC)

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

AMRAP 8′

20/15 Cal Assault Bike
12 Ring Muscle Ups
12m Handstand Walk
15/12 Cal Assault Bike
9 Ring Muscle Ups
9m Handstand Walk
10/8 Cal Assault Bike
6 Ring Muscle Ups
6m Handstand Walk

[/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

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Saturday

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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

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 – Increase Weight – of:

12 Double Kettlebell Thruster Alternate

1′ rest b/s

Double Kettlebell Thruster Alternate

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Clean – VBT ONAIR Power Approach

[/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

15″ ON T&go @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] for max reps
45″ OFF
x 6 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]

[/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=’78’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Bench Press – tempo 0.0.X.2

3 x 12 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

3 Sets in Accumulation of:

20″ Dumbbell Chainsaw Row (Left) @25/20 kg
5″ Transition
20″ Dumbbell Chainsaw Row (Left) @30/25 kg
5″ Transition
20″ Dumbbell Chainsaw Row (Right) @25/20 kg
5″ Transition
20″ Dumbbell Chainsaw Row (Right) @30/25 kg

2′ rest b/s

Dumbbell Chainsaw Row

Video

Reserved for ON AIR

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

Bench Press

6 x 4 @ over 0,50 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.

Bench Press – tempo 0.0.X.2

max effort until velocity is over 1m/s – set velocity target to 1m/s – @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

3 Sets in Stripping of:

20″ Dumbbell Chainsaw Row (Left) – Over 1,2 m/s
5″ Transition
20″ Dumbbell Chainsaw Row (Left) – Over 0,8 m/s
5″ Transition
20″ Dumbbell Chainsaw Row (Right) – Over 1,2 m/s
5″ Transition
20″ Dumbbell Chainsaw Row (Right) – Over 0,8 m/s

2′ rest b/s

Dumbbell Chainsaw Row

Video

[/um_show_content]

Every 1’30 for 6′

Mid Sumo Deadlift at the knees – 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) @ [percent value=’70’ of=’Deadlift’ in=’kg’][/percent] rest 1’30 b/s

Reserved for ON AIR

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

Mid Sumo Deadlift from knees – Takedown

4 x 6 @ 0,70 m/s – start from [percent value=’60’ of=’Deadlift’ in=’kg’][/percent] 0,07m/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 Accumulation of:

45″ Banded Back Extension – Over 1,6 m/s

2′ rest b/s

Banded Back Extension

Video

[/um_show_content]

Every 3′ for 12′

Legless Rope Climb + Strict Chin-ups

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

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]

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Strength & Hypertrophy – Week 4

Aerobic Capacity

Monday

General Warmup (GW)

Bodyweight Routine N.2

Mobility (MO)

Upper Body Mobility Routine

Activation 1 (AT)

2 Sets for Quality

Plank Walkout

Miniband Lateral Walk

Reverse Lunge+ Knee Lift

Activation 2 (AT)

2 Sets – Increasing Weights – of:

Single Kettlebell Cossack Thruster Contralateral

Power & Power Endurance (PE)

Reserved for ON AIR

Power Clean

EMOM 8′

Power Clean

Power Clean

Reserved for ON AIR

Clean Pull From High Blocks

Strength & Strength Endurance (SE)

Reserved for ON AIR

Back Squat – tempo 10.10.10.0

Back Squat

Every 1’30 for 12′

Back Squat

Back Squat

Back Squat

Functional Strength Hypertrophy

Double Kettlebell Front Rack Drop Lunges

Reserved for ON AIR

Back Squat

Functional Strength Hypertrophy

Double Kettlebell Front Rack Drop Lunges

Every 1’30 for 6′

Bench Press

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

Reserved for ON AIR

Bench Press – 1st,2nd and 3rd reps tempo 1.3.X.0 – last 9 reps tempo 1.1.X.1

Functional Strength Hypertrophy

Inclined Double Dumbbell Bench Press

Work Capacity (WC)

9.15.21.15.9 For Time

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Tuesday

General Warmup (GW)

Squat Routine

Mobility (MO)

Upper Body Mobility Routine N.2

Activation 1 (AT)

2 Sets for Quality

Single Arm Ring Row

Inchworm

Elevated Single Leg Hip Bridge

Activation 2 (AT)

2 Sets – Increasing Weight – of:

Tall Kneeling Step up&down Double Kettlebell Over Head

Power & Power Endurance (PE)

Reserved for ON AIR

Power Snatch

EMOM 8′

Power Snatch

Power Snatch + Hang Power Snatch

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Deadlift