Onair Program - Strength & Hypertrophy

I FEEL…

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How it works?

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

20″+20″ Elbow Plank Star
10+10 FitBall Elbow Plank Rotation
10 FitBall LCHE

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Thruster Theraband

1′ rest b/s

Single Kettlebell Thruster Theraband

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+1+1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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rest 3′

1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 30″
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 3′ x 3 set

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Reserved for ON AIR

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Clean Pull From High Blocks

2 x 5 set @ [percent value=’92’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

2 x 5 sets @ Max Watt – start from @ [percent value=’85’ 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 + Good Morining – tempo 5.5.5.0

2+2 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

7 x 3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Back Squat

3×12 @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 1′ b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

1′ Back Rack Barbell Bulgarian Split Squat (Left) – @50/35 kg
20″ Transition
1′ Back Rack Barbell Bulgarian Split Squat (Right) – @50/35 kg

2’30 rest b/s

Back Rack Barbell Bulgarian Split Squat

Video

Reserved for ON AIR

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7 x 3 @ over 0,60 m/s – start from @ [percent value=’67’ 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=’42’ 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:

1′ Back Rack Barbell Bulgarian Split Squat (Left) – Over 1,2 m/s – Stop yourself when the speed drop
20″ Transition
1′ Back Rack Barbell Bulgarian Split Squat (Right) – Over 1,2 m/s – Stop yourself when speed drop

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=’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

15 Push-ups
then
15 @ [percent value=’42’ of=’bench-press’ in=’kg’][/percent] rest 1’30” b/s x 4 set

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

15 Push-ups
then
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 1’30” b/s x 4 set

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″ Double Kettlebell Bench Press – Over 1,2 m/s / 20/15 kg

Max Effort “Half Reps” Double Kettlebell 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

Double Kettlebell Bench Press

Video

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Work Capacity (WC)

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

50.40.30.20.10 reps for time

Wall Ball
Double Unders
Double Kettlebells Russian Swing 2×12/8Kg

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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

10 Prone Shoulders Angel
10+10 Half Kneeling Chop
10 Kneeling Squat Eccentric Quadriceps

Prone Shoulders Angel

Video

Half Kneeling Chop

Video

Kneeling Squat Eccentric Quadriceps

Video

Activation 2 (AT)

2 Sets – Increasing Weight – of:

6 + 6 Single Kettlebell Swing Snatch Homolateral Reverse Lunges

1′ rest b/s

Single Kettlebell Swing Snatch Homolateral Reverse Lunges

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

18″ ON of 1+1 T&Go for Max Reps @ [percent value=’57’ of=’snatch’ in=’kg’][/percent] 42″ 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

7 x 3 @ [percent value=’80’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s

Deadlift + Deadlift without touch the ground

(1 + 9) x 3 @ [percent value=’45’ of=’Deadlift’ in=’kg’][/percent] rest 1′ b/s

Functional Strength Hypertrophy

3 Sets in Stripping of:

45″ Split Stance Barbell Romanian Deadlift – @60/40 kg
20″ Transition
45″ Split Stance Barbell Romanian Deadlift – @60/40 kg

2′ rest b/s

Split Stance Barbell Romanian Deadlift

Video

Reserved for ON AIR

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Deadlift

7 x 3 @ over 0,58 m/s – start from @ [percent value=’65’ 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

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

Functional Strength Hypertrophy

3 Sets in Stripping of:

45″ Split Stance Barbell Romanian Deadlift – Over 1,6 m/s
20″ Transition
45″ Split Stance Barbell Romanian Deadlift – Over 1,6 m/s

2′ rest b/s

Split Stance Barbell Romanian Deadlift

Video

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Strict HSPU

[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=”] Strict HSPU [/percent]

Add 1 5Kg bumper as a deficit for each side

Rest 30″

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

Add 1 5Kg bumper as a deficit for each side

Rest 3′ and way back

Reserved for ON AIR

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rest 3′

[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]

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Barbell 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.

Barbell Curl & Press

Video

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)

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 – Increasing Weight – of:

3 + 3 Single Kettlebell Clean Complex

1′ rest b/s

Single Kettlebell Clean Complex

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Hip Thrust + Power Clean & Jerk

8 + 1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Hip Thrust + Power Clean & Jerk

max effort until speed > 1m/s + 1 @ [percent value=’50’ 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 9′

Hang Power Clean & Jerk

1st set – (1+1) x 2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – (1+1) x 3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – (1+1) x 4 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] redo

Reserved for ON AIR

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no rest

Every 1’30 for 6′

Hang Power Clean & Jerk

1st set – 4+4 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 3+3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 2+2 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Strict Pull-ups-ups

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

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

rest 1’30

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

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

rest 1’15

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

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

rest 1′

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

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

rest 3′ way back

Reserved for ON AIR

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rest 3′

[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]

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Functional Strength Hypertrophy

3 Sets in Stripping of:

1′ Inclined Batwing Kettlebell – @16/12 kg
20″ Transition
1′ Inclined Batwing Kettlebell – @20/16 kg

2′ rest b/s

Inclined Batwing Kettlebell

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=’47’ of=’squatclean’ in=’kg’][/percent] rest 1’30 b/s

Reserved for ON AIR

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Front Squat

4 x max effort velocity over @ 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:

1′ Goblet Deficit Bulgarian Split Squat (Left) – Over 1,6 m/s – Stop yourself when speed drop
10″ Transition
1′ Goblet Deficit Bulgarian Split Squat (Right) – Over 1,6 m/s – Stop yourself when speed drop

2′ rest b/s

Goblet Deficit Bulgarian Split Squat

Video

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Work Capacity (WC)

Reserved for ON AIR

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

Notes. NOT MANDATORY – ONLY IF YOU WANT

For Time – Team of 2

8 Legless Rope Climb
80m HSW
40 Cal Assault Bike
20 Ring Muscle ups
40 Cal Ski Erg
80 GHD situps
8 Rope Climb

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Leaderboard

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

Workout

6 x 100 m front crawl aerobic pace breathe each 4 strokes rest b/s 50 m breaststroke only arms

Deload

200 m breaststroke swim board

Reserved for ON AIR

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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 arm switch each pool
4 x 25 m backstroke double arms swim as slow as you can
4 x 25 m breaststroke only arms breathe each 4 strokes

Workout

1 x 200 m front crawl breathe each 4 strokes
Rest 30”
1 X 100 m breaststroke only arms breathe each 3 strokes
Rest 20”
1 x 50 m front crawl push hard
Rest 1’
8 x 50 front crawl breathe each 6 strokes rest b/s 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 once 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

2 x 200 m front crawl breathe each 4 stroke rest b/s 30”
Rest 1’
1 x 100 butterfly > 10m underwater each turn
Rest 1’
2 x 200 m front crawl breathe each 5 stroke rest b/s 30”
Rest 1’
8 x 50 m front crawl @1’

Deload

400m swim board backstroke using fins

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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

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

Banded Press FTN/BTN

Video

HK Rotation Band

Video

TK Hip Extension

Video

Activation 2 (AT)

2 Sets – Increase Weight – of:

2 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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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.

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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+1+1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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rest 3′

1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 30″
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 3′ x 3 set

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Reserved for ON AIR

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Snatch Pull From Ground

2 x 5 set @ [percent value=’95’ 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

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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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.

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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=’85’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:

20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @12/8 kg
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @16/12 kg
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – @24/16 kg

2′ rest b/s

Double Kettlebell Front Rack Squat Pulse 1/4

Video

Reserved for ON AIR

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10 x 2 @ over 0,55 m/s – start from @ [percent value=’75’ 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: (Increase Weight Set by Set)

20″ Double Kettlebell Front Rack Squat Pulse 1/4 – Over 1,8 m/s
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – Over 1 m/s
10″ Transition
20″ Double Kettlebell Front Rack Squat Pulse 1/4 – Over 0,8 m/s

2′ rest b/s

Double Kettlebell Front Rack Squat Pulse 1/4

Video

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Strict Ring Dips

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

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

rest 1’15

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

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

rest 1′

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

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

rest 45″

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

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

rest 3′ then way back

Reserved for ON AIR

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rest 3′

[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]

rest 13″

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

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Functional Strength Hypertrophy

3 Sets in Stripping of:

30″ Inclined Double Kettlebell Bench Press Alternate – Over 1 m/s

Max Effort Inclined Double Kettlebell Bench Press Alternate – Over 1,8 m/s (Lighter Weight)

2′ rest b/s

Inclined Double Kettlebell Bench Press Alternate

Video

Work Capacity (WC)

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

AMRAP 12′

[percent value=’33’ of=’bar-muscle-ups’ in=’reps’]Bar Muscle Ups[/percent] 8 Shoulder to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 200 m Run
30 Situps

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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

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+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:

6 Double Kettlebell Clean & Press Bottom Up

1′ rest b/s

Double Kettlebell Clean & Press Bottom Up

Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Power Clean – VBT ONAIR Power Approach

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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

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

Strength & Strength Endurance (SE)

Reserved for ON AIR

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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]

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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

7 x 3 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Bench Press – tempo 0.0.X.2

3 x 12 @ [percent value=’47’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

3 Sets in Accumulation of:

30″ Barbell Snatch Grip Bent Over Row – @60/40 kg

Max Effort Barbell Snatch Grip Bent Over Row – @40/25 kg

2′ rest b/s

Barbell Snatch Grip Bent Over Row

Video

Reserved for ON AIR

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Bench Press

7 x 3 @ over 0,50 m/s – start from @ [percent value=’72’ 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 0,8m/s – set velocity target to 0,8m/s – @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

3 Sets in Stripping of:

30″ Barbell Snatch Grip Bent Over Row – Over 1,2 m/s

Max Effort Barbell Snatch Grip Bent Over Row – Over 2 m/s

2′ rest b/s

Barbell Snatch Grip Bent Over Row

Video

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Every 1’30 for 6′

Double Dumbbell Deadlift

15 @ 2×30/25Kg

Notes. both DBs face touch the ground

Reserved for ON AIR

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Every 1’30 for 6′

Double Dumbbell Deadlift

15 @ 2×30/25Kg over 1,2 m/s

Notes. both DBs face gently kiss the floor

Functional Strength Hypertrophy

3 Sets in Accumulation of:

45″ Barbell Hip Thrust- Over 1,8 m/s

2′ rest b/s

Barbell Hip Thrust

Video

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Every 3′ for 12′

Peg Board + Legless Rope Climb + Strict Chin-ups

1+2+3

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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Strength & Hypertrophy – Week 5

Strength & Hypertrophy

Aerobic Capacity

Monday

General Warmup (GW)

Mobility (MO)

Lower Body Mobility Routine N.2

Upper Body Mobility Routine N.3

Activation 1 (AT)

2 Sets for Quality

Elbow Plank Star

FitBall Elbow Plank Rotation

FitBall LCHE

Activation 2 (AT)

2 Sets – Increasing Weights – of:

Single Kettlebell Thruster Theraband

Power & Power Endurance (PE)

Reserved for ON AIR

Power Clean

EMOM 8′

Power Clean

Power Clean

Reserved for ON AIR

Reserved for ON AIR

Clean Pull From High Blocks

Strength & Strength Endurance (SE)

Reserved for ON AIR

Back Squat + Good Morining – tempo 5.5.5.0

Back Squat

Every 1’30 for 12′

Back Squat

Back Squat

Back Squat

Functional Strength Hypertrophy

Back Rack Barbell Bulgarian Split Squat

Reserved for ON AIR

Back Squat

Functional Strength Hypertrophy

Back Rack Barbell Bulgarian Split Squat

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

Double Kettlebell Bench Press

Work Capacity (WC)

50.40.30.20.10 reps 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

Prone Shoulders Angel

Half Kneeling Chop

Kneeling Squat Eccentric Quadriceps

Activation 2 (AT)

2 Sets – Increasing Weight – of:

Single Kettlebell Swing Snatch Homolateral Reverse Lunges

Power & Power Endurance (PE)

Reserved for ON AIR

Power Snatch

EMOM 8′

Power Snatch

Power Snatch

Strength & Strength Endurance (SE)

Reserved for ON AIR

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