Strength &#038; Hypertrophy &#8211; Week 6 (Last)

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2

Notes.

6 Exercises:

3 Position Cat-Cow: 10 reps
Quadruped T-Spine Lower Rotation: 10 reps
Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
Frog Stretch: 10 reps backward, 10 reps forward
90/90 position: 10 reps of perfect rotation

Upper Body Mobility Routine N.3

Notes.

5 Exercises

T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
Shoulder Rotation: Internal and external rotation: 10 reps (each side)
Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
Table Rotation: 10 Reps

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)

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Double Kettlebell Front Rack Contralateral Step Thruster

1′ rest b/s

Double Kettlebell Front Rack Contralateral Step Thruster

Power & Power Endurance (PE)

Reserved for ON AIR

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

Below the knees 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.

[/um_show_content]

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+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1+1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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

rest 3′
1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 30″
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

[/um_show_content]

Reserved for ON AIR

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

Clean Pull From High Blocks

1 x 7 set @ [percent value=’100′ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

1 x 7 sets @ Max Watt – start from @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]

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

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

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.

[/um_show_content]

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

Functional Strength Hypertrophy

2 Sets of:

10 Front Rack Barbell Bulgarian Split Squat (Left) – @50/35 kg
20″ Transition
10 Front Rack Barbell Bulgarian Split Squat (Right) – @50/35 kg

1’30 rest b/s

Bulgarian Split Squat Barbell Front Rack

Reserved for ON AIR

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

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 6 set

Notes. * focus on “no pause” between reps

Functional Strength Hypertrophy

2 Sets of:

10 Front Rack Barbell Bulgarian Split Squat (Left) – Over 1 m/s
20″ Transition
10 Front Rack Barbell Bulgarian Split Squat (Right) – Over 1 m/s

1’30 rest b/s

Bulgarian Split Squat Barbell Front Rack

[/um_show_content]

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

Reserved for ON AIR

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

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

15 Box Dips
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 of:

12 Inclined Barbell Bench Press Close Grip – Tempo 2.1.2.2

2′ rest b/s

Inclined Barbell Bench Press Close Grip

[/um_show_content]

Work Capacity (WC)

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

21.15.9 For time

Pull-ups
Double Dumbbell Hang Squat Clean 2×15/10Kg[/workout_short]

Reserved for ON AIR

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

rest 3′

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

9.15.21 For time

Single Kettlebell OH Squat 32/24Kg
Single Kettlebell STOH 32/24Kg
Toes to Ring[/workout_short]

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Notes. 5 Exercises

Hip Decompression

Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Time from 3’ to 6’ per side

Hamstring Stretch – Posterior Chain

Put your leg as close to the rack as possible
Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
Lift the opposite leg and return slowly to the ground
8/10 Reps and 30” hold with the leg on the ground
Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

Bend the knee of the leg on the ground
Extend hip and trunk tu open che anterior chain 6/8 Reps
Lateral bending of the truck 6/8 Reps
Rotate the truck and hold the position for 30″
Time 2’ each side

Glute Stretch – Posterior Chain

Bend the knee of the leg on the ground to feel the stretch in the hip on the box
Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
Time 2’ each side

Lower Back Decompression

Put the band between the lower Back and sacrum
Rotate and relax the back and enjoy the time
Time 5′

Total Time: from 20 to 30′

Tuesday

General Warmup (GW)

Squat Routine

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2

Notes.

6 Exercises:

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

Activation 1 (AT)

2 Sets for Quality

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

Banded Press FTN/BTN

HK Rotation Band

TK Hip Extension

Activation 2 (AT)

2 Sets – Increasing Weight – of:

12 Kettlebell Burpees Double Snatch Step Up

1′ rest b/s

Kettlebell Burpees Double Snatch Step Up

Power & Power Endurance (PE)

Reserved for ON AIR

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

Below the knees 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]

[/um_show_content]

EMOM 8′

Power Snatch

Notes. ONLY If you didn’t do the ONAIR ramping

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

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

Below the Knees Power Snatch

18″ ON Max Effort @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] 42″ OFF
x 8 sets

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

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]

[/um_show_content]

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 + Deadlift without touch the ground

(1 + 9) x 8 set @ [percent value=’45’ of=’Deadlift’ in=’kg’][/percent] rest 1′ b/s

Functional Strength Hypertrophy

3 Sets of:
12 Banded Single Leg Dumbbell Romanian Deadlift (Left) – @25/15 kg
20″ Transition
12 Banded Single Leg Dumbbell Romanian Deadlift (Right) – @25/15 kg

2′ rest b/s

Banded Single Leg Dumbbell Romanian Deadlift

Reserved for ON AIR

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

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 6 set

Functional Strength Hypertrophy

3 Sets of:
12 Banded Single Leg Dumbbell Romanian Deadlift (Left) – Over 1,2 m/s
20″ Transition
12 Banded Single Leg Dumbbell Romanian Deadlift (Right) – Over 1,2 m/s

2′ rest b/s

Banded Single Leg Dumbbell Romanian Deadlift

[/um_show_content]

For time

[percent value=’350′ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Half Seated Dumbbell Triceps Curl

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.

Half Seated Dumbbell Triceps Curl

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Notes.

5 Exercises

Hip Decompression

Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Time from 3’ to 6’ per side

Hamstring Stretch – Posterior Chain

Put your leg as close to the rack as possible
Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
Lift the opposite leg and return slowly to the ground
8/10 Reps and 30” hold with the leg on the ground
Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

Bend the knee of the leg on the ground
Extend hip and trunk tu open che anterior chain 6/8 Reps
Lateral bending of the truck 6/8 Reps
Rotate the truck and hold the position for 30″
Time 2’ each side

Glute Stretch – Posterior Chain

Bend the knee of the leg on the ground to feel the stretch in the hip on the box
Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
Time 2’ each side

Lower Back Decompression

Put the band between the lower Back and sacrum
Rotate and relax the back and enjoy the time
Time 5′

Total Time: from 20 to 30′

Wednesday

General Warmup (GW)

Bodyweight Routine

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation 1 (AT)

2 Sets for Quality

5 Reps each movement TK Single Arm Scapula Band
5 Plank Walkout
10+10 MiniBand Lateral Wal

TK Single Arm Scapula Band

Plank Walkout

Miniband Lateral Walk

Activation 2 (AT)

2 Sets – Increasing Weight – of:

3 + 3 Half Kneeling Kettlebell Bottom Clean + HALO

1′ rest b/s

Half Kneeling Kettlebell Bottom Clean + HALO

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Clean & Jerk + Hip Thrust + Power Clean & Jerk

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

Power Clean & Jerk + Hip Thrust + Power Clean & Jerk

max effort until speed > 1m/s + 1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

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=’62’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – (1+1) x 3 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – (1+1) x 4 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] redo

Reserved for ON AIR

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

no rest

Every 1’30 for 6′

Hang Power Clean & Jerk

1st set – 4+4 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 3+3 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 2+2 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 1+1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

For Time

[percent value=’350′ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

Notes. LEGS MUST BE STRAIGHT AND AHEAD OF THE BAR.

Functional Strength Hypertrophy

3 Sets of:

12 Barbell Snatch Grip Bent Over Row (50/30 kg) – Tempo 2.2.1.1

2′ rest b/s

Barbell Snatch Grip Bent Over Row

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

3 x 15 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 1’30 b/s

Reserved for ON AIR

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

Front Squat

3 x max effort velocity over @ 0,9 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 of:

12 Rear Foot Elevated Double Kettlebell Suitcase Split Squat (Right) – Over 1,2 m/s
20″ Transition
12 Rear Foot Elevated Double Kettlebell Suitcase Split Squat (Left) – Over 1,2 m/s

2′ rest b/s

Rear Foot Elevated Double Kettlebell Suitcase Split Squat

[/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

10 Synchro BMU
20 Devil Press 2×22,5/15Kg
20 Synchro T2B
20 Man Makers 2×22,5/15Kg
10 Synchro RMU

[/workout_short]

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

Inhale in central position and exhale when you rotate
10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

Inhale in central position and exhale when you rotate
10 Reps and the stretching arms, 2’ total time

Pendulum

Dead hang with slowly movement to open the spine to the side
20 Reps and static stretch, 1’ total time

Stretching on the floor

Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Thursday

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

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

Thoracic Spine

Thoracic Spine Mobility – Part 1

Thoracic Spine Mobility – Part 2

Thoracic Spine Mobility – Part 3

Thoracic Spine Mobility – Part 4

Thoracic Spine Mobility – Part 5

Lower Body Myofascial Release, Part 1

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

Quad
Adductor
Glutes
Tensor fascia lata (lateral part of the leg)

Supernova

Glute medius
Great glute
Hamstring

Supernova and lacrosse

Hamstring

Lower Body Myofascial Release, Part 2

First work general, move slowly and lightly,

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Anterior tibial

Do some flexion/estension and working to hard or painful areas

Gastrocnemius, soleus and achilles tendon

Do some flexion/estension and working to hard or painful areas

Peroneals

Do some flexion/estension and working to hard or painful areas

If you need some extra muscle release, work with lacrosse and elbow together.

Hip Mobility Routine

Iliac muscle

release with KB

HK position

5 to 10 reps each movement

Neutral femoral position
External femoral rotation
Internal femoral rotation
Neutral femoral position + Trunk rotation

Adductor

First position 10 reps + 10 rotation
Secondo position 10 reps + 10 rotation

Cossack Position

Hold 30”

Pigeon on the bench

10 Trunk rotation + 20” hold
10 Trunk flexion + 20” hold
20” hold with perfect vertical trunk

Hamstring stretch

Maintain posterior tilt and lumbar extension
Focus to good posture and stretch the muscle of legs
10 Trunk flexion + 20” hold
10 trunk rotation + 20” hold

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 use pull buoy, swim as slow as you can
4 x 25 m backstroke double arms, swim as slow as you can
4 x 25 m breaststroke use pull buoy, swim as slow as you can

Workout

4 x 50 m front crawl aerobic pace breathe each 6 strokes rest b/s 20”
3 x 100 m front crawl aerobic pace breathe each 5 strokes rest b/s 30”
1 x 200 m front crawl aerobic pace breathe each 3 strokes rest b/s 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 butterfly only kicks sing swim board rest b/s 50”
4 x 25 m backstroke double arms swim as slow as you can
6 x 25 m front crawl only arms breathe each 5 strokes

Workout

4 x 50 m front crawl hard pace breathe each 8 strokes rest b/s 20”
rest 30”
3 x 100 m front crawl hard pace breathe each 5 strokes rest b/s 30”
rest 30”
1 x 200 m front crawl aerobic pace breathe each 5 strokes rest b/s 30”
rest 30”
3 x 100 m front crawl hard pace breathe each 5 strokes rest b/s 30”
rest 30”
4 x 50 m front crawl hard pace breathe each 3 strokes rest b/s 20”
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

2 x 50 m butterfly push hard breathe each 4 stroke rest b/s 30”
Rest 1’
6 x 100 m front crawl, swim 10m underwater each turn, breathe each 5 stroke aerobic pace rest b/s 50 m backstroke aerobic pace
rest 1’
8 x 50 m front crawl @1’
rest 1’
8 x 25 underwater face up ( use noseclip ) rest as needed

Deload

400m swim board backstroke using fins

[/um_show_content]

Friday

General Warmup (GW)

Squat Routine

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2

Notes.

6 Exercises:

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

Activation 1 (AT)

2 Sets for Quality

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

Single Arm Ring Row

Inchworm

Elevated Single Leg Hip Bridge

Activation 2 (AT)

2 Sets – Increase Weight – of:

2 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband

Power & Power Endurance (PE)

Reserved for ON AIR

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

Below the knees 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+1+1+1+1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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

rest 3′

1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 30″
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

[/um_show_content]

Reserved for ON AIR

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

Snatch Pull From Ground

1 x 6 set @ [percent value=’100′ of=’snatch’ in=’kg’][/percent]

1 x 6 set @ Max Watt – start from @ [percent value=’90’ 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 1 @ [percent value=’88’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Functional Strength Hypertrophy

2 Sets of:

12 + 12 Box Pistol Squat – Tempo 2.1.2.2

2′ rest b/s

Box Pistol Squat

Reserved for ON AIR

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

Back Squat

10 x 1 @ over 0,55 m/s – start from @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]

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 of:

12 + 12 Box Pistol Squat – Tempo 2.1.2.2

2′ rest b/s

Box Pistol Squat

[/um_show_content]

For Time

[percent value=’350′ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Functional Strength Hypertrophy

3 Sets of:

12 Plyo Push-ups to Deficit – Tempo 2.1.2.2

2′ rest b/s

Plyo Push-ups to Deficit

Work Capacity (WC)

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

AMRAP 14′

[percent value=’33’ of=’strict-handstand-push-ups’ in=”]HSPU[/percent] 15 Sumo Deadlift High Pull @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] 1000m Bike Erg

[/workout_short]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

Inhale in central position and exhale when you rotate
10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

Inhale in central position and exhale when you rotate
10 Reps and the stretching arms, 2’ total time

Pendulum

Dead hang with slowly movement to open the spine to the side
20 Reps and static stretch, 1’ total time

Stretching on the floor

Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Saturday

General Warmup (GW)

Bodyweight Routine

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation 1 (AT)

2 Sets for Quality

5+5+5 3 Position Squat Face Pull
8+8 Single Leg Hip Thrust 1″Hold @Top Position
8+8 Psoas March 1″Hold @Top Position

3 Position Squat Band Face Pull

Single Leg Hip Thrust

Psoas March

Activation 2 (AT)

2 Sets – Increase Weight – of:

6 + 6 Single Kettlebell Swing Clean Homolateral Reverse Lunges

1′ rest b/s

Single Kettlebell Swing Clean Homolateral Reverse Lunges

Power & Power Endurance (PE)

Reserved for ON AIR

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

Below the knees 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]

Below the knees Power Clean & Jerk

18″ ON @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] for max reps
42″ OFF
x 8 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 – tempo 0.0.X.1

6 x 15 @ [percent value=’45’ of=’bench-press’ in=’kg’][/percent] rest 1′ b/s

Functional Strength Hypertrophy

3 Sets of:

12 + 12 Elbowing Dumbbell Row

2′ rest b/s

Elbowing Dumbbell Row

Reserved for ON AIR

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

Bench Press – tempo 0.0.X.1

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 1′ b/s x 6 set

Functional Strength Hypertrophy

3 Sets of:

12 + 12 Elbowing Dumbbell Row

2′ rest b/s

Elbowing Dumbbell Row

[/um_show_content]

Every 1’30 for 6′

Double Dumbbell Deadlift

15 @ 2×30/25Kg

Notes. both DBs face touch the ground

Reserved for ON AIR

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

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 of:

12 Weighted Back Extension (10/5 kg) – Tempo 2.1.2.2

2′ rest b/s

Weighted Back Extension

[/um_show_content]

For Time

[percent value=’200′ of=’legless-rope-climb-in-2′ in=”]Legless Rope Climb[/percent]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3

Notes.

5 Exercises

Hip Decompression

Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
Time from 3’ to 6’ per side

Hamstring Stretch – Posterior Chain

Put your leg as close to the rack as possible
Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
Lift the opposite leg and return slowly to the ground
8/10 Reps and 30” hold with the leg on the ground
Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

Bend the knee of the leg on the ground
Extend hip and trunk tu open che anterior chain 6/8 Reps
Lateral bending of the truck 6/8 Reps
Rotate the truck and hold the position for 30″
Time 2’ each side

Glute Stretch – Posterior Chain

Bend the knee of the leg on the ground to feel the stretch in the hip on the box
Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
Time 2’ each side

Lower Back Decompression

Put the band between the lower Back and sacrum
Rotate and relax the back and enjoy the time
Time 5′

Total Time: from 20 to 30′