Tapering &#8211; Week 1

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

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

Ankle Mobility – Part 3

Activation 1 (AT)

2 Sets for Quality

8+8+8 Tall Kneeling Scapula Band
6 Half Strict TTB Tempo 2-2-2-2
10 FitBall Hip Extension

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Over Head Contralateral Bulgarian Split Squat

1′ rest b/s

Single Kettlebell Over Head Contralateral Bulgarian Split Squat

Power & Power Endurance (PE)

Deep Power Snatch – Stop 2″ catch position

3 x (1+1+1) @ [percent value=’50’ of=’Snatch’ in=’Kg’] [/percent] Rest 1′ b/s
Rest 3′
3 x (1+1+1) @ [percent value=’60’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
Rest 3′
3 x (1+1+1) @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] Rest 1′ b/s

Reserved for ONAIR

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2 x (1+1) @ [percent value=’74’ of=’Snatch’ in=’Kg’] [/percent] Rest 1′ b/s
Rest 3′
2 x (1+1) @ [percent value=’78’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s
Rest 3′
2 x (1+1) @ [percent value=’82’ of=’Snatch’ in=’Kg’] [/percent] Rest 1′ b/s

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Muscle Snatch – Tempo 3″ until Knees

Every 30″ for 5′

1 @ [percent value=’57’ of=’Snatch’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Back Squat

Start from 40/25Kg and perform 5 Reps
add 5 Kg until your mean speed of the set is below 0,45m/s
Rest 1’30 b/s

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Back Squat

Start from 40/25Kg and perform 5 Reps
add 5 Kg every set, not over [percent value=’82’ of=’backsquat’ in=’Kg’] [/percent] Rest 1’30 b/s

Aerobic Power & Lactic Training (AP)

Anaerobic Protocol

12 Double Dumbbells Hang Snatch 2×22,5/15Kg
12 Wall Ball
24 Double Unders
rest 2′ x 5 set

Notes. * scale Dumbbells load if you are unable to complete 12 reps unbroken

Reserved for ONAIR

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You can rest between set until your HR is below 68% of MHR then
Keep going until reach Anerobic Training Effect:

– 2.0 – 2.9 if you feel

– 3.0 – 3.5 if you feel

– 3.5 – 4.0 if you feel

[/um_show_content]

then
20′ active rest on Bike Erg or Row @ Aerobic Zone 2 (75% of MHR)

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′

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Tuesday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

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

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

Banded Press FTN/BTN

HK Rotation Band

TK Hip Extension

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 Pike HSPU – Tempo 3.1.3.1

1′ rest b/s

Pike HSPU

Strength & Strength Endurance (SE)

Every 3′ for 18′

Odd Set: 3 Rounds of

[percent value=’25’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] [percent value=’25’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

then

active rest light band Push

Even Set: 3 Rounds of

[percent value=’25’ of=’maxpull-ups’ in=”] Strict Pull-Ups [/percent]

1 Legless Rope Climb or 1 Rope Climb if you can’t

then

active rest light band Push

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’time’]

5 Rounds For Time

12m Handstand Walk
3 Sandbag or Stone Clean 150/100 lbs
12 Burpees Box Jump Over
3 Sandbag or Stone Clean 150/100 lbs

[/workout_short]

Reserved for ONAIR

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Active rest 10′ on bike or Row @ 70% of MHR

[workout_short title=’TUE_WC2′ result_type=’reps’]

AMRAP 13′

7 Ring Muscle Ups
14/12 Cal Row
21 A. Swings 24/16Kg

[/workout_short]

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Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Triceps Myofascial Release

Biceps Myofascial Release

Hands and Forearms Myofascial Release Part 1

Hands and Forearms Myofascial Release Part 2

Hands and Forearms Myofascial Release Part 3

Hands and Forearms Stretching Part 1

Hands and Forearms Stretching Part 2

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

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

Squat Stretch

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

Arm Stretch

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

Pendulum

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

Stretching on the floor

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

Total Time: 12 minutes

Wednesday

Warmup Accessory (WA)

Take your time to release your Lower Body

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

General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2

Notes.

6 Exercises:

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

Upper Body Mobility Routine N.3

Notes.

5 Exercises

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

Ankle Mobility – Part 3

Activation 1 (AT)

2 Sets for Quality

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

3 Position Squat Band Face Pull

Single Leg Hip Thrust

Psoas March

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 Double Kettlebell Tall Clean

1′ rest b/s

Double Kettlebell Tall Clean

Power & Power Endurance (PE)

Hang Clean + Hang Squat Clean

Every 30″ for 4′

4+2 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′

Hang Clean + Hang Squat Clean

Every 20″ for 4′

2+1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]

Reserved for ONAIR

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rest 1′

Power Clean + Push Jerk + Overhead Squat

Every 30″ for 3′

1+3+2 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′

Power Clean + Push Jerk + Overhead Squat

Every 30″ for 3′

1+2+1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent]

[/um_show_content]

Aerobic Capacity (AC)

Aerobic Capacity

Reserved for ONAIR

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

For Quality – EMOM

1st – 30″ Row steady pace + 6 Burpees Over Erg
2nd – 30″ Ski steady pace + 1 Heavy Dumbbells Man Makers
3rd – 30″ Bike Erg steady pace + 8 Goblet Squat @ 32/24Kg

Keep going up to 90% of MHR (High intensity is not allowed) until reach:

– Training Impulse score: 50 – if you feel

– Training Impulse score: 75 – if you feel

– Training Impulse score: 100 – if you feel

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EMOM 30′ – For Quality

1st – 30″ Row steady pace + 6 Burpees Over Erg
2nd – 30″ Ski steady pace + 1 Heavy Dumbbells Man Makers
3rd – 30″ Bike Erg steady pace + 8 Goblet Squat 32/24Kg

Functional Strength (FS)

Reserved for ONAIR

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

2 Sets (x 2 sub set) of:

8 + 8 Half Kneeling Landmine Press – First 3 reps Tempo 3.3.3.1

40″ rest b/sub set

2′ rest b/set

Half Kneeling Landmine Press

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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′

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

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 70′
Zone (@Tips): Alternate 20% Max Watt or Zone 2 (2 km) – 25% Max Watt or Zone 3 (2 km) – 30% Max Watt or Zone 4 (1 km) – 35% Max Watt or Zone 5 (1 km)

Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 75% / 90%

Swim Session (AC)

Warmup

2 x 50 m backstroke b/s 45″
4 x 25 m breaststroke rest b/s 40″
3 x 50 m front crawl rest b/s 40″
3 x 50 m swim board rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke

Workout

6 x 25 m front crawl all out @1’30”
6 x 50 m breaststroke rest b/s 1’
6 x 25 m front crawl all out @1’30”
6 x 50 m backstroke rest b/s 1’

Deload

100 m backstroke swim board using fins

Reserved for ON AIR

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Advanced

Warmup

1 x 50 m front crawl
1 x 50 m breaststroke swim board
2 x 100 m backstroke using fins rest b/s 40″
4 x 25 m breaststroke only arms b/s 45″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
2 x 50 m swim board rest b/s 1’

Workout

6 x 25 m @50” hard pace
6 x ( 50 m + 50 m ) front crawl hard pace / breaststroke rest b/s 20”
6 x 25 m @50” hard pace

Deload

400 m backstroke using fins

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Functional Strength (FS)

Reserved for ONAIR

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

2 Sets (x 2 sub set) of:

12 + 12 Landmine Romanian Deadlift One Leg – First 3 reps Tempo 3.1.3.1

40″ rest b/sub set

2′ rest b/set

Landmine Clean Alternate

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Friday

Warmup Accessory (WA)

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

General Warmup (GW)

Bodyweight Routine N.2

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine

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

Ankle Mobility – Part 3

Activation 1 (AT)

2 Sets for Quality

8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)

DeadBug with FitBall

Straight Arms Band Pull Down in Hinge Position

Single Leg SLDL with PVC

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 Double Dumbbell Swing Clean & Press

1′ rest b/s

Double Dumbbell Swing Clean & Press

Power & Power Endurance (PE)

Power Clean + Squat Clean & Jerk

3 x (1+1) @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 3′
3 x (1+1) @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 3′
3 x (1+1) @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s

Reserved for ONAIR

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2 x (1+1) @ [percent value=’74’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 3′
2 x (1+1) @ [percent value=’78’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s
rest 3′
2 x (1+1) @ [percent value=’82’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1′ b/s

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Hip Clean + Push Press

Every 30″” for 5′

1+2 @ [percent value=’57’ of=’cleanjerk’ in=’Kg’] [/percent]

Strength & Strength Endurance (SE)

Reserved for ONAIR

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

Bench Press

Start from 30/15Kg and perform 5 Reps
add 5 Kg until your mean speed of the set is below 0,45m/s
rest 1’30 b/s

[/um_show_content]

Bench Press

Start from 30/15Kg and perform 5 Reps
add 5 Kg every set, not over [percent value=’82’ of=’bench-press’ in=’Kg’] [/percent] Rest 1’30 b/s

Work Capacity (WC)

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

AMRAP 12′

7 Bar Muscle Ups
14 Cal Assault Bike
21 Double Dumbbell Thrusters 2×15/10Kg

[/workout_short]

Reserved for ONAIR

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

Active rest 10′ on bike or Row @ 70% of MHR

[workout_short title=’FRI_WC2′ result_type=’time’]

For Time

1 Pegboard
30 Sumo Deadlift High Pull 40/25Kg
2 Legless Rope Climb
20 Sumo Deadlift High Pull 40/25Kg
3 Rope Climb
10 Sumo Deadlift High Pull 40/25Kg
3 Rope Climb
20 Sumo Deadlift High Pull 40/25Kg
2 Legless Rope Climb
30 Sumo Deadlift High Pull 40/25Kg
1 Pegboard

[/workout_short]

[/um_show_content]

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Triceps Myofascial Release

Biceps Myofascial Release

Hands and Forearms Myofascial Release Part 1

Hands and Forearms Myofascial Release Part 2

Hands and Forearms Myofascial Release Part 3

Hands and Forearms Stretching Part 1

Hands and Forearms Stretching Part 2

Full Body Stretching and Deload N.2

Notes.

5 Exercises

Hip Decompression in Lunge position

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

Squat Stretch

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

Arm Stretch

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

Pendulum

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

Stretching on the floor

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

Total Time: 12 minutes

Saturday

Warmup Accessory (WA)

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Upper Body Myofascial Release – Part 2

Upper Body Myofascial Release – Part 3

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

Ankle Mobility – Part 2

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 – Increasing Weights – of:

6 + 6 Single Dumbbell Muscle Snatch Bottom Pos.

1′ rest b/s

Single Dumbbell Muscle Snatch Bottom Pos.

Power & Power Endurance (PE)

Hang Power Snatch + Hang Squat Snatch

Every 30″ for 4′

4+2 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]

Rest 1′

Hang Power Snatch + Hang Squat Snatch

Every 20″ for 4′

2+1 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]

Reserved for ONAIR

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

rest 1′

Power Snatch + Below The Knees Power Snatch + Hang Power Snatch

Every 30″ for 3′

2+2+2 @ [percent value=’40’ of=’snatch’ in=’Kg’] [/percent]

Rest 1′

Power Snatch + Below The Knees Power Snatch + Hang Power Snatch

Every 20″ for 3′

1+1+1 @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

Every 3′ for 9′

[percent value=’100′ of=’maxpull-ups’ in=”] Toes to Rings [/percent]

20 GHD Situpus

active rest in plank Position

Aerobic Capacity (AC)

Aerobic Capacity

Reserved for ONAIR

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

For Quality – EMOM

1st – 30″ Burpees steady pace + 10 Russian Swings @24/16Kg
2nd – 30″ Double Unders + 2 Heavy Dumbbells Devil Press
3rd – 30″ Assault Bike steady pace + 6 Box Jump

Keep going up to 90% of MHR (High intensity is not allowed) until reach:

– Training Impulse score: 50 – if you feel

– Training Impulse score: 75 – if you feel

– Training Impulse score: 100 – if you feel

[/um_show_content]

For Quality – Row or Ski or Bike Erg

For Quality – EMOM 30′

1st – 30″ Burpees steady pace + 10 Russian Swings @24/16Kg
2nd – 30″ Double Unders + 2 Heavy Dumbbells Devil Press
3rd – 30″ Assault Bike steady pace + 6 Box Jump

Functional Strength (FS)

Reserved for ONAIR

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

2 Sets (x 2 sub set) of:

12 + 12 Landmine Clean Alternate – Go Heavy!!

40″ rest b/sub set

2′ rest b/set

Landmine Clean Alternate

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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′

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible