Monday
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
Activation 1 (AT)
2 Sets for Quality
- 5 Reps each movement TK Single Arm Scapula Band
- 10+10 MiniBand Lateral Walk
- 5+5 Reverse Lunge + Knee lift
TK Single Arm Scapula Band
Miniband Lateral Walk
Reverse Lunge+ Knee Lift
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
1′ rest b/s
Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Power & Power Endurance (PE)
Power Snatch
EMOM 6′
1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 5′
1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 4′
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 3′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 2′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Squat Snatch
EMOM 6′
1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 5′
1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 4′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 3′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1′
EMOM 2′
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]
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Strength & Strength Endurance (SE)
Reserved for ONAIR
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Back Squat
6 x 3 @ 0,45 m/s
rest 2′ b/s
OR
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Back Squat
6 x 3 @ [percent value=’72’ of=’backsquat’ in=’Kg’] [/percent] rest 2′ b/s
Work Capacity (WC)
5 Rounds For Quality
20 Wall Ball
5 Power Clean drop & go @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
5 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
For Quality
20 Russian Swings @ 24/16Kg
20 HSPU
15 Russian Swings @24/16Kg
15 Ring Dips
10 Russian Swings @24/16Kg
10 Strict Chin-ups
5 Russian Swings @24/16Kg
5 Strict HSPU
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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:
15 Landmine Rows
40″ rest b/sub set
2′ rest b/set
Landmine Rows
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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′
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
- 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:
10 + 10 Double Dumbbell Front Rack Cossack Squat
1′ rest b/s
Double Dumbbell Front Rack Cossack Squat
Power & Power Endurance (PE)
Power Clean & Push Jerk
EMOM 6′
1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 5′
1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 4′
1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 3′
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 2′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Squat Clean & Jerk – no catch & go
EMOM 6′
1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 5′
1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 4′
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 3′
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
EMOM 2′
1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Bench Press
6 x 3 @ 0,40 m/s
rest 2′ b/s
OR
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Bench Press
6 x 3 @ [percent value=’74’ of=’bench-press’ in=’Kg’] [/percent] rest 2′ b/s
Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality – Row or Ski or Bike Erg
Keep going @ Aerobic Zone 2 (70-79% of MHR) until reach Aerobic Training Effect:
– Training Impulse score: 50 – if you feel 
– Training Impulse score: 75 – if you feel 
– Training Impulse score: 100 – if you feel 
OR
[/um_show_content]
For Quality – Row or Ski or Bike Erg
30′ @ 75% of MHR
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
Wednesday
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 50′
Zone (@Tips): Alternate 10% Max Watt or Zone 2 (3 km) – 18% Max Watt or Zone 3 (2 km) – 22% Max Watt or Zone 4 (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: 65% / 85%
Swim Session (AC)
Warmup
2 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
2 x 50 m front crawl rest b/s 40″
Technique
2 x 25 m front crawl dolphin kicks rest b/s 20”
2 x 25 m breaststrokes with swim board rest b/s 20”
2 x 25 m backstroke one legs switch each 25 m rest 40”
Workout
4 x 25 m all out @1’30”
2 x 100 m breaststroke rest b/s 1”
4 x 25 m all out @1’30”
2 x 100 m backstroke rest b/s 1”
1 x 100 m front crawl aerobic pace
Deload
200 m backstroke swim board using fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 50 m front crawl rest b/s 40″
4 x 50 m swim board rest b/s 1’
Technique
2 x 25 m front crawl one leg switch each 25 m rest b/s 30”
2 x 25 m breaststrokes one leg switch each 25 m rest b/s 30”
2 x 25 m breaststrokes dolphin kicks switch each 25 m rest b/s 30”
4 x 25 m front crawl breathe each 2/3/4/5 strokes rest b/s 20” / 30” / 50”
Workout
4 x ( 12.5 + 12.5 )m front crawl all out / aerobic pace @1’30”
50 m breaststroke aerobic pace
4 x ( 12.5 + 12.5 )m front crawl all out / breaststroke aerobic pace @1’30”
4 x 25 unwater dolphin kick with fins rest as needed
2 x 50 front crawl pull buoy aerobic pace breathe each 4 strokes
4 x 100 backstroke/front crawl aerobic pace switch each 25m reast b/s 1’
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:
15 + 15 Tall Kneeling Landmine Twist
40″ rest b/sub set
2′ rest b/set
Tall Kneeling Landmine Twist
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Thursday
Stretching & Mobility (MS)
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
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
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)
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 + 6 Double Kettlebell Front Rack Tall Kneeling Ste up&down
1′ rest b/s
Double Kettlebell Front Rack Tall Kneeling Ste up&down
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
8′ on Assault Bike
4′ @ easy pace – Aerobic Zone 1
3′ @ moderate pace – Aerobic Zone 2
1′ @ moderate/high intensity pace – Anaerobic Threshold Zone
rest 1′
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Every 3′ for 21′
15 Thrusters @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] Push on assault bike until 2:15
Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Deadlift + Deadlift 3cm from Ground
6 x 1+3 @ 0,5 m/s
rest 2′ b/s
OR
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Deadlift
6 x 3 @ [percent value=’72’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s
Work Capacity (WC)
For Quality
3 Legless Rope Climb
100 Double Unders
6 Rope Climb
100 Double Unders
18 Strict Chin-ups
100 Double Unders
36 Pull-ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality
Every 15″ for 3′
1 Man makers 2×22,5/15Kg
then
30 Double Dumbbells Front Squat 2×22,5/15Kg
30 Dumbbells Facing Burpees
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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:
15 + 15 Landmine Twist
40″ rest b/sub set
2′ rest b/set
Landmine Twist
[/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)
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
- 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 + 6 Barbell Over Head Bulgarian Split Squat
1′ rest b/s
Barbell Over Head Bulgarian Split Squat
Power & Power Endurance (PE)
Jerk – Any Style
(1+1+1) @ [percent value=”42″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1+1) @ [percent value=”47″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1+1) @ [percent value=”52″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1+1) @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
(1+1) @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
(1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent]
rest 2′
(1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
(1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent]
rest 3′
Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Military Press
6 x 3 @ 0,45 m/s
rest 2′ b/s
OR
[/um_show_content]
Military Press
6 x 3 @ [percent value=’42’ of=’Bench-press’ in=’Kg’] [/percent] rest 2′ b/s
Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality – Row or Ski or Bike Erg
Keep going @ Aerobic Zone 2 (70-79% of MHR) until reach Aerobic Training Effect:
– Training Impulse score: 50 – if you feel
– Training Impulse score: 75 – if you feel
– Training Impulse score: 100 – if you feel
OR
[/um_show_content]
For Quality – Row or Ski or Bike Erg
30′ @ 75% of MHR
Stretching & Mobility (MS)
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
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′