Work Capacity Mesocycle &#8211; Week 1

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Back Squat

5 Reps over 0,5 m/s
Start from [percent value=’60’ of=’backsquat’ in=’kg’][/percent] Every set add [percent value=’3′ of=’backsquat’ in=’kg’][/percent] Velocity drop 0,1 m/s + 3 x 3 @ 90% of last load lifted

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Back Squat

MAV 5 + 3 x 3 @ 90% of MAV 5
Start from [percent value=’60’ of=’backsquat’ in=’kg’][/percent] and add [percent value=’3′ of=’backsquat’ in=’kg’][/percent] every set
rest 2′ b/s

@Tips

Reserved for ONAIR

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Box Squat

5 x 8 reps @ 100% of last load lifted

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Work Capacity (WC)

00:00 to 16:00

EMOM 16′

1st – 15/12 Cal Bike Erg
2nd – [percent value=’66’ of=’maxpull-ups’ in=”] Chest to Bar [/percent] 3rd – 4 Squat Snatch [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] 4th – 45″ Single Heavy Kettlebell Hold (change arm every set)

16:00 to 20:00

Easy Bike or Row Recovery @ 70% of MHR

20:00 to 40:00

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

AMRAP 20′

2 Rounds of:

8 Toes to Bar
8 HSPU
10 Squat Snatch Squat Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]

2 Rounds of:

8 Toes to Bar
8 HSPU
8 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent]

2 Rounds of:

8 Toes to Bar
8 HSPU
6 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent]

2 Rounds of:

8 Toes to Bar
8 HSPU
4 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’Kg’] [/percent]

2 Rounds of:

8 Toes to Bar
8 HSPU
2 Squat Snatch @ [percent value=’90’ of=’snatch’ in=’Kg’] [/percent] [/workout_short]

40:00 to 45:00

Easy Bike or Row Recovery @70% of MHR

Reserved for ONAIR

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45:00 to 63:00

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

Every 3′ for 18:00

Death by minute (CAP 1′)

7/5 Cal Assault Bike – don’t reset the monitor
6 Burpees Box Jump Over
Spin on Assault bike until read 16/12 on AB monitor

[/workout_short]

63:00 to 70:00

Easy Bike or Row Recovery @70% of MHR

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Functional Strength (FS)

Reserved for ONAIR

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4 Sets of:

45″ + 45″ Elbowing Dumbbell Row (Focus on ROM till muscle concrete)

1′ rest b/set

Elbowing Dumbbell Row

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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′

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

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

Tall Kneeling Scapula Band

Half Strict TTB

FitBall Hip Extension

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Thruster Theraband

1′ rest b/s

Single Kettlebell Thruster Theraband

Power & Power Endurance (PE)

Push Press – 3″ stop @ power position

5.5.3.3 @ rpe 8
rest 2′ b/s

@Tips

Push Press

Every 90″ for 9′

3 @ 90% of last weight lifted
rest 2′ b/s

Reserved for ONAIR

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Squat Jerk catch & go – 2″ stop in bottom position

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

Push Jerk + Deep Push Jerk + Squat Jerk+ Deep Push Jerk + Push Jerk

1+1+1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
1+1+1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
1+1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
1+1+1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
1+1+1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
1+1+1+1+1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]

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Work Capacity (WC)

Reserved for ONAIR

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00:00 to 05:00

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

For Time

50 Thrusters @ 50/35Kg
15 Ring Muscle-ups

[/workout_short]

05:00 to 15:00

easy Bike or Row Recovery @70% of MHR

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15:00 to 22:00

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

For Time

30 alt. Dumbbell Snatch 22,5/15Kg
3 Rope Climb
20 alt. Dumbbell Snatch 22,5/15Kg
1 Legless Rope Climb + 1 Rope Climb
10 alt. Dumbbell Snatch 22,5/15Kg
1 Legless Rope Climb 4,5/3m without get down

Touch 4,5m target, get down until 3m from floor and touch 4,5m target again! LEGLESS or NO REP!

[/workout_short]

22:00 to 25:00

easy Bike or Row Recovery @70% of MHR

25:00 to 32:00

[workout_short title=’TUE_WC3′ result_type=’reps’]

AMRAP 7′

8 Ground to Overhead @ 45/30Kg
10 Front Facing Burpees

[/workout_short]

32:00 to 35:00

easy Bike or Row Recovery @70% of MHR

35:00 to 55:00

[workout_short title=’TUE_WC4′ result_type=’reps’]

AMRAP 20′

8 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] 16 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent] 24 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] 32 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent] 40 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] 48 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent] 48 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’80’ of=’snatch’ in=’Kg’] [/percent] 56 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’85’ of=’snatch’ in=’Kg’] [/percent] 64 Wall Ball
50 Double Unders
1 Overhead Squat from Ground @ [percent value=’90’ of=’snatch’ in=’Kg’] [/percent] [/workout_short]

Functional Strength (FS)

Reserved for ONAIR

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3 Sets of:

12 + 12 Tall Kneeling Kettlebell Bottom up Press Banded Pull Hold (Light Weight)

1′ rest b/set

Tall Kneeling Kettlebell Bottom up Press Banded Pull Hold

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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

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″

Workout

4 x 50 m front crawl easy pace breathe 3 times for pool rest as needed
2 x 100 m breaststroke rest b/s 1”
4 x 50 m front crawl easy pace breathe 3 times for pool rest as needed
2 x 100 m breaststroke rest b/s 1”
2 x 100 m front crawl aerobic pace

Deload

200 m backstroke only legs swim board using fins

Reserved for ON AIR

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Advanced

Warmup

4 x 50 m front crawl
2 x 25 m backstroke
4 x 25 m hard pace @1’1’0″

Technique

4 x 25 m breaststrokes legs swim board rest b/s 40”
2 x (25 + 25 + 25 + 25) m breaststroke /dolphin kick, breaststroke only arms, breaststroke only legs, breaststroke rest b/s 45”

Workout

3 x ( 50 m breaststroke esay pace + 100 m front crawl + 50 m backstroke )
100 m front crawl/backstroke switch eac 25m easy pace
3 x ( 50 m breaststroke esay pace + 100 m front crawl + 50 m backstroke )
4 x 50 @ 1’10”

Deload

100 m backstroke only legs with fins easy pace

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Bike Session (BS)

Mountain Bike or Road Bike or Bike Erg

Work Time: 50′
Zone (@Tips): Alternate 12% Max Watt (1 km) – 15% Max Watt (1 km) – 20% Max Watt (1 km) – 25% Max Watt (1 km)

Biking: Refer on Max Watt Test (30″ Max Watt) .
FC Threshold: 75% / 90% – Z3 / Z4 / Z5

Stretching & Mobility (MS)

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.

Thursday

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)

Bodyweight Routine N.2

Notes. Follow routine step by step.

Mobility (MO)

Ankle Mobility – Part 2

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 Single Kettlebell Sumo Deadlift theraband

1′ rest b/s

Single Kettlebell Sumo Deadlift theraband

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Deadlift + Deadlift 5cm from ground

1+5 Reps over 0,5 m/s – velocity drop 0,1 m/s + 3 x (1+3) @ 90% of last load lifted
Start from [percent value=’60’ of=’deadlift’ in=’kg’][/percent] Every set add [percent value=’3′ of=’deadlift’ in=’kg’][/percent]

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Deadlift

MAV 5 + 3 x 3 @ 90% of MAV 5
Start from [percent value=’60’ of=’deadlift’ in=’kg’][/percent] and add [percent value=’3′ of=’deadlift’ in=’kg’][/percent] every set
rest 2′ b/s

@Tips

Reserved for ONAIR

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Double Dummbell Deadlift

5 x 12 reps @ 2 x 20/22,5Kg

Notes. Both dumbbells face touch the ground

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Work Capacity (WC)

Reserved for ONAIR

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00:00 to 20:00

Every 2′ for 20′

5 Devil Press @ 2×22,5/15Kg
5 Step Over Box @ 2×22,5/15Kg

20:00 to 30:00

easy Bike or Row Recovery @ 70% of MHR

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30:00 to 40:00

[workout_short title=’THU_WC1′ result_type=’time’]

3 Rounds for Time

450/400m Row
12 UNBROKEN Double Kettlebell Long Cycle @ 2×24/16Kg

[/workout_short]

40:00 to 45:00

easy Bike or Row Recovery @ 70% of MHR

45:00 to 52:00

[workout_short title=’THU_WC2′ result_type=’reps’]

AMRAP 7′

3 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] 1 Bar Muscle Ups
3 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] 2 UNBROKEN Bar Muscle Ups
3 Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] 3 UNBROKEN Bar Muscle Ups
… add 1 BMU UB each set

[/workout_short]

52:00 to 60:00

easy Bike or Row Recovery @ 70% of MHR

60:00 to 70:00

[workout_short title=’1RM_PC’ result_type=’reps’]

10′ to build 1 RM Power Clean

[/workout_short]

Functional Strength (FS)

3 Sets of:

10 Dynamic Load Axle Bar Press Behind the Neck Close Grip

1’30 rest b/set

Dynamic Load Axle Bar Press Behind the Neck Close Grip

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

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 2

Ankle Mobility – Part 3

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 Double Kettlebell See-Saw Row Alternate Theraband

1′ rest b/s

Double Kettlebell See-Saw Row Alternate Theraband

Power & Power Endurance (PE)

Reserved for ONAIR

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Hip Snatch + Hang Snatch + Below the Knees Snatch

1+1+1 @ [percent value=’55’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s x 5 set

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Hang Clean

Every 2’30 for 15′

10 Hang Clean – no bounce @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent]

Work Capacity (WC)

Reserved for ONAIR

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00:00 to 30:00

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

9 Rounds for Time

1000/900m Bike Erg (1,2/1 Km Assault Bike)
16 GHD Situps
8 Box Jump

[/workout_short]

30:00 to 40:00

Easy Bike or Row Recovery @70% of MHR

RESET Timer

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Death By Start

Continue only if you are be able to finish into CAP. You can start without waiting for the new set like CrossFit Games Open 14.2

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

Prior 04:00

2 Rounds of:

10 Pull-ups
10 Double Dumbbells Thrusters 2×22,5/15Kg

Prior 08:00

2 Rounds of:

12 Pull-ups
12 Double Dumbbells Thrusters 2×22,5/15Kg

Prior 12:00

2 Rounds of:

14 Pull-ups
14 Double Dumbbells Thrusters 2×22,5/15Kg

Prior 16:00

2 Rounds of:

16 Pull-ups
16 Double Dumbbells Thrusters 2×22,5/15Kg

Prior 20:00

2 Rounds of:

18 Pull-ups
18 Double Dumbbells Thrusters 2×22,5/15Kg

[/workout_short]

[workout_short title=’FRI_W2C’ result_type=’time’]

WC2 Tiebreak – if you finish the WOD write here your time

[/workout_short]

20:00 to 30:00

Easy Bike or Row Recovery @70% of MHR

30:00 to 45:00

Every 3′ for 15′

12/10 Cal Row
30 Double Unders
3 Hang Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]

45:00 to 60:00

Easy Bike or Row Recovery @70% of MHR

Functional Strength (FS)

Reserved for ONAIR

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

4 Sets of:

30m Dynamic Load Axle Bar Front Rack Carry

2′ rest b/set

Dynamic Load Axle Bar Front Rack Carry

[/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 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)

Bodyweight Routine N.2

Notes. Follow routine step by step.

Activation 1 (AT)

2 Sets for Quality

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

Elbow Plank Star

FitBall Elbow Plank Rotation

FitBall LCHE

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband

Aerobic Capacity (AC)

Reserved for ONAIR

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For Quality – Bike Erg

Keep going @ Anaerobic Threshold Zone (80 – 89% of MHR) until reach Aerobic Training Effect:

– 2.0 – 2.9 if you feel

– 3.0 – 3.9 if you feel

– 4.0 – 4.9 if you feel

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For Quality – Bike Erg

50′ @ 80-85% of MHR

Functional Strength (FS)

4 Sets of:

30m Double Kettlebell Front Rack Carry – Must be Heavy!!

2′ rest b/set

Double Kettlebell Front Rack Carry

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′