Work Capacity Mesocycle &#8211; Week 2

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Back Squat

4 Reps over 0,45 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 sets of:
2 @ 93% of last load lifted

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Back Squat

MAV 4

Start from [percent value=’60’ of=’backsquat’ in=’kg’][/percent] Every set add [percent value=’3′ of=’backsquat’ in=’kg’][/percent]

3 sets of:
2 @ 93% of MAV 4
rest 2′ b/s

@Tips

Reserved for ONAIR

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Pin Squat – 90 degrees

5 x 5 reps @ 90% of last load lifted

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Work Capacity (WC)

00:00 to 12:00

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

WC1: For Time – Split as you want

Accumulate 100 Pull-ups
Accumulate 100/80 Cal Row
Accumulate 100m Handstand Walk

[/workout_short]

12:00 to 20:00

Easy Bike or Row Recovery @ 70% of MHR

20:00 to 27:00

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

WC2: AMRAP 7′

3 Handstand Push-Ups
3 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 6 Handstand Push-Ups
3 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 9 Handstand Push-Ups
3 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 12 Handstand Push-Ups
6 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 15 Handstand Push-Ups
6 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 18 Handstand Push-Ups
6 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] 21 Handstand Push-Ups
9 Cleans @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] Etc., following same pattern until time is up

[/workout_short]

27:00 to 30:00

Easy Bike or Row Recovery @70% of MHR

30:00 to 33:00

[workout_short title=’MON_WC3′ result_type=’time’]

WC3: For Time

21/15 Cal Assault Bike
15 Burpees Box Jump Over 60/50cm
9 Overhead Squat @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent][/workout_short]

33:00 to 40:00

Easy Bike or Row Recovery @70% of MHR

Reserved for ONAIR

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[workout_short title=’MON_WC4′ result_type=’reps’]

40:00 – 46:00

WC4: Death by minute x 2 sets

1st – 13/11 Cal Row
2nd – 13 Burpees Over Erg
3rd – 50 Double Unders

46:00 – 52:00

Death by minute x 2 sets

1st – 15/13 Cal Row
2nd – 15 Burpees Over Erg
3rd – 65 Double Unders

52:00 – 58:00

Death by minute x 2 sets

1st – 17/14 Cal Row
2nd – 17 Burpees Over Erg
3rd – 80 Double Unders

[/workout_short]

58:00 to 65:00

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:

1′ Inclined Batwing Kettlebell – Focus on range of motion and Back Muscles

1′ rest b/set

Inclined Batwing Kettlebell

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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

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 + 6 Single Kettlebell Sots Press theraband

1′ rest b/s

Single Kettlebell Sots Press theraband

Power & Power Endurance (PE)

Single Kettlebell Push Press

(15+15) x 4 sets

Load by feel

rest 1′ b/s

Single Kettlebell Push Press + Shoulder Press

(1+6) + (1+6) x 4 sets
rest 1′ b/s

Load by feel

Push Jerk

Every 90″ for 9′

2 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′ b/s
Every set add [percent value=’5′ of=’cleanjerk’ in=’Kg’] [/percent]

Reserved for ONAIR

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Split Jerk

1+1+1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′
(1+1) x 3 set @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent]

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Work Capacity (WC)

Reserved for ONAIR

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00:00 to 20:00

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

WC1: 5 Rounds For Time

1 Legless Rope CLimb + 1 Rope Climb
12 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 10m Front Rack Walking Lunges @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 10m Front Rack Walking Lunges @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] [/workout_short]

20:00 to 25:00

easy Bike or Row Recovery @70% of MHR

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25:00 to 29:00

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

WC2: 4′ AMRAP

12 Box Jump 60/50cm
12 Toes To Bar

[/workout_short]

29:00 to 30:00

[workout_short title=’TUE_CX1′ result_type=’reps’]

CX1: Find 1RM of the following Complex

1 Snatch Deadlift
1 Power Snatch
1 Hang Squat Snatch

[/workout_short]

30:00 to 34:00

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

WC3: 4′ AMRAP

12 Box Jump 60/50cm
8 Bar Muscle-Ups

[/workout_short]

34:00 to 35:00

[workout_short title=’TUE_CX2′ result_type=’reps’]

CX2: Find 1RM of the following Complex

1 Snatch Deadlift
1 Power Snatch
2 Hang Squat Snatch

[/workout_short]

35:00 to 39:00

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

WC4: 4′ AMRAP

12 Box Jump 60/50cm
6 Toes to Bar
3 Bar Muscle-Ups

[/workout_short]

39:00 to 40:00

[workout_short title=’TUE_CX3′ result_type=’reps’]

CX3: Find 1RM of the following Complex

1 Snatch Deadlift
1 Power Snatch
3 Hang Squat Snatch

[/workout_short]

40:00 to 45:00

easy Bike or Row Recovery @70% of MHR

45:00 to 60:00

[workout_short title=’TUE_WC5′ result_type=’time’]

WC5: For Time

21 Ring Dips
21 Sumo Deadlift High Pull 40/25Kg
21/18 Cal Ski Erg or 25/22 Cal Row
15 Ring Dips
15 Sumo Deadlift High Pull 40/25Kg
15/13 Cal Ski Erg or 18/16 Cal Row
9 Ring Dips
9 Sumo Deadlift High Pull 40/25Kg
9/8 Cal Ski Erg or 11/10 Cal Row
15 Ring Dips
15 Sumo Deadlift High Pull 40/25Kg
15/13 Cal Ski Erg or 18/16 Cal Row
21 Ring Dips
21 Sumo Deadlift High Pull 40/25Kg
21/18 Cal Ski Erg or 25/22 Cal Row

Notes. read it simple: 21-15-9-15-21 of Ring Dips + SDHP + Cal Ski (-3,-2,-1 for women)

[/workout_short]

60:00 to 65:00

easy Bike or Row Recovery @70% of MHR

Functional Strength (FS)

Reserved for ONAIR

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3 Sets of:

12 Doubles Kettlebell Banded Bent Over Row – Increase weight set by set

1′ rest b/set

Doubles Kettlebell Banded Bent Over Row

[/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

Wednesday

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 swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke

Workout

2 x 50 m breaststroke pull buoy only arms rest b/s 30”
2 x 50 m breaststroke dolphin kick rest b/s 30”
2 x 50 m breaststroke rest b/s 30”
2 x 100 m front crawl hard pace rest b/s 50 m backstroke
2 x 100 m front crawl aerobic pace > 5 underwater dolphin kick rest b/s as needed

Deload

100 m backstroke swim board using fins

Reserved for ON AIR

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Advanced

Warmup

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

Technique

2 x 50 m breaststroke pull buoy only arms rest b/s 30”
2 x 50 m breaststroke dolphin kick rest b/s 30”
2 x 50 m breaststroke dolphin kick one leg switch each 25 m rest b/s 30”
2 x 50 m breaststroke dolphin kick one arm switch each 25 m rest b/s 30”
2 x 50 m breaststroke rest b/s 30”

Workout

4 x 50 m hard pace rest b/s 30”
2 x 100 m hard pace rest b/s 1’
2 x 50 m hard pace > 8 m underwater kick each turn rest b/s as needed

Deload

400 m backstroke using fins

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Bike Session (BS)

Mountain Bike or Road Bike or Bike Erg

Work Time: 60′
Zone (@Tips): Alternate 15% Max Watt (1,5 km) – 18% Max Watt (1,5 km) – 22% Max Watt (1,5 km) – 28% Max Watt (500 m)

Biking: Refer on Max Watt Test (30″ Max Watt Damper 1) .
FC Threshold: 75% / 90% – Z2 / 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 Cross Body Sumo Deadlift theraband

1′ rest b/s

Single Kettlebell Cross Body Sumo Deadlift theraband

Strength & Strength Endurance (SE)

Reserved for ONAIR

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

Deadlift + Deadlift 5cm from ground

1+4 Reps over 0,45 m/s

Start from [percent value=’60’ of=’deadlift’ in=’kg’][/percent] Every set add [percent value=’3′ of=’deadlift’ in=’kg’][/percent]

Velocity drop 0,1 m/s – 3 sets of:
(1+2) @ 93% of last load lifted

[/um_show_content]

Deadlift

MAV 4

Start from [percent value=’60’ of=’deadlift’ in=’kg’][/percent] Every set add [percent value=’3′ of=’deadlift’ in=’kg’][/percent]

3 sets of:
2 @ 93% of MAV 4
rest 2′ b/s

@Tips

Reserved for ONAIR

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Double Dummbell Split RDL

5 x 8+8 reps 2 x 30/22,5Kg

Notes. Both dumbbells face touch the ground

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Work Capacity (WC)

Reserved for ONAIR

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00:00 to 12:00

WC0: Every 2′ for 12′

6+6 Single Dumbbell Clean&Jerk 22,5/15Kg
4+4 Weighted Single Leg Squat single Dumbbell 22,5/15Kg
2+2 Single Dumbbell Clean&Jerk 30/22,5Kg

12:00 to 17:00

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

WC1: 8 Rounds for Time

5 Wall Ball
3 HSPU
1 Shouldering 70/50Kg

[/workout_short]

17:00 to 20:00

easy Bike or Row Recovery @ 70% of MHR

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20:00 to 30:00

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

WC2: 5 Rounds for Time

5 Chest to Bar
3 Toes to Bar
1 Bar Muscle ups
30 Double Unders
1 Squat Clean @[percent value=’35’ of=’squatclean’ in=’kg’][/percent] 3 Power Clean @[percent value=’35’ of=’squatclean’ in=’kg’][/percent] 5 Hang Power Clean @[percent value=’35’ of=’squatclean’ in=’kg’][/percent] [/workout_short]

30:00 to 39:00

Bike or Row @ 80% of MHR – Anaerobic Threshold Zone

39:00 to 40:00

rest

40:00 to 55:00

Every 3′ for 15′ – 5 intervals – one every 3′

A) For Time – CAP 90″

8/6 Cal Row
8 Thrusters @[percent value=’33’ of=’squatclean’ in=’kg’][/percent] 8 Front Facing Burpees

B) For Time – CAP 90″

9/7 Cal Row
9 Thrusters @[percent value=’33’ of=’squatclean’ in=’kg’][/percent] 9 Front Facing Burpees

C) For Time – CAP 90″

10/8 Cal Row
10 Thrusters @[percent value=’33’ of=’squatclean’ in=’kg’][/percent] 10 Front Facing Burpees

D) For Time – CAP 90″

9/7 Cal Row
9 Thrusters @[percent value=’33’ of=’squatclean’ in=’kg’][/percent] 9 Front Facing Burpees

E) For Time – CAP 90″

8/6 Cal Row
8 Thrusters @[percent value=’33’ of=’squatclean’ in=’kg’][/percent] 8 Front Facing Burpees

55:00 to 60:00

easy Bike or Row Recovery @ 70% of MHR

60:00 to 70:00

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

10′ to build 1 RM Clean & Jerk

[/workout_short]

Functional Strength (FS)

3 Sets of:

10 Seated Dynamic Barbell Prone Chest Press – Load by feel

1’30 rest b/set

Seated Dynamic Barbell Prone Chest Press

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

12 Plank with Trunk Rotation 1″Hold @Top
12 Cossack to Cossack 1″Hold @Bottom
5+5+5 3 Position Squat Face Pull

Plank with Trunk Rotation

Cossack to Cossack

3 Position Squat Band Face Pull

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Over Head Squat 1/4 theraband

1′ rest b/s

Single Kettlebell Over Head Squat 1/4 theraband

Power & Power Endurance (PE)

Reserved for ONAIR

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

Hip Snatch + Hang Snatch + Below the Knees Snatch

1+1+1 @ [percent value=’60’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s x 5 set

[/um_show_content]

Hang Clean

Every 2’30 for 15′

10 Hang Clean – no bounce @ [percent value=’60’ 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’]

10 Rounds for Time

16 Double Kettlebells Shoulder to Overhead 2×16/12Kg
14/11 Cal Assault Bike
10 Burpees Box Jump (NOT Over)

Notes.
During the 2 KT STOH kettlebell must start below the chin (start on your chest as CrossFit Games Standard)

[/workout_short]

30:00 to 40:00

Easy Bike or Row Recovery @70% of MHR

RESET Timer

[/um_show_content]

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

3 Rounds of:

9 Hang Power Snatch @ [percent value=’40’ of=’Snatch’ in=’kg’][/percent] 1 Ring Muscle-ups

Prior 08:00

3 Rounds of:

7 Hang Power Snatch @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent] 3 Ring Muscle-ups

Prior 12:00

3 Rounds of:

5 Hang Power Snatch @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent] 5 Ring Muscle-ups

Prior 16:00

3 Rounds of:

3 Hang Power Snatch @ [percent value=’70’ of=’Snatch’ in=’kg’][/percent] 7 Ring Muscle-ups

Prior 20:00

2 Rounds of:

1 Hang Power Snatch @ [percent value=’80’ of=’Snatch’ in=’kg’][/percent] 9 Ring Muscle-ups

[/workout_short]

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

WC2 Tiebreak if you finish it

[/workout_short]

20:00 to 30:00

Easy Bike or Row Recovery @70% of MHR

30:00 to 45:00

Every 3′ for 15′

10 Box Jump Over
200m Sprint (Run)
10 Box Jump Over

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:

50m Double Kettlebell Suitcase Carry – Must be Heavy!!

2′ rest b/set

Double Kettlebell Suitcase 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 – Row

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 – Row

50′ @ 80-85% 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′