Work Capacity Mesocycle &#8211; Week 3

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Back Squat

3 Reps over 0,35 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:
Single @ 95% of last load lifted

[/um_show_content]

Back Squat

MAV 3

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

3 sets of:
Single @ 95% of MAV 3
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 15:00

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

AMRAP 3′

11 Thrusters @60/42,5Kg
11 Toes to Bar
8 Thrusters @60/42,5Kg
8 Toes to Bar
5 Thrusters @60/42,5Kg
5 Toes to Bar
max cal Row

rest 3′

AMRAP 3′

13 Thrusters @50/35Kg
13 Chest to bar
10 Thrusters @50/35Kg
10 Chest to bar
7 Thrusters @50/35Kg
7 Chest to bar
max cal Row

rest 3′

AMRAP 3′

15 Thrusters @40/25Kg
15 Pull-ups
12 Thrusters @40/25Kg
12 Pull-ups
9 Thrusters @40/25Kg
9 Pull-ups
max cal Row

Notes. Score is total reps + cal accumulated

[/workout_short]

15:00 to 25:00

Easy Bike or Row Recovery @ 70% of MHR

25:00 to 37:00

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

WC2: For Time

3 rounds of

20 A. Swings @24/16Kg
10 m unbroken Handstand Walk

Notes. if you can’t perform it unbroken, restart from the starting line or scale it with 20 shoulder tap on wall

then
40 Double Kettlebells Long Cycle 2×24/16Kg

Notes. Every time you drop the Kettlebells, 50 double unders penalty. You can rest in front rack position under your shoulder.

20m double kettlebells Overhead Walking Lunges

[/workout_short]

37:00 to 40:00

Easy Bike or Row Recovery @70% of MHR

Reserved for ONAIR

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

40:00 – 60:00

Every 4′ for 20′

Accumulate 30 Wall Ball
Accumulate 20 Ground to Overhead @40/27,5Kg
Accumulate 10 Strict HSPU

Notes. Split as you want

[/workout_short]

60:00 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:

10 Ring Push Ups & Front Raise – T.U.T 3.3.1.1

1′ rest b/set

Ring Push Ups & Front Raise

[/um_show_content]

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 Half Kneeling Double Kettlebell Bottom up Press

1′ rest b/s

Half Kneeling Double Kettlebell Bottom up Press

Power & Power Endurance (PE)

Tall Kneeling Position Shoulder Press

12 x 4 sets @ 30/20Kg
rest 1′ b/s

Tall Kneeling Position Push Press

12 x 4 sets @ 45/30Kg
rest 1′ b/s

Reserved for ONAIR

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Single Dumbbell Push Press + Shoulder Press

(1+6) + (1+6) x 4 sets
rest 1′ b/s

Load by feel

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Push Jerk

Every 90″ for 9′

1 @ [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 @ [percent value=’55’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent] rest 3′
1 x 3 set @ [percent value=’85’ of=’cleanjerk’ in=’Kg’] [/percent]

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Work Capacity (WC)

Reserved for ONAIR

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00:00 to 30:00

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

WC1: For Time

5000/4500m Row
80 Box Jump Over
40 HSPU

[/workout_short]

30:00 to 40:00

easy Bike or Row Recovery @70% of MHR

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40:00 to 47:00

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

WC2: AMRAP 7′

12 Shoulder to Overhead @40/27,5Kg
3 Ring Muscle Ups

[/workout_short]

47:00 to 50:00

easy Bike or Row Recovery @70% of MHR

50:00 to 57:00

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

WC3: AMRAP 7′

30 Deadlift @ [percent value=’43’ of=’Deadlift’ in=’kg’][/percent] 3 Legless Rope Climb
100 Double Unders
3 Legless Rope Climb
10 Front Squat @ [percent value=’43’ of=’Deadlift’ in=’kg’][/percent] [/workout_short]

57:00 to 60:00

easy Bike or Row Recovery @70% of MHR

60:00 to 63:00

3′ to build 1RM of

Squat Clean

63:00 to 66:00

Death on 3′

20 Front Facing Burpees
20/15 Cal Assault Bike

Notes. If you can’t finish the wod before 3′, jump to 81:00

66:00 to 69:00

3′ to build 1RM of

Squat Clean

69:00 to 72:00

Death on 3′

20 Front Facing Burpees
20/15 Cal Assault Bike

Notes. If you can’t finish finish the wod before 3′, jump to 81:00

72:00 to 75:00

3′ to build 1RM of

Squat Clean

75:00 to 78:00

Death on 3′

20 Front Facing Burpees
20/15 Cal Assault Bike

Notes. If you can’t finish finish the wod before 3′, jump to 81:00

78:00 to 81:00

3′ to build 1RM of

Squat Clean

[workout_short title=’TON_SC’ result_type=’reps’]

Squat Clean Score

Write the sum of your best load lifted in every 3′ Squat Clean 1RM section. Only successful lift count.[/workout_short]

81:00 to 90:00

easy Bike or Row Recovery @70% of MHR

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

Technique

4 x 50 m front crawl one arm switch each 25 m rest b/s 30”
3 x 50 m breaststroke using swim board rest b/s 30”
2 x 50 m backstroke rest b/s 30”

Workout

4 x 25 m front crawl all out @1’30”
2 x 100 m front crawl aerobic pace
4 x 25 m front crawl all out @1’30”

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

6 x 50 m front crawl one arm switch each 25 m rest b/s 30”
2 x 50 m breaststroke only legs rest b/s 30”
2 x 50 m backstroke using pullbuoy rest b/s 30”

Workout

6 x 25 m all out @1’30”
2 x 100 m backstroke/breaststroke aerobic pace switch each 25 m rest b/s 1’
6 x 25 m all out @1’30”

Deload

400 m backstroke using fins

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Bike Session (BS)

Mountain Bike or Road Bike or Bike Erg

Work Time: 80′
Zone (@Tips): Alternate 12% Max Watt (2 km) – 15% Max Watt (2 km) – 25% Max Watt (1 km) – 30% Max Watt (500 m)

Biking: Refer on Max Watt Test (30″ Max Watt Damper 1) .
FC Threshold: 70% / 92% – Z2 / 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

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 Cross Body Single Leg Wall Kettlebell Deadlift

1′ rest b/s

Cross Body Single Leg Wall Kettlebell Deadlift

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Deficit Deadlift + Deadlift 5cm from ground

1+3 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+1) @ 95% of last load lifted

[/um_show_content]

Deficit Deadlift

MAV 3

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

3 sets of:
single @ 95% of MAV 3
rest 2′ b/s

@Tips

Reserved for ONAIR

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Glute Ham Raises

5 x 5

Notes. Put GHD under the rig and use a band on bar to help you during execution

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Work Capacity (WC)

Reserved for ONAIR

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00:00 to 12:00

WC0: Every 2′ for 12′

5 Squat Snatch @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent] [percent value=’33’ of=’bar-muscle-ups’ in=”]Bar Muscle Ups[/percent]

12:00 to 20:00

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

WC1: 6 Rounds for Time

5 Squat Snatch @ 60/40Kg
5 Bar Muscle Ups

[/workout_short]

20:00 to 30:00

5 min – moderate Bike or Row Recovery @ 80% of MHR
5 min – easy Bike or Row Recovery @ 70% of MHR

[/um_show_content]

30:00 to 40:00

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

WC2: AMRAP 10′

20 Snatch 35/25Kg
10m Overhead Walking Lunges 35/25Kg
10 Front Facing Burpees
10m Overhead Walking Lunges 35/25Kg

[/workout_short]

40:00 to 48:00

easy Bike or Row Recovery @ 70% of MHR

48:00 to 50:00

[workout_short title=’THU_WC3′ result_type=’time’]

For Time

20 Double Dumbbells Squat Clean Thrusters 2×22,5/15Kg
10 Ring Muscle Ups[/workout_short]

50:00 to 60:00

easy Bike or Row Recovery @ 70% of MHR

60:00 to 70:00

[workout_short title=’THU_WC4′ result_type=’time’]

For Time

21 Ring Dips
21 Wall Ball
15 Ring Dips
15 Wall Ball
9 Ring Dips
9 Wall Ball
For Time: 50 Cal Assault Bike
9 Sumo Deadlift High Pull 35/25Kg
9 Pull-ups
15 Sumo Deadlift High Pull 35/25Kg
15 Pull-ups
21 Sumo Deadlift High Pull 35/25Kg
21 Pull-ups

Notes. Remember that 50 Cal Assault Bike time count

[/workout_short]

[workout_short title=’50_AB’ result_type=’time’] Fill here 50 Calories Assault Bike score[/workout_short]

Functional Strength (FS)

3 Sets of:

15 Dumbbell Fly Bench Press- Load by feel

1’30 rest b/set

Dumbbell Fly Bench 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

10 Prone Shoulders Angel
10+10 Half Kneeling Chop
10 Kneeling Squat Eccentric Quadriceps

Prone Shoulders Angel

Half Kneeling Chop

Kneeling Squat Eccentric Quadriceps

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)

Reserved for ONAIR

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Hip Snatch + Hang Snatch + Below the Knees Snatch

1+1+1 @ [percent value=’65’ of=’Snatch’ in=’Kg’] [/percent] rest 1′ b/s x 5 set

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Hang Clean

Every 2’30 for 15′

8 Hang Clean – no bounce @ [percent value=’65’ of=’cleanjerk’ in=’Kg’] [/percent]

Work Capacity (WC)

00:00 to 18:00

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

Death by 3′

250/220m Row
12 Clean & Jerk @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] 12 Front Facing Burpees

[/workout_short]

18:00 to 25:00

Easy Bike or Row Recovery @70% of MHR

25:00 to 45:00

Death By Start

Continue only if can 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

50 Double Unders
10+10 Single Kettlebell Snatch 32/24Kg
10 Strict HSPU

Prior 08:00

50 Double Unders
12+12 Single Kettlebell Snatch 32/24Kg
12 Strict HSPU

Prior 12:00

50 Double Unders
14+14 Single Kettlebell Snatch 32/24Kg
14 Strict HSPU

Prior 16:00

50 Double Unders
16+16 Single Kettlebell Snatch 32/24Kg
16 Strict HSPU

Prior 20:00

50 Double Unders
18+18 Single Kettlebell Snatch 32/24Kg
18 Strict HSPU

Notes. * Kettlebell Snatch is CrossFit Standard like Regional 2016 (Hang)

[/workout_short]

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

WC2 Tiebreak if you finish it

[/workout_short]

45:00 to 50:00

Easy Bike or Row Recovery @70% of MHR

Reserved for ONAIR

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50:00 to 65:00

Every 3′ for 15′

15 Box Jump Over
500m Bike Erg steady pace

65:00 to 70:00

Easy Bike or Row Recovery @70% of MHR

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

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

4 Sets of:

45″ + 45″ Single Arm Ring Row Hold

2′ rest b/set

Single Arm Ring Row Hold

[/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

8 FitBall Rollout
8+8 Single Leg FB Leg Curl
12+12 Lateral Walk Knees Banded

FitBall Rollout

Single Leg FB Leg Curl

Lateral Walk Knees Banded

Activation 2 (AT)

2 Sets of:

4 Obstacle Circuit Hops

1′ rest b/s

Obstacle Circuit Hops

Aerobic Capacity (AC)

Reserved for ONAIR

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For Quality – Run

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

[/um_show_content]

For Quality – Run

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′