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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

Ramping 3 @ 9 RPE
rest 2′ sets

Bench Press tempo 2.2.x.0

6 x 3 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent]

rest 2′ sets

Power

Yoga Barbell – Front Rack
Video
Clean Pull

5 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
5 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’100′ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 3 set

Power Clean – 3″ stop in power position

1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 5 set

Functional Strength

cyclist squat

4 x 10 rep @ 9 RPE

1’30” rest

Inclined DB bench press

4 x 8-10 rep @ 9 RPE

1’30” rest

Coming soon
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Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Behind The Neck Press
Video
Notes.
Use lighter Barbell if you can’t maintain a good quality of movements
– Behind the neck Push Press;
– Behind the neck thrusters;
– Behind the neck Press catch & go;
– Sots Press catch&go;
– Behind the neck Press;
– Sots Press;
Tempo 8″ before hip engage Power Snatch

Accumulate 20 reps w/ empty Bar

Notes. Take time until hip contact. Try to be smoooth and progressive.
No Feet Squat Snatch

Accumulate 20 reps w/ empty Bar

No Feet Snatch
Video
Squat Snatch – only 1st rep 3″ stop ATTG position

1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set

Coming soon
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Wednesday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Back Chain
Video
Notes. – Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Deadlift

1 x 4 @[percent value=’85’ of=’Deadlift’ in=’kg’][/percent] 2 x 2 @[percent value=’90’ of=’Deadlift’ in=’kg’][/percent] 2 x 1 @[percent value=’95’ of=’Deadlift’ in=’kg’][/percent]

rest 2′ sets

Notes. No touch and go.

Power

Yoga Barbell – Split Jerk
Video
Notes. – Split position shoulder press;
– Landing Split position push press;
– Tall split jerk;
– Behind the neck split jerk;
– Split jerk;

OR

Yoga Barbell – Push Jerk
Video
Notes. – Push Press;
– Thrusters;
– Shoulder Press catch&go;
– Front rack sots press catch&go;
– Shoulder Press;
– Front rack sots press;
Split Stance Push Press

5 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 3 set

Tall Jerk

5 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s x 3 set

Tall Jerk
Video
Jerk From Block – 3″ stop after receive

3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s x 3 set

Jerk Drive from Blocks
Every 45″ for 6′
1 @ [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

Double DB strict Press

4 x 10 @ 9 RPE tempo 1.X.1.X

Stiff leg deadlift

4 x 10 Reps

Coming soon
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Thursday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Back Chain
Video
Notes. – 1/4 overhead squat;
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Squat Clean + Thrusters
EMOM 5′

1+5 @ empty Bar

rest 2′

EMOM 5′

1+4 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

EMOM 5′

1+3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]

rest 2′

EMOM 5′

1+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Strength

Box Back Squat

tempo 1.3.1.X
Ramping 1 @ 9 RPE with 1″ stop bottom position

Functional Strength

Core stability

test max l-sit hold

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
Jerk Grip Overhead Squat

3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s x 3 set

Snatch Balance + Overhead Squat + Snatch Balance
Every 1’30 until feel moderate/severe load (@rpe 7/8)

1+2+1 – Start From [percent value=’45’ of=’snatch’ in=’kg’][/percent] add [percent value=’5′ of=’snatch’ in=’kg’][/percent] every completed set

Touch&Go Snatch Pull

3 x 8 reps @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Narrow grip Bench Press

ramping 2 @ 9 RPE
then
4×1 -10% 1″ stop chest position each rep.

Notes.

Narrow grip means shoulder width (or slightly wider)

Power

Yoga Barbell – Twist
Video
Every 2′ for 6′
Power Clean

1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 2′ for 6′
Power Clean + Jerk

1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 2′ for 6′
Power Clean + Hang Power Clean + Jerk

1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

Every 2′ for 6′
Power Clean + Hang Power Clean + Jerk

1+1+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

Core Ability
5 sets:

12 weighted GHD situps
5 narrow grip OHS
max quality sots press

Rest 2′

Coming soon
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