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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

5 x 5 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]rest 2′ sets

Bench Press tempo 2.2.x.0

5 x 5 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent]

rest 2′ sets

Power

Yoga Barbell – Front Rack
Video
Below the Knees Muscle Clean

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

Clean Pull + Power Clean

(1+1+1) + 1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′ x 2 set
(1+1+1) + 1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′ x 2 set
(1+1+1) + 1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1′ x 2 set

Power Clean

1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 3 set

Functional Strength

cyclist squat

4 x 10 rep @ 9 RPE

1’30” rest

Inclined DB bench press

4 x 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;
Hip Muscle Snatch

10 Reps w/ empty Bar
rest 1′ x 2 set

Hang Muscle Snatch + Overhead Squat

(1+1) x 5 set Reps w/ empty Bar
rest 1′ x 2 waves

Muscle Snatch + Hang Squat Snatch

(1+1) x 3 set @ [percent value=’32’ of=’snatch’ in=’kg’][/percent] rest 1′
(1+1) x 3 set @ [percent value=’37’ of=’snatch’ in=’kg’][/percent] rest 1′
(1+1) x 3 set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 1′

Squat Snatch

1+1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 3′ for 12′

1+1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

no rest then

Every 3′ for 12′

1+1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

no rest then

Every 3′ for 12′

1 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]

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

2 x 4 @[percent value=’80’ of=’Deadlift’ in=’kg’][/percent] 2 x 3 @[percent value=’85’ of=’Deadlift’ in=’kg’][/percent] 3 x 2 @[percent value=’90’ 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 Shoulder Press

Accumulate 30 Reps @empty Bar

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 in Power Position

3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s x 3 set

Jerk From Block

1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 3′ x 3 total waves (1 + 1 + 1 w/ 1’30 rest b/s)

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;
Tall Clean + Push Press + Thrusters

3+2+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′ x 3 set

Tall Clean
Video
Squat Clean from Low Blocks

3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 3 set

Notes. Low Blocks are with Barbell below the knees
Squat Clean from High Blocks

3 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s
2 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 3 set

Notes. High Blocks are with Barbell with quads contact

Strength

Box Back Squat

tempo 1.3.1.X
5 x 2 @[percent value=’80’ of=’Deadlift’ in=’kg’][/percent]

Functional Strength

Core stability

Accumulate 1′ l-sit hold
(parallelette or box)

every time you stop perform
3+3 heavy turkish get up 

Coming soon
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Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
3″ Knees Stop Power Snatch + Hang Power Snatch

3 x (1+1) @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Snatch Pull + Squat Snatch + Overhead Squat

2 + 1 + 3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2 + 1 + 3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
2 + 1 + 3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Snatch Pull – 3″ stop at knees + Panda Pull

2+1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 2 set
2+1 @ [percent value=’105′ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 2 set

Notes. Use Straps
Panda Pull
Video
Coming soon
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Saturday

Routine

Upper Body Routine
Video

Strength

Narrow grip Bench Press

ramping 4 @ 9 RPE
then
3×4 -10% 1″ stop chest position each rep.

Notes.

Narrow grip means shoulder width (or slightly wider)

Power

Yoga Barbell – Twist
Video
Every 2′ for 12′
Clean&Jerk

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

Every 2′ for 12′
Clean&Jerk

1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

Every 2′ for 12′
Clean&Jerk

1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

Every 2′ for 12′
Clean&Jerk

1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

Core Ability
4 sets:

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

Rest 2′

Coming soon
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