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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

6 x 5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ sets

Bench Press tempo 2.2.x.0

6 x 5 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent]

rest 2′ sets

Power

Yoga Barbell – Front Rack
Video
Power Clean – 3″ Stop after receive

1+1+1 @ [percent value=’32’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent]

Power Clean – 3″ tempo until knees

1+1+1 @ [percent value=’32’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent]

Power Clean

1+1+1 @ [percent value=’32’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1+1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

Functional Strength

cyclist squat

3 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;
Seated Snatch Grip Behind the Neck Press + Snatch Grip Behind the Neck Press

10+10 Reps w/ empty Bar
rest 1′ x 3 set

Snatch Grip Push Press Behind the Neck + Overhead Squat

10+10 Reps w/ empty Bar
rest 1′ x 3 set

Squat Snatch

1+1+1 @ [percent value=’32’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 2′ then

Every 3′ for 12′

1+1+1+1 @ [percent value=’76’ of=’snatch’ in=’kg’][/percent]

no rest then

Every 3′ for 12′

1+1+1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]

no rest then

Every 2′ for 10′

1+1 @ [percent value=’86’ 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 6 @[percent value=’75’ of=’Deadlift’ in=’kg’][/percent] 3 x 3 @[percent value=’80’ of=’Deadlift’ in=’kg’][/percent] 3 x 2 @[percent value=’85’ 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;
One Arm Barbell Windmill

5+5 @ empty Bar
rest 1 x 3 set

Front Rack Sots Press + Jerk Grip Overhead Squat

5+5 reps w/ empty Bar

Notes. try to get down closer from ATTG position every set. take your time
Drop Jerk + Overhead Squat

(1+1) x 3 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
(1+1) x 3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
(1+1) x 3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
(1+1) x 3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s x 3 set

Drop Jerk
Video
Push Jerk – 3″ Stop after receive (power position) + Push Jerk without stop

2+1 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 x 3 set

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 + Thrusters

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

Tall Clean
Video
Squat Clean from Low Blocks

4 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’75’ 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=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s
2 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s
1 @ [percent value=’82’ 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 3 @[percent value=’78’ of=’Deadlift’ in=’kg’][/percent]

Functional Strength

Core stability

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

every time you stop perform
2+2 heavy turkish get up

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
Snatch Pull – 3″ stop at knees + Panda Pull

2+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2 b/s x 4 set

Panda Pull
Video
Deep Power Snatch

3 x (1+1) @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Notes. During Deep Power Snatch catch is just over the parallel
Squat Snatch + Overhead Squat

1 +6 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
1 + 6 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Overhead Squat

12′ to Find 2RM @rpe 8

Coming soon
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Saturday

Routine

Upper Body Routine
Video

Strength

Narrow grip Bench Press

ramping 6 @ 9 RPE
then
3×6 -15% 1″ stop chest position each rep.

Notes.

Narrow grip means shoulder width (or slightly wider)

Power

Yoga Barbell – Twist
Video
Every 1’30 for 12′
Clean&Jerk

1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

Every 1’30 for 12′
Clean&Jerk

1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Every 1’30 for 12′
Clean&Jerk

1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

Core Ability
3 sets:

15 weighted GHD situps
5 narrow grip OHS
max quality strict press behind the neck

Rest 2′

Coming soon
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