[show_feeling_form_short]

Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

2 x 5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] 2 x 2 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] 2 x 1 @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent] rest 2′ BTW SETS

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;
Behind the Neck Snatch Grip Press

5 @ [percent value=’25’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set

Behind the Neck Snatch Grip Push Press + Overhead Squat

(1+1) x 3 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set

Hip Pull + Hang Power Snatch

3+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

12′ to find 1RM @rpe 9 of

Hang Power Snatch

Functional Strength

Double DB GT deadlift

4 x 8 rep @ 9 RPE

X.1.X.1

Coming soon
Comments

Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
6′ Work of:

1 Muscle Clean
1 Power Clean
1 Hang Power Clean
1 Deep Power Clean
1 Squat Clean
1 Hang Squat Clean
1 Front Squat w/ 3″ Stop in ATTG Position
rest as need – add load by feel until [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

Squat Clean

1+1+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′

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

Quality Work – use 2 barbells

4 Clean Pull + 4 Shrug @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1+1+1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 3′
3 Clean Pull + 3 Shrug @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1+1 Squat Clean @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 3′
2 Clean Pull + 2 Shrug @ [percent value=’100′ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1 Squat Clean @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 Clean Pull + 1 Shrug @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1 Squat Clean @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] rest 3′
6 Clean Pull + 12 Shrug @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Strength

Paralympic Bench Press

5 x 3 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent] tempo 2.2.X.1
rest 2′ sets

Notes. Paralympic means feet and legs over the box at hips height, therefore no leg drive allowed
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine
Video

Strength

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

FIND 1 RM

rest 2′ sets

Notes. Find a good setup on your starting position be patient, push with your legs.

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;
Squat Jerk

20 @ empty bar

Drop Jerk

20 @ empty bar

Jerk Drive

Ramping by double up to [percent value=’100′ of=’cleanjerk’ in=’kg’][/percent]

EMOM 6′

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

Every 1’30 for 6′

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

Every 2′ for 6′

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

Functional Strength

Alternating single KB press

5 x 8 tempo 1.X.1.X

Coming soon
Comments

Thursday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Back Chain
Video
Notes. – 1/4 overhead squat;
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Muscle Clean from low Blocks

5 x 4 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s

Power Clean from low Blocks

5 x 4 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s

Power Clean from low Blocks + Hang Power Clean

1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 5 set

Strength

Back Squat

Find 1RM

Functional Strength

Complex

5 sets
10 Barbell Hip Thrust @ 9 RPE
+
Strict chin up @ 1 RIR

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
6′ Work of:

1 Muscle Snatch
1 Power Snatch
1 Hang Power Snatch
1 Deep Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat 3″ Stop ATTG
rest as need – add load by feel until [percent value=’35’ of=’snatch’ in=’kg’][/percent]

Squat Snatch

1+1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Quality Work – use 2 barbells

4 Snatch Pull + 4 Shrug @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1+1+1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 3′
3 Snatch Pull + 3 Shrug @ [percent value=’95’ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1+1 Squat Snatch @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 3′
2 Snatch Pull + 2 Shrug @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1 Squat Snatch @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 3′
1 Snatch Pull + 1 Shrug @ [percent value=’95’ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1 Squat Snatch @ [percent value=’95’ of=’snatch’ in=’kg’][/percent] rest 3′
6 Snatch Pull + 12 Shrug @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Functional Strength

Midline Complex

For time:
accumulate 100m double ket (2×32/24kg) front rack lunge
every time you drop perform 20 ghd situps

Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Bench Press

Find 3RM

Power

Yoga Barbell – Twist
Video
Accumulate
3 Rounds of

10 Push Press @ empty bar
10 Front Squat @ empty bar
10 Thrusters @ empty bar

For Time

10 Push Press @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
10 Front Squat @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
10 Thrusters @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
8 Push Press @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
8 Front Squat @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
8 Thrusters @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
6 Push Press @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
6 Front Squat @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
6 Thrusters @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
4 Push Press @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
4 Front Squat @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
4 Thrusters @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
2 Push Press @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 Front Squat @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 Thrusters @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

Core Ability
4 sets:

15 GHD Banded reverse Hyper
+
1’+1′ weighted side plank hold

Rest 2′

Coming soon
Comments

Comments

Write a comment

[wpsites_comment_form]