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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

1 x 4 @ [percent value=’78’ of=’backsquat’ in=’kg’][/percent] 1 x 3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] 1 x 1 @ [percent value=’87’ of=’backsquat’ in=’kg’][/percent] rest 1’30” between 4-3-1 sets
rest 2′ between each wave

repeat x 2 total waves

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 Pull – Snatch Grip

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

Hang Pull – Snatch Grip

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

Below the Knees Pull – Snatch Grip

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

Muscle Snatch

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

Hang Power Snatch + Power Snatch

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

Every 2′ for 16′

1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]

Functional Strength

Double DB GT deadlift

4 x 8 rep @ 9 RPE

3.1.3.X

Coming soon
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Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
6′ Work of:

1 Muscle Clean
1 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′
4 Clean Pull + 4 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′
4 Clean Pull + 4 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′
4 Clean Pull + 4 Shrug @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1+1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 3′
4 Clean Pull + 4 Shrug @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] drop then perform immediately:
1+1+1 Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Strength

Paralympic Bench Press

6 x 3 @ [percent value=’80’ 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
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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

4×4 @ 8 RPE

rest 2′ sets

Notes. Use this session to hit solid but good loking reps, get ready for next week 1RM.

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 Snatch

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

Tall Jerk + Push Press form receiving position

(1+1) x 3 @ [percent value=’42’ 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=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’57’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

Jerk
Every 3′ for 9′

1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 10″ x 4 set

Every 3′ for 9′

1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 15″ x 3 set

Functional Strength

Alternating single KB press

5 x 8 tempo 3.X.1.X

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;
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

Squat Clean from low Blocks + Front Squat

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

Strength

Front Squat

Find 3RM

Functional Strength

Complex

4 sets
10 Barbell Hip Thrust @ 8 RPE
+
Strict chin up @ 2 RIR

Coming soon
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Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
6′ Work of:

1 Muscle Snatch
1 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′
4 Snatch Pull + 4 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′
4 Snatch Pull + 4 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′
4 Snatch Pull + 4 Shrug @ [percent value=’95’ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1+1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 3′
4 Snatch Pull + 4 Shrug @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] drop then perform immediately:
1+1+1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Functional Strength

Midline Complex

4 sets for quality
20 weighted GHD situps + 10″ hold last rep
+
30+30m double Ket front rack hold

rest as needed

Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Bench Press

7 x 3 @ [percent value=’85’ of=’bench-press’ in=’kg’][/percent] rest 2′ sets

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]

Functional Strength

Core Ability
3 sets:

15 GHD Banded reverse Hyper
+
45+45″ weighted side plank

Rest 2′

Coming soon
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