Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
4 x 4 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
Power
Yoga Barbell – Behind The Neck Press
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;
Muscle Snatch
Every 30″ for 4′
5 @ [percent value=’25’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
Every 30″ for 4′
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
Deep Power Snatch
1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2’30 x 3 set
Snatch Pull – tempo 3″ before hip contact
1+1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2’30 x 3 set
Functional Strength
Nordic curl
4 x max quality
Tuesday
Quick Recovery
Routine
Lower Body Mobility Routine
Power
Yoga Barbell – Front Rack
Clean – any style
AMRAP 30′
Start from empty Bar for women and 45Kg for men and perform 5 Single Rep before add 5 total Kgs (2,5+2,5).
If you successfully lift 5 reps add weight, if you fail or step ahead or behind perform 10 Burpees.
Strength
Paralympic Bench Press
Ramping 3 @ 9 RPE
rest 2′ sets
Wednesday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Back Chain
– RDL;
– split Jefferson curls;
-split RDL;
Deadlift
4×4 @ 7 RPE (around 70-75% 1RM)
rest 2′ sets
Power
Yoga Barbell – Split Jerk
– Landing Split position push press;
– Tall split jerk;
– Behind the neck split jerk;
– Split jerk;
OR
Yoga Barbell – Push Jerk
– Thrusters;
– Shoulder Press catch&go;
– Front rack sots press catch&go;
– Shoulder Press;
– Front rack sots press;
Overhead Squat
5 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
Behind the Neck Jerk – Any Style
5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
Jerk – Any Style
5 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 2′
4 @ [percent value=’90’ of=’snatch’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent]
rest 2′ x 2 set
Functional Strength
Alternating single KB press
5 x 6 tempo 1.X.1.X
Thursday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Muscle Clean from high Blocks
5 x 4 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s
Power Clean from high Blocks
5 x 4 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s
Squat Clean from low Blocks
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 5 set
Functional Strength
Complex
Find 5RM Barbell Hip thrust
Friday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Overhead Stabilization
Squat Snatch
AMRAP 30′
Start from empty Bar for women and 35Kg for men and perform 5 Single Rep before add 5 total Kgs (2,5+2,5).
If you successfully lift 5 reps add weight, if you fail or step ahead or behind perform 10 Burpees.
Functional Strength
Midline Complex
For time:
30 GHD situp
8 Dball shouldering
20 GHD situp
6 Dball shouldering
10 GHD situp
4 Dball shouldering
Saturday
Quick Recovery
Routine
Upper Body Routine
Strength
Military Press
Ramping 5@9 rpe
+
3×3 Load repeat
Power
Yoga Barbell – Twist
25′ to Find 10 RM of Thrusters
[/workout_short]
Functional Strength
Core Ability
5 sets:
15 GHD Banded reverse Hyper
+
15-20 BB landmine twist
Rest 2′
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