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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

8-4-4-8-4-4-8 @[percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 1’30”- 2′ btw waves,7 sets – 40 total reps.

Bench Press tempo 2.2.x.0

5×7 [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

rest 2′-2’30” btw sets

Power

Back Rack Snatch Grip Push Press

5×5 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

Hang Power Snatch

3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set

Functional Strength

Bulgarian Squat

3×10 tempo 2.1.X.1

use two dumbbells, rest as needed

Coming soon
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Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
Squat Clean
Every 30″ for 6′

1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]

Jerk from Rack

1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

Squat Clean & Jerk
Every 30″ for 6′

1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Squat Clean & Jerk – 1st rep stop 3″ ATTG in Clean & 3″ in Jerk Power Position
Every 3′ for 30′

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

Notes. Only during 1st rep remain ass to the grass after squat clean, then lift it up to perform the jerk. Just before completing the extension, hold 3″ again. Breathe then perform last rep of the set without rest.
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

8-4-4-8-4-4-8 @[percent value=’65’ of=’deadlift’ in=’kg’][/percent] rest 1’30”- 2′ btw sets,7 sets – 40 total reps, NO Touch and go.

Seal Row tempo 3.1.x.1

4×8
rest 2′ btw sets

Push Press

2 x 8 @ [percent value=’60’ of=’jerk’ in=’kg’][/percent] 2 x 6 @ [percent value=’65’ of=’jerk’ in=’kg’][/percent] 2 x 4 @ [percent value=’70’ of=’jerk’ in=’kg’][/percent]

Power

Power Clean from high blocks

1+1+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

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;
Overhead Squat

3 x 10 @empty Bar
rest 1′ b/s
then

EMOM 10′

6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

rest 4′

Snatch Balance
EMOM 10′

4 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

rest 4′

Snatch Balance + Overhead Squat
EMOM 10′

2+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Coming soon
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Friday

Routine

Bodyweight Routine
Video

Strength

Back Squat

6×3 @[percent value=’75’ of=’backsquat’ in=’kg’][/percent]

3″ stop bottom position each rep, rest as needed.

Power

Snatch Pull from 5cm mat
Every 3′ for 21′

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

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

Coming soon
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Saturday

Routine

Upper Body Routine
Video

Strength

Front Squat

5×3 reps @ 7 RPE, tempo 3.x.3.1

Power

Shoulder Press from Power Posiiton (or Split)

5 @ [percent value=’20’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 4-5 set

Jerk from blocks

1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2’x 3 set

Functional Strength

Double DB inclined press

4×8 reps @ 9 RPE

Rest 2′

Coming soon
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