[show_feeling_form_short]

Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

5X5 @[percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′

Bench Press tempo 2.2.x.0

6×4 [percent value=’78’ of=’bench-press’ in=’kg’][/percent]

rest 2′-2’30” btw sets

Power

Seated Behind the Neck Press (Snatch Grip)

3×10 @ empty Bar
rest 40″ b/s

Back Rack Snatch Grip Thrusters

5×5 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Hang Power Snatch + Power Snatch

3+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set

Functional Strength

Bulgarian Squat

5×8 tempo 2.1.X.1

use two dumbbells, rest as needed

Coming soon
Comments

Tuesday

Routine

Lower Body Mobility Routine
Video

Power

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

1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

Jerk from Rack

1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]

Squat Clean & Jerk
Every 40″ for 6′

1 @ [percent value=’60’ 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=’75’ 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
Comments

Wednesday

Routine

Bodyweight Routine
Video

Strength

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

5X5 @[percent value=’75’ of=’deadlift’ in=’kg’][/percent] rest 1’30”- 2′ btw sets

Seal Row tempo 3.1.x.1

5×8-6-6-4-4 RPE 9
rest 2′ btw sets

Push Press

2 x 6 @ [percent value=’68’ of=’jerk’ in=’kg’][/percent] 2 x 4 @ [percent value=’72’ of=’jerk’ in=’kg’][/percent] 3 x 2 @ [percent value=’78’ of=’jerk’ in=’kg’][/percent]

Power

Deficit Power Clean
EMOM 6′

1+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]

Notes. Put 20Kg Bumpers under your feet
Power Clean from the knees – use blocks

1+1+1 @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’52’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]

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;
Overhead Squat + Snatch Drop

(1+1) x 5 @empty Bar
rest 1′ b/s
then

EMOM 6′

1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 4′

Snatch Balance + Overhead Squat + Snatch Balance
Every 2′ for 16′

1+6+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Strength

Back Squat

1×3 @[percent value=’78’ of=’backsquat’ in=’kg’][/percent]

1×2 @[percent value=’82’ of=’backsquat’ in=’kg’][/percent]

1×1 @[percent value=’85’ of=’backsquat’ in=’kg’][/percent]

x2 total waves, 12 total reps.

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

Power

Snatch Pull from 5cm mat – stop 1″ @ knees
Every 3′ for 21′

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

Power Snatch + Hang Squat Snatch

1+2 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’52’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 2′
2+1 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]

Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Front Squat

6×3 reps @ 7 RPE, First rep only tempo 3.x.3.1

Power

Seated Press – Jerk rack

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

Jerk from blocks

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

Functional Strength

Double DB inclined press

4×6 reps @ 9 RPE

Rest 2′

Coming soon
Comments

Comments

Write a comment

[wpsites_comment_form]