[show_feeling_form_short]

Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

10-8-4-4-8-4-4-8-10 @[percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 1’30”- 2′ btw waves,7 sets – 60 total reps.

Bench Press tempo 2.2.x.0

5×8 [percent value=’65’ 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

For Quality

15/12 Push-ups
1 Hang Power Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 30″ x 5 set

Functional Strength

Bulgarian Squat

3×10 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=’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]

As many rep as Possible in 30″ of

Squat Clean & Jerk @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 3 set
then rest 4′

As many rep as Possible in 25″ of

Squat Clean & Jerk @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 3 set
then rest 4′

As many rep as Possible in 20″ of

Squat Clean & Jerk @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 3 set
then rest 4′

Coming soon
Comments

Wednesday

Routine

Bodyweight Routine
Video

Strength

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

10-8-4-4-8-4-4-8-10 @[percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 1’30”- 2′ btw sets,7 sets – 60 total reps, NO Touch and go in 8 & 4.

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]

Muscle Clean + Below the Knees Muscle Clean

1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30 x 5 set

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

3 x 10 @empty Bar
rest 1′ b/s
then

Every 1’30 for 12′

6 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

rest 4′

Snatch Balance
Every 1’30 for 12′

4 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

rest 4′

Snatch Balance + Overhead Squat
Every 1’30 for 12′

2+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Strength

Back Squat

6×4 @[percent value=’70’ 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]

Muscle Snatch + Below the Knees Hang Muscle Snatch

1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1’30 x 4 set

Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Front Squat

6×3 reps @ 7 RPE, tempo 3.3.X.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
Comments

Comments

Write a comment

[wpsites_comment_form]