[show_feeling_form_short]

Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

5-3-2 @[percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30”- 2′ btw waves,4 waves – 40 total reps.

Bench Press tempo 2.2.x.0

6×6 [percent value=’70’ 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=’35’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
3+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set

Functional Strength

Barbell front rack step back lunge

3×10 @ 9 RPE

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=’80’ 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

5-3-2 @[percent value=’70’ of=’deadlift’ in=’kg’][/percent] rest 1’30”- 2′ btw waves,4 waves – 40 total reps.

Seal Row tempo 3.1.x.1

Ramping 5 @ 9 RPE
+
3 X 6-8 -10% OF 5 @ 9
rest 2′ btw sets

Push Press

Ramping 3 @ 9 RPE

Power

Deficit Power Clean – tempo 3″ until reach knees
EMOM 6′

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=’45’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’65’ 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;
Sots Press

5 x 5 @rpe 7

BTN Thrusters – Jerk Grip

5 x 5 @ rpe 7

Overhead Squat

15′ to find 1RM

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Strength

Back Squat

7×3 @[percent value=’75’ of=’backsquat’ in=’kg’][/percent]

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

Power

Snatch Pull Under – Panda Pull
Every 3′ for 18′

1+1+1 @ [percent value=’87’ of=’snatch’ in=’kg’][/percent]

Hang Squat Snatch + Power 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

5×3 reps @ 8 RPE, tempo 3.3.X.1

Power

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] rest 3′
2 Push Press @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 Front Squat @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 Thrusters @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]

Functional Strength

Half Kneeling controlateral DB press

3×8-10 RPE 9

Rest 2′

Coming soon
Comments

Comments

Write a comment

[wpsites_comment_form]