Bodyweight Routine

Yoga Barbell – Squat

Back Squat

6×5 @[percent value=’73’ of=’backsquat’ in=’kg’][/percent] rest 2′

Bench Press tempo 2.2.x.0

6×5 [percent value=’75’ of=’bench-press’ in=’kg’][/percent]

rest 2′-2’30” btw sets

Tall Snatch

3.3.3 @ empty Bar – rest 20″ b/s
then
build up by triple for 5 set until [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Power Snatch – Takedown

3 x 5 reps @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Deep Power Snatch

3 x 1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Barbell front rack step back lunge

4×8 @ 9 RPE

Bodyweight Routine

Yoga Barbell – Back Chain

Deadlift

5×5 @[percent value=’73’ of=’deadlift’ in=’kg’][/percent] rest 2′

Seal Row tempo 3.1.x.1

Ramping 3 @ 9 RPE
+
4 X 4-6 -10% OF 3 @ 9
rest 2′ btw sets

Push Press

4×4 @ 9 RPE

Deficit Power Clean – tempo 3″ until reach knees

EMOM 5′

1 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent]

Power Clean + Push Jerk

2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set

Power Clean + Push Jerk + Overhead Squat

1+2+3 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 5 set – build up to [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Bodyweight Routine

Back Squat

5×3 @[percent value=’80’ of=’backsquat’ in=’kg’][/percent]

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

Muscle Snatch Snatch

3.3.3 @ rpe 4 – rest 20″ b/s
then
build up by triple for 5 set until [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Hip Squat Snatch

3 x 5 reps @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Squat Snatch

3 x 1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s