Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
5×5 @[percent value=’76’ of=’backsquat’ in=’kg’][/percent] rest 2′
Bench Press tempo 2.2.x.0
5×5 [percent value=’78’ of=’bench-press’ in=’kg’][/percent]
rest 2′-2’30” btw sets
Power
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]
High Pull + Tall Snatch
5+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set
Power Snatch – Takedown
3 x 4 reps @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
Deep Power Snatch
3 x 1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
Functional Strength
Barbell front rack step back lunge
4×6 @ 9 RPE
Tuesday
Quick Recovery
Routine
Lower Body Mobility Routine
Power
Yoga Barbell – Front Rack
Hang Muscle Clean
6.6.6 @ emtpy Bar – rest 20″ b/s
Hang Muscle Clean + Press
4.4.4 @ emtpy Bar – rest 20″ b/s
Squat Clean Thrusters + Front Squat
4+2.4+2.4+2.4+2.4+2 build up to [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s
Power Clean & Jerk Catch&go
5 x 1+1 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
Squat Clean & Jerk
5 x 1 @ @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
Wednesday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Back Chain
– RDL;
– split Jefferson curls;
-split RDL;
Deadlift
5×5 @[percent value=’77’ of=’deadlift’ in=’kg’][/percent] rest 2′
Seal Row tempo 3.1.x.1
5×5 @ 9 RPE
rest 2′ btw sets
Push Press
ramping 3@9
Power
Deadlift + Below the Knees Power Clean
EMOM 5′
1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
Power Clean + Push Jerk
2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ x 3 set
Deadlift + Below the Knees Power Clean + Push Jerk + Overhead Squat
1+2+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]
Thursday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
BTN Split Press
5 x 4 @ rpe 8
Sots Press
5 x 4 @rpe 8
BTN Split Jerk
15′ to find 3RM
Friday
Quick Recovery
Routine
Bodyweight Routine
Strength
Back Squat
1×5 @[percent value=’73’ of=’backsquat’ in=’kg’][/percent] 1×3 @[percent value=’78’ of=’backsquat’ in=’kg’][/percent] 1×2 @[percent value=’82’ of=’backsquat’ in=’kg’][/percent] 1×3 @[percent value=’80’ of=’backsquat’ in=’kg’][/percent] 1×1 @[percent value=’85’ of=’backsquat’ in=’kg’][/percent]
1″ stop bottom position each rep, rest as needed.
Power
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]
Snatch Grip High Pull + Tall Snatch
3 x 1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
Hip Squat Snatch
3 x 4 reps @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
Squat Snatch
3 x 1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
Saturday
Quick Recovery
Routine
Upper Body Routine
Strength
Front Squat
4×6 @ 8 RPE no tempo training
use this as a “recovery session”
Power
Tall Clean
5.5.5 @ emtpy Bar – rest 20″ b/s
then build up 3 set of 5 until [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Power Clean from low blocks + Push Press
3+2 x 3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 30″ b/s
15′ to find max load of the following complex:
2 Power Clean + 1 Push Press + 1 Hang Power Clean + 1 Push Press
Functional Strength
Half Kneeling controlateral DB press
4×8-10 RPE 9
Rest 2′
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