Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
Test 3RM
rest 2′
Bench Press tempo 2.2.x.0
Test 3RM
rest 2′-2’30” btw sets
Power
Hang Muscle Snatch
Build set by 5.5.3.3.1.1 @rpe 8
rest 2′ b/s
Hang Power Snatch + Overhead Squat + Snatch Balance
1+2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 2′
1+2+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 2′ b/s x 3 set
Below the Knees Squat Snatch
5 x 2 reps @ @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
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
Power Clean + Below the Knees Squat Clean
1+3 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1’30 b/s x 3 set
Squat Clean
1+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
Wednesday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Back Chain
– RDL;
– split Jefferson curls;
-split RDL;
Deadlift
test 5RM no touch and go
Seal Row tempo 3.1.x.1
5×5 @ 9 RPE
rest 2′ btw sets
Push Press
4×4 @ 8 RPE
Power
Seated Press
5 x 3 build set up to [percent value=’30’ of=’bench-press’ in=’kg’][/percent] rest 1′ b/s
Jerk Grip Overhead Squat
5 x 3 build set up to [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
18′ to Find 1 RM Jerk from Blocks
Start from [percent value=’60’ of=’jerk’ in=’kg’][/percent]
Thursday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Thrusters
20″ – 10″ OFF
max reps @ empty Bar
rest as needed then
For Time
5 @ [percent value=’40’ of=’cleanjerk’ in=’kg ‘][/percent]
3 @ [percent value=’50’ of=’cleanjerk’ in=’kg ‘][/percent]
1 @ [percent value=’60’ of=’cleanjerk’ in=’kg ‘][/percent]
rest 3′
5 @ [percent value=’45’ of=’cleanjerk’ in=’kg ‘][/percent]
3 @ [percent value=’55’ of=’cleanjerk’ in=’kg ‘][/percent]
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg ‘][/percent]
rest 3′
5 @ [percent value=’50’ of=’cleanjerk’ in=’kg ‘][/percent]
3 @ [percent value=’60’ of=’cleanjerk’ in=’kg ‘][/percent]
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg ‘][/percent]
Power Clean + Front Squat
1+2 @ [percent value=’75’ of=’cleanjerk’ in=’kg ‘][/percent] rest 1’ b/s x 5 set
Friday
Quick Recovery
Routine
Bodyweight Routine
Strength
Back Squat
4×4 @[percent value=’80’ of=’backsquat’ in=’kg’][/percent]
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 Pull + Hip Squat Snatch
2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 5 set
Below the Knees Deep Power Snatch – stop 3″ in Catch position
5 x 1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
Saturday
Quick Recovery
Routine
Upper Body Routine
Strength
Front Squat
4×4 @ 9 RPE
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:
1 Hang Power Clean + 1 Jerk + 1 Power Clean + 1 Behind the Neck Jerk
Functional Strength
Half Kneeling controlateral DB press
4×8-10 RPE 9
Rest 2′
Comments
Write a comment[wpsites_comment_form]