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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

Find 1MAV with 3″ stop bottom position. max 80% 1RM
+
4×3 Back squat
[percent value=’70’ of=’backsquat’ in=’kg’][/percent]

Power

Power Snatch from high Block

5 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
5 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 3′
5 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Squat snatch
Every 2′ for 12′
1+1 [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Snatch pull

1+1+1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set

Functional Strength

Barbell Jefferson curl

3×8 @9RPE

Coming soon
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Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
Squat clean + Front Squat

(1+3) + (1+2) + (1+1) @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+2) + (1+1) @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+1) @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+2) + (1+1) @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+2) + (1+1) @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+1) @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Notes. Perform 1 Squat Clean + 3 Front Squat, drop then immediately perform 1 SC + 2 FS… follow this pattern
Push press

7.5.3 @rpe 7
rest 1′ b/s then rest 3′ x 2 waves

Notes. add load if you feel good b/w
Coming soon
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Wednesday

Routine

Bodyweight Routine
Video

Power

Power Clean & Jerk

1+1+1 [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Jerk From Blocks

15′ to find 2 RM with re-rack

Functional Strength

Weighted strict pullup

Ramping 5@9 RPE
+
4X3 LOAD REPEAT

Coming soon
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Thursday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Back Chain
Video
Notes. – 1/4 overhead squat;
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Snatch Balance + Overhead Squat

(1+3) + (1+2) + (1+1) @ [percent value=’40’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+2) + (1+1) @ [percent value=’50’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+1) @ [percent value=’60’ of=’snatch’ in=’kg ‘][/percent] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’50’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+2) + (1+1) @ [percent value=’60’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+1) @ [percent value=’70’ of=’snatch’ in=’kg ‘][/percent] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’60’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+2) + (1+1) @ [percent value=’70’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+1) @ [percent value=’80’ of=’snatch’ in=’kg ‘][/percent]

Strength

Back Squat

5×5 @[percent value=’78’ of=’backsquat’ in=’kg’][/percent]

Coming soon
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Friday

Routine

Bodyweight Routine
Video

Power

Muscle Clean

3 x 5 @rpe 5
rest 1′ b/s

Power Clean from high Block

5 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
3 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 3′
5 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′
3 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 3′
5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1′
3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Squat Clean
Every 2′ for 12′
1+1 [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Clean pull

1+1+1 @ [percent value=’100′ of=’squatclean’ in=’kg’][/percent] rest 2′ x 4 set

Coming soon
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Saturday

Routine

Upper Body Routine
Video

Power

Muscle Snatch

5×5 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Hang Deep Power Snatch

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

Hang Squat Snatch

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

Functional Strength

Barbell hip thrust

3×10 RPE 9

Rest 2′

Coming soon
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