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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

3×3 Back squat[percent value=’78’ of=’backsquat’ in=’kg’][/percent] 3″ Stop bottom position

Power

Snatch Deadlift + Power Snatch

1+6 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
1+4 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
1+6 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+4 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 3′
1+6 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
1+4 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

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

Snatch pull

1+1+1 @ [percent value=’105′ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set

Functional Strength

Barbell Jefferson curl

4×8 @9RPE

Coming soon
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Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
Muscle Clean + Tempo Front Squat 5.1.5

3+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 30″ x 4 set

Squat clean + Front Squat

(1+3) + (1+2) + (1+1) @ [percent value=’45 of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+2) + (1+1) @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+1) @ [percent value=’65’ 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] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+2) + (1+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
(1+1) @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

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

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

Notes. add load if you feel good b/w
Push Press

5.3.1 @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=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]

Jerk From Blocks

1+1+1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 @ [percent value=’92’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set

Functional Strength

Weighted strict pullup

4X4 @9 RPE

try to use the same weight across sets, allow larger rest periods

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;
Drop Snatch

Accumulate 20 reps @ [percent value=’30’ of=’snatch’ in=’kg ‘][/percent]

Notes. Push Under yourself as fast as possible
Snatch Balance + Overhead Squat

(1+3) + (1+2) + (1+1) @ [percent value=’42’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+2) + (1+1) @ [percent value=’52’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+1) @ [percent value=’62’ of=’snatch’ in=’kg ‘][/percent] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’52’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+2) + (1+1) @ [percent value=’62’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+1) @ [percent value=’72’ of=’snatch’ in=’kg ‘][/percent] rest 3′
(1+3) + (1+2) + (1+1) @ [percent value=’62’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+2) + (1+1) @ [percent value=’72’ of=’snatch’ in=’kg ‘][/percent] rest 1′
(1+1) @ [percent value=’82’ of=’snatch’ in=’kg ‘][/percent]

Strength

Back Squat

2×4 @[percent value=’80’ of=’backsquat’ in=’kg’][/percent] 2×3 @[percent value=’85’ of=’backsquat’ in=’kg’][/percent] 2×1 By feel (max 95% 1rm)

Coming soon
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Friday

Routine

Bodyweight Routine
Video

Power

Clean Pull + Tall Clean

3 x 1+4 reps @rpe 5
rest 1′ b/s

Clean Deadlift + Power Clean

1+6 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+4 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 3′
1+6 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+4 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 3′
1+6 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Squat Clean + Hang Squat Clean
Every 2′ for 12′
1+2 [percent value=’77’ of=’squatclean’ in=’kg’][/percent]
Clean pull

1+1+1 @ [percent value=’105′ 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 + Below the Knees Hang Power Snatch + Hang Power Snatch

5x (3+2+1) @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Deep Power Snatch – stop 2″ to the knees

5 x 3 @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Hang Squat Snatch + Snatch Balance

5 x (2+1) @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Functional Strength

Barbell hip thrust

5×8 RPE 9

Rest 2′

Coming soon
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