Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
5×5 Back squat[percent value=’75’ of=’backsquat’ in=’kg’][/percent]
Power
Snatch Pull + Power Snatch
1+4 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+4 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+4 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1′
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
Squat snatch + Hang Squat Snatch
Every 2′ for 8′
1+1 [percent value=’88’ of=’snatch’ in=’kg’][/percent]
Snatch pull
1 @ [percent value=’100′ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set
Functional Strength
Ghd Hip extension
3×12-15
place your hands on your neck with elbow facing forward, pause 1″ at the top of each rep
Tuesday
Quick Recovery
Routine
Lower Body Mobility Routine
Power
Yoga Barbell – Front Rack
Every 2′ for 10′
1 Power Clean + 5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Every 2′ for 10′
5 Power Clean + 1 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Power Clean + Front Squat
3+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
then rest 5′ x 2 waves
Squat Clean
1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 4 set
Wednesday
Quick Recovery
Routine
Bodyweight Routine
Power
Power Clean & Jerk
In 20″ max reps drop & go @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
then
In 20″ max reps drop & go @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
then
In 20″ max reps drop & go @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
Jerk from rack
15′ to find 2 RM @rpe 7
Functional Strength
Weighted strict pullup
ramping 1@10 RPE
+
4x max effort @ BW, 3′ rest btw sets
Thursday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Drop Snatch
15′ to find 1RM @rpe 5
Drop Snatch
Drop Jerk
15′ to find 1RM @rpe 5
Drop Jerk
Muscle Snatch Balance
15′ work on it qualitative
Drop Jerk
Strength
Back Squat
6×3 [percent value=’75’ of=’backsquat’ in=’kg’][/percent] tempo 3.x.1.x
Friday
Quick Recovery
Routine
Bodyweight Routine
Power
Tall Clean + Thrusters
3 x (2+4) reps @rpe 5
rest 1′ b/s
Every 2′ for 16′
1+1 Squat Clean Thrusters @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
16′ to find 3 RM of Below the Knee Hang Squat Clean
Work @rpe 7
Functional Strength
Core Complex
3 sets:
6-8 strict toes to bar
+
30″ weighted plank, rest as needed btw sets
Saturday
Quick Recovery
Routine
Upper Body Routine
Power
Every 2′ for 10′
1 Power Snatch + 5 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 10′
5 Power Snatch + 1 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Power Snatch + Overhead Squat
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 1’30
then rest 5′ x 2 waves
Squat Snatch
1+1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set
Functional Strength
Barbell row supine grip
4x 8-10 rep
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