Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
Ramping 3@8
Power
Behind the Neck Push Press
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 40″ x 8 set – add load
Tall Snatch
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 40″ x 8 set – add load
Power Snatch
Every 2′ for 10′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Power Snatch
Every 2′ for 10′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
20′ to Find 3 RM @rpe8
Functional Strength
Core Complex
3x
6-8 strict toes to ring
+
15″ ring l-sit hold
rest 2′ x 3 total sets
Tuesday
Quick Recovery
Routine
Lower Body Mobility Routine
Power
Yoga Barbell – Front Rack
Every 2′ for 10′
2 Power Clean + 5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Every 2′ for 10′
5 Power Clean + 2 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Power Clean + Front Squat
3+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 1’30
then rest 5′ x 2 waves
Squat Clean
1+1 @ [percent value=’82’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 4 set
Overhead Squat
2 @ rpe 7
rest 2′ x 5 set
Functional Strength
Barbell Bent over row
4×8-10 reps
reset each rep, rest 2′-2’30”
Wednesday
Quick Recovery
Routine
Bodyweight Routine
Power
Power Clean & Jerk
In 15″ max reps drop & go @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
then
In 15″ max reps drop & go @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
then
In 15″ max reps drop & go @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
Squat Jerk
EMOM 12′
1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Jerk From Blocks
(1+1) @ [percent value=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 6 set
Functional Strength
Half Kneeling single DB Press
4×8-10 reps
rest 2′
Thursday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Snatch Deadlift
1+1 @ rpe 8
rest 2′ x 5 set
Push Press
2 @ rpe 8
rest 2′ x 5 set
Strength
Front Squat
5×5 [percent value=’70’ of=’backsquat’ in=’kg’][/percent] tempo 1.1.1.x
Functional Strength
Bulgarian Squat
3×10
rest 2′
Friday
Quick Recovery
Routine
Bodyweight Routine
Power
Sots Press
3 @ easy load – start from empty bar
rest 40″ x 5 set – add load
Tall Clean
3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 40″ x 8 set – add load
Power Clean & Squat Jerk or Deep Push Jerk
Every 2′ for 10′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Power Clean & Jerk
Every 2′ for 10′
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
Squat Clean&Jerk
20′ to Find 3 RM @rpe8
Strength
Deadlift
5×5 [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
Functional Strength
GHD Hyperextension
3×12-15
(weighted if needed)
Saturday
Quick Recovery
Routine
Upper Body Routine
Power
Every 2′ for 10′
2 Power Snatch + 5 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 10′
5 Power Snatch + 2 Overhead Squat @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Power Snatch + Overhead Squat
3+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 1’30
then rest 5′ x 2 waves
Squat Snatch
1+1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set
Functional Strength
Strict Pullup
ramping 6@9 RPE
+
3×6 -10/15% of 6@9 RPE
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