Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
Ramping 2@8
Power
Behind the Neck Thrusters
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 – stop 1″ after catch
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 2 RM @rpe8
Functional Strength
Core Complex
4x
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
Power Clean + Hang Muscle Clean
1+5 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
Hang Squat Clean
4 @rpe 7
rest 2′ b/s x 5 set
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
Functional Strength
Barbell Bent over row
5×6-8 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=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
then
In 30″ max reps drop & go @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
then
In 45″ max reps drop & go @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ x 5 set
Push Jerk + Overhead Squat
EMOM 12′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
Jerk From Blocks
1 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 6 set
Functional Strength
Half Kneeling single DB Press
5×6-8 reps
rest 2′
Thursday
Quick Recovery
Routine
Bodyweight Routine
Power
Yoga Barbell – Back Chain
– Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Snatch Deadlift + Shrug
1+6 @ rpe 8
rest 2′ x 5 set
Push Press with stop in power position + Push Press
1+2 @ rpe 8
rest 2′ x 5 set
Strength
Front Squat
2×5 [percent value=’70’ of=’backsquat’ in=’kg’][/percent] 3×3 [percent value=’75’ of=’backsquat’ in=’kg’][/percent] 2×2 [percent value=’78’ of=’backsquat’ in=’kg’][/percent] tempo 1.1.1.x
Functional Strength
Bulgarian Squat
4×8-10
rest 2′
Friday
Quick Recovery
Routine
Bodyweight Routine
Power
Front Rack Sots Press
3 @ easy load – start from empty bar
rest 40″ x 5 set – add load if needed
Tall Clean + Thrusters
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 2 RM @rpe8
Strength
Deadlift
4×5 [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
Functional Strength
GHD Hyperextension
3×12-15
(weighted if needed)
Saturday
Quick Recovery
Routine
Upper Body Routine
Power
Power Snatch + Hang Muscle Snatch
1+5 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s
Hang Squat Snatch
4 @rpe 7
rest 2′ b/s x 5 set
Power Snatch + Overhead Squat
3+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1’30
2+2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1’30
1+3 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 1’30
then rest 5′ x 2 waves
Squat Snatch
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set
Functional Strength
Strict Pullup
ramping 4@9 RPE
+
4×6 -10/15% of 4@9 RPE
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