Monday
Quick Recovery
Routine
Bodyweight Routine
Strength
Yoga Barbell – Squat
Back Squat
Ramping 1@8
Power
Behind the Neck Push Press
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 40″ x 3 set – add load
Behind the Neck Split Jerk
3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 40″ x 3 set – add load
Tall Snatch
3 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 40″ x 5 set – add load
Power Snatch + Overhead Squat
Every 2′ for 10′
1+2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
Deep Power Snatch – stop 2″ after catch
Every 1’30 for 9′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Squat Snatch
20′ to Find 1 RM @rpe8
Functional Strength
Core Complex
5x
6-8 strict toes to ring
+
15″ Parallelette l-sit hold
rest 2′ x 3 total sets
Tuesday
Quick Recovery
Routine
Lower Body Mobility Routine
Power
Yoga Barbell – Front Rack
Muscle Clean + Hang Power Clean
2+4 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s
Squat Clean from high Blocks
3 @rpe 7
rest 2′ b/s x 5 set
Power Clean + Front Squat + Squat Clean
1+1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2+1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2+2+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
2+2+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+2+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+2 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
rest 2′
1+1+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent]
Squat Clean
1 @ [percent value=’85’ 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
Tall Kneeling Position Push Press
5×5 @empty bar
rest 1′ b/s
Deep Power Position Push Jerk
MAV 3
Jerk from Blocks
Every 2′ for 20′
1+1 Start from [percent value=’70’ of=’cleanjerk’ in=’kg’] [/percent] Add load @rpe 9
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 Pull + Hang Snatch Pull + Shrug
1+2+3 @ rpe 8
rest 2′ x 5 set
Push Press + Push Jerk
1+2 @ rpe 8
rest 2′ x 5 set
Strength
Front Squat
6×3 [percent value=’77’ 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
Single Arm Overhead Squat
4+4 @empty bar
rest 1′ x 3 set
Z-Position Barbell Press
3×5 @rpe 5
rest 1′ b/s
Tall Clean + Squat Jerk
3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 40″ x 8 set – add load
Power Clean & Deep Push Jerk
Every 2′ for 10′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
Power Clean & Jerk
Every 1’30 for 9′
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
Squat Clean&Jerk
20′ to Find 1 RM @rpe8
Strength
Deadlift
2X5 [percent value=’75’ of=’backsquat’ in=’kg’][/percent] 2X3 [percent value=’80’ of=’backsquat’ in=’kg’][/percent] 2X2 [percent value=’83’ of=’backsquat’ in=’kg’][/percent]
Functional Strength
GHD Hyperextension
4×10-12
(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 Power Snatch + Behind the Neck Push Press/h5>
(1+1)x3 @rpe 7
rest 1′ b/s x 5 set
Squat Snatch
1 @ [percent value=’85’ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set
Snatch Pull + Power Snatch
4+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ x 4 set
Functional Strength
Weighted Strict Pullup
2×5 @9 RPE
3X3 @9 RPE
2X2 @9 RPE
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