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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

10 x 5 @[percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30”

Bench Press tempo 2.2.x.0

3 reps @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] 2 reps @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] 1 reps @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] x3
rest 1’30”
x 3 total waves

X3 @80% second wave only

3-2-1
3-2-3×1
3-2-1

Power

Yoga Barbell – Behind The Neck Press
Video
Notes.
Use lighter Barbell if you can’t maintain a good quality of movements
– Behind the neck Push Press;
– Behind the neck thrusters;
– Behind the neck Press catch & go;
– Sots Press catch&go;
– Behind the neck Press;
– Sots Press;
No Hip Muscle Snatch – Takedown

2 x 8 Reps @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Snatch Deadlift + Below the Knees Power Snatch

1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′ x 3 set

Power Snatch
EMOM 5′

2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] then
1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s x 5 set

Power Snatch + Behind the Neck Push Press

1 + 5 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 4 set

Functional Strength

Barbell Hip Thrust

3 x 10 rep @ 9 RPE

1’30” rest

Double Dumbbells Bench Press

3 x 10 rep @ 9 RPE

1’30” rest

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Coming soon
Comments

Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
Tall Clean + Front Squat

(1+1) x 3 set @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/set
(1+1) x 3 set @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 90″ b/s

Power Clean + Squat Clean + Front Squat

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

Squat Clean

1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 2 set
1 @ [percent value=’87’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s x 2 set

Panda Pull – Clean Pull Under
Every 90″ for 9′

1+1 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent]

Notes. use straps if you can

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Back Chain
Video
Notes. – Jefferson curls;
– RDL;
– split Jefferson curls;
-split RDL;
Deadlift

Ramping 10 @ RPE 8
then
3×8 -10% of 10 @ 8

Notes.
Pay attention about your starting position, be patient, push with your legs
instead of pulling with the arms.

Power

Yoga Barbell – Split Jerk
Video
Notes. – Split position shoulder press;
– Landing Split position push press;
– Tall split jerk;
– Behind the neck split jerk;
– Split jerk;

OR

Yoga Barbell – Push Jerk
Video
Notes. – Push Press;
– Thrusters;
– Shoulder Press catch&go;
– Front rack sots press catch&go;
– Shoulder Press;
– Front rack sots press;
Tall Jerk

5 x 3 set @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

Notes. Start with Barbell in front of your forehead, just over your eyes. Focus on Pushing down yourself as fast as possible and catching the bar with full control
Jerk From Split or Power Position

5 x 3 set @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

Notes. Start from Power or Split position with the Barbell in front rack then extend your hips for coming back to power/split position as fast as possible. Drill is to fixing catch position.
Jerk from blocks – any style

1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

In cluster set – Push or Split Jerk form Blocks

1 @ [percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 15″ x 4 set
rest 2′ x 3 waves

Functional Strength

Single arm HK Dumbbell Press

3 x 10 @ 9 RPE tempo 3.1.X.1

Nordic curl

4 x 6-8 Reps

Notes. Use band to help yourself during concentric phase

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Coming soon
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Thursday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Squat
Video
Notes. – 1/4 overhead squat;
– 1/2 overhead squat;
– overhead squat;
– tiptoeing overhead squat + reach;
– tall kneeling overhead lunges;
– tall kneeling hip thrusts;
– tall kneeling overhead squat;
Tall Snatch

5 x 3 set @ [percent value=’32’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus is to pull under youself as fast as possible without engage your hips
Tall Snatch Drop – Takedown

4 x 3 set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus is to pull the bar in front of your eyes then perform a squat snatch
Catch Pause Deep Power Snatch – Takedown

3 x 3 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 90″ b/s

Notes. Perform a deep Power Snatch catching the bar at the parallel stopping yourself for 3″ in deep power position.

Strength

Box Back Squat

tempo 2.2.1.X

3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 1’30”

2 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 1’30

1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30

x3 total waves

Functional Strength

Core stability

3 Sets of:

45″ chinese plank face up

30+30″ bottom of squat double Kettlebell mix hold
( 1 overhead – 1 front rack position)

2′ rest b/s

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
Power Clean + Drop Jerk

1+2 @ [percent value=’22’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’27’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent]

Power Clean + Squat Jerk

1+2 @ [percent value=’32’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’37’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent]

Power Clean + Narrow Grip Snatch Balance

1+2 @ [percent value=’42’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’47’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+2 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent]

Power Clean&Jerk

1 @ [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 3 set
1 @ [percent value=’82’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s x 2 set

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Bench Press

10 x 5 [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 1’30

Notes.

no bouncing/cheating allowed

Power

Yoga Barbell – Twist
Video
Squat Snatch from low Blocks

2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 2 set
2 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]

Power Clean from low Blocks + Thruster

1+2 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 3 set

Functional Strength

Core Ability

3 Sets of:
1 Dball clean 70/50kg
10+10mt Dball hug carry
3 DBall clean 70/50kg
rest 2′

Notes. You can use Double Heavy Kettlebells too if you don’t have Dball, Sandbag or Stone.

Stretching & Mobility

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
Coming soon
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