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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

8 x 4 @[percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 1’30”

Bench Press tempo 2.2.x.0

3 reps @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] 2 reps @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent] 1 reps @ [percent value=’82’ of=’bench-press’ in=’kg’][/percent] x3
rest 1’30”
x 3 total waves
X3 @82% second wave only

3-2-1
3-2-3×1
3-2-1

Power

Yoga Barbell – Behind The Neck Press
Video
Notes. 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;
Snatch Grip High Pull + No Hip Muscle Snatch

5 x (1+1) Reps @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s x 3 set

Snatch Pull + Below the Knees Power Snatch

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

Power Snatch
EMOM 6′

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 3 set
1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s x 2 set

Deep Power Snatch from high Blocks

1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s x 4 set

Functional Strength

Barbell hip thrust

4 x 10 rep @ 9 RPE

1’30” rest

DB bench press

4 x 10 rep @ 9 RPE

1’30” rest

Coming soon
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Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
Tempo Clean Pull 8″ from Floor to 2nd Pull
Every 45″ for 6′

1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent]

Notes. Use straps if needed
Tall Clean + Front Squat

(1+1) x 2 set @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/set
(1+1) x 2 set @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent] rest 90″ b/s
(1+1) x 2 set @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent] rest 90″ b/s

Power Clean + Squat Clean

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] rest 2′

Squat Clean + Front Squat

1+2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 2′
1+2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 2′

Squat Clean

1+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 3 set

Barbell Shrugs
Every 90″ for 9′

4 @ [percent value=’120′ of=’squatclean’ in=’kg’][/percent]

Notes. use straps if you can
Coming soon
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Wednesday

Routine

Bodyweight Routine
Video

Strength

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

Ramping 10 @ RPE 9
then
3×8 -10% of 10 @ 9

Notes.
Try to push a little bit more than last weeek, push with your legs and start slow.

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=’27’ 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=’42’ 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=’87’ of=’cleanjerk’ in=’kg’][/percent] rest 20″ x 3 set
rest 2′ x 4 waves

Functional Strength

Single arm HK DBPress

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

Nordic curl

4 x 8 Reps

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=’30’ 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=’40’ 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
3″ Knees Pause Deep Power Snatch – Takedown

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

Notes. Stop 3″ after the lift off, just above your knees, then perform a deep Power Snatch catching the bar at the parallel

Strength

Box Back Squat

tempo 2.2.1.X

3 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 1’30”

2 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 1’30

1 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] x3
rest 1’30

x3 total waves
3×1 @ 82% only on last wave

3-2-1
3-2-3×1
3-2-1

Functional Strength

Core stability

3 Sets of:

1′ chinese plank face up

45″-1′  alternating  bottom of squat double KB mix hold
( go on switching 1 overhead – 1 front rack position)

2′ rest b/s

Coming soon
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Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
Power Clean + Drop Jerk

1+3 @ [percent value=’20’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+3 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

Power Clean + Squat Jerk

1+3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

Power Clean + Narrow Grip Snatch Balance

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

Power Clean&Jerk

1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 5 set

Coming soon
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Saturday

Routine

Upper Body Routine
Video

Strength

Bench Press

8 x 4 [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 1’30

Notes.

no bouncing/cheating allowed

Power

Yoga Barbell – Twist
Video
Power Snatch from low Blocks + Hang Squat Snatch

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

Power Clean from low Blocks + Thrusters

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

Core Ability

3 Sets of:

3 Dball clean 70/50kg

30mt  Dball hug carry

rest 2′

Coming soon
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