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Monday

Routine

Bodyweight Routine
Video

Strength

Yoga Barbell – Squat
Video
Back Squat

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

Bench Press tempo 2.2.x.0

Ramping 3 @ 9 RPE
+
3×1 load repeat

rest 2′ btw sets

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;
Tempo Training Snatch Pull – 5″ until hip extension

5 @ empty Bar
rest 1′
4 [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3 [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2 [percent value=’50’ of=’snatch’ in=’kg’][/percent] 1′
1 [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Snatch Pull + Hang Snatch Pull + Shrug

5 x (1+2+3) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Hang Power Snatch

5 @ empty Bar
rest 1′
4 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1
3 x 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Functional Strength

Barbell hip thrust

4 x 6-8 rep @ 9 RPE

1’30” rest

DB bench press

4 x 8-10 rep @ 9 RPE

1’30” rest

Coming soon
Comments

Tuesday

Routine

Lower Body Mobility Routine
Video

Power

Yoga Barbell – Front Rack
Video
Muscle Clean

5×5 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

Power Clean + Below the Knees Hang Squat Clean

5x (1+3) @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

Squat Clean + Front Squat

5x (1+3) @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 2′ b/s

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 6 @ RPE 8 then
3×6 load repeat

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;
Push Jerk + Overhead Squat

5 @ empty Bar
rest 1′
4 [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3 [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2 [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1 [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Push Jerk – stop 3″ in power position

5 x 3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

Jerk from Blocks – Any Style

1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 15 ” x 5 set
rest 3′
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 15 ” x 4 set
rest 3′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 15 ” x 3 set

Functional Strength

Single arm HK DBPress

4 x 10 @ 9 RPE tempo 1.1.3.1

Nordic curl

4 x 10 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;
Muscle Snatch + Overhead Squat

(1+1) x 3 set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] no rest b/s

Power Snatch + Snatch Balance

(1+1) x 3 set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] no rest b/s

Squat Snatch + Drop Snatch

(1+1) x 3 set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] no rest b/s

Squat Snatch

1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
1 x 3 set @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Strength

Box Back Squat

tempo 2.2.1.X
Ramping 3 @ 9 RPE
+
3×1 Load repeat

Functional Strength

Core stability

3 Sets of:

1′ weighted chinese plank face up

6-8 one arm ket bottom up press

2′ rest b/s

Coming soon
Comments

Friday

Routine

Bodyweight Routine
Video

Power

Yoga Barbell – Overhead Stabilization
Video
Power Clean + Military Press

(1+1)x3 @ [percent value=’20’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
(1+1)x3 @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
(1+1)x3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
(1+1)x3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s

Power Clean + Push Press

(1+1)x3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s
(1+1)x3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s
(1+1)x3 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s
(1+1)x3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s

Power Clean + Push Jerk

(1+1)x3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
(1+1)x3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
(1+1)x3 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s
(1+1)x3 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

Coming soon
Comments

Saturday

Routine

Upper Body Routine
Video

Strength

Bench Press

5 x 4 [percent value=’70-75′ of=’bench-press’ in=’kg’][/percent] rest 1’30

Notes.

no bouncing/cheating allowed

Power

Yoga Barbell – Twist
Video
EMOM 10′
Squat Snatch

1 @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent]

EMOM 10′
Squat Snatch

1 @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent]

EMOM 10′
Squat Snatch

1 @ [percent value=’70’ of=’Snatch’ in=’kg’][/percent]

Functional Strength

Core Ability
In 2 minutes perform:

5 D-Ball clean 70/50kg
10 hip extension
AMRAP D-Ball hug carry 

Rest 2′ x 3 sets

Stretching & Mobility

Coming soon
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