Workout Routine

Fraul

by Fraul

Workouts

W1 Twitchy Day

Power Clean Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Clean Warm-up

3 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
85% 1RM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

power clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
85% 1RM
5
180 sec

bench press

3 sets

Box Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec
4
5
60 sec

Box Jumps

4 sets

Med Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Med Ball Slam

3 sets

Med Ball Hip Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Med Ball Hip Slam

3 sets

Bent Over Med Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Bent Over Med Ball Slam

3 sets

W1 Lower Body Explosion

Power Snatch Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Snatch Warm-up

3 sets

power snatch

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
85% 1RM
5
180 sec

power snatch

3 sets

Zercher Squats

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
85% 1RM
5
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Zercher Squats

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
5
120 sec
2
40% 1RM
5
120 sec
3
40% 1RM
5
120 sec

trap bar deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

bulgarian split squat

3 sets

Sled Push/Pull

Set
Intensity
Weight
Reps
Rest time
1
1
90 sec
2
1
90 sec
3
1
90 sec

Sled Push/Pull

3 sets

Depth Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Depth Jumps

3 sets

W1 Upper Body Power

Push Press Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Push Press Warm-up

3 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
85% 1RM
5
180 sec

push press

3 sets

Zercher Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
85% 1RM
5
180 sec

Zercher Deadlifts

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec

chinup

4 sets

Pull-ups & Dips

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Pull-ups & Dips

3 sets

Wrist Pronation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Wrist Pronation

3 sets

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
90 sec
2
–
–
1
90 sec
3
–
–
1
90 sec

suitcase carry

3 sets

W2 Twitchy

Power Clean Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
1
30 sec

Power Clean Warm-up

3 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
3
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

power clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
3
180 sec

bench press

3 sets

Box Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec
4
5
60 sec

Box Jumps

4 sets

Med Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Med Ball Slam

3 sets

Med Ball Hip Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Med Ball Hip Slam

3 sets

Bent Over Med Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Bent Over Med Ball Slam

3 sets

W2 Lower Body Explosion

Power Snatch Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Snatch Warm-up

3 sets

power snatch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
3
180 sec

power snatch

3 sets

Zercher Squats

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
3
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Zercher Squats

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
120 sec
2
65% TM
5
120 sec
3
65% TM
5
120 sec

trap bar deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

bulgarian split squat

3 sets

Sled Push/Pull

Set
Intensity
Weight
Reps
Rest time
1
1
90 sec
2
1
90 sec
3
1
90 sec

Sled Push/Pull

3 sets

Depth Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Depth Jumps

3 sets

W2 Upper Body Power

Push Press Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Push Press Warm-up

3 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
3
180 sec

push press

3 sets

Zercher Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
80% 1RM
3
180 sec
3
90% 1RM
3
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Zercher Deadlifts

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec

chinup

5 sets

Pull-ups & Dips

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Pull-ups & Dips

3 sets

Wrist Pronation

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Wrist Pronation

3 sets

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

suitcase carry

3 sets

W3 Twitchy

Power Clean Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Clean Warm-up

3 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
85% 1RM
3
180 sec
3
95% 1RM
1
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

power clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
85% 1RM
3
180 sec
3
95% 1RM
1
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

Box Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec
4
5
60 sec
5
5
60 sec

Box Jumps

5 sets

Med Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Med Ball Slam

3 sets

Med Ball Hip Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Med Ball Hip Slam

3 sets

Bent Over Med Ball Slam

Set
Intensity
Weight
Reps
Rest time
1
5
45 sec
2
5
45 sec
3
5
45 sec

Bent Over Med Ball Slam

3 sets

W3 Lower Body Explosion

Power Snatch Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Snatch Warm-up

3 sets

power snatch

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
85% 1RM
3
180 sec
3
96% 1RM
1
180 sec

power snatch

3 sets

Zercher Squats

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
85% 1RM
3
180 sec
3
95% 1RM
1
180 sec

Zercher Squats

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
120 sec
2
65% 1RM
5
120 sec
3
65% 1RM
5
120 sec

trap bar deadlift

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

bulgarian split squat

3 sets

Sled Push/Pull

Set
Intensity
Weight
Reps
Rest time
1
1
90 sec
2
1
90 sec
3
1
90 sec

Sled Push/Pull

3 sets

Depth Jumps

Set
Intensity
Weight
Reps
Rest time
1
5
60 sec
2
5
60 sec
3
5
60 sec

Depth Jumps

3 sets

W3 Upper Body Power

Push Press Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Push Press Warm-up

3 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
85% 1RM
3
180 sec
3
95% 1RM
1
180 sec

push press

3 sets

Zercher Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
85% 1RM
3
180 sec
3
95% 1RM
1
180 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Zercher Deadlifts

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec

chinup

5 sets

Pull-ups & Dips

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Pull-ups & Dips

3 sets

Wrist Pronation

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec
2
–
–
4
100 sec
3
–
–
4
100 sec

Wrist Pronation

3 sets

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
90 sec
2
–
–
1
90 sec
3
–
–
1
90 sec

suitcase carry

3 sets

W4 Twitchy

Power Clean Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Clean Warm-up

3 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec

power clean

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec

bench press

3 sets

Super Set: Pull Ups & Dips

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Super Set: Pull Ups & Dips

2 sets

W4 Lower Body Explosion

Power Snatch Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Power Snatch Warm-up

3 sets

power snatch

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec

power snatch

3 sets

Zercher Squats

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec

Zercher Squats

3 sets

Super Set: Pull Ups & Dips

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Super Set: Pull Ups & Dips

2 sets

W4 Upper Body Power

Push Press Warm-up

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
3
30 sec
2
50% 1RM
3
30 sec
3
50% 1RM
3
30 sec

Push Press Warm-up

3 sets

push press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec

push press

3 sets

Zercher Deadlifts

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
5
100 sec
3
70% 1RM
5
100 sec

Zercher Deadlifts

3 sets

Super Set: Pull Ups & Dips

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Super Set: Pull Ups & Dips

2 sets

Neck

Neck Harness Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Neck Harness Extensions

2 sets

Neck Harness Flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Neck Harness Flexion

2 sets

Neck Lateral Flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Neck Lateral Flexion

2 sets

Neck Bridge Rocks

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

Neck Bridge Rocks

2 sets