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Weightlifting: Progressive Snatch & Clean Pulls - Clean Pull
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5

Weightlifting: Progressive Snatch & Clean Pulls - Clean Pull

Exercise bundle including: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Machine Floor Press - Controlled Eccentric Tempo 4s, Smith Machine Decline Bench Press with Rest-Pause Protocol, Smith Machine Decline Bench Press, Smith Machine Decline Bench Press.
Boxing - Punch Velocity & Rotational Drive Olympic Weightlifting Shoulders & Deltoids Bundle
Specification & Key Parameters
4 parameter
Parameter Value Parameter Value
Exercises
5
Calories
408 kcal
Duration
36 min
Level
Advanced

Exercises in this bundle

Standing Lateral Monster Walk with Mini-Band (PNF Protocol)
#1

Standing Lateral Monster Walk with Mini-Band (PNF Protocol)

58 kcal 5 min

Lateral monster walks with a mini-band target the gluteus medius and minimus, providing dynamic pelvic stability and preventing knee valgus collapse. Standing variation, utilizing contract-relax PNF stretching principles.

General cardiovascular warm-up: 5 min light jog or ergometer in aerobic zone (60-70% HRmax). Elevates body core temperature.
Sets 1
Reps 5 min
Rest 60 sec
Standing Lateral Monster Walk with Mini-Band (PNF Protocol)
Standing Lateral Monster Walk with Mini-Band (PNF Protocol)
Summary
Sets 1
Reps 5 min
Rest 60 sec
Tempo -
Duration 5 min
Calories 58 kcal
Exercise Description
General cardiovascular warm-up drill to elevate core muscle temperature and synovial fluid circulation. The exercise Jump Rope Rhythmic Skipping Warm-Up is a specialized biomechanical movement developed for the warmup athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing other ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 10 METs, this exercise yields an estimated energy expenditure of 700 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

General cardiovascular warm-up: 5 min light jog or ergometer in aerobic zone (60-70% HRmax). Elevates body core temperature.

Exercise Details
Machine Floor Press - Controlled Eccentric Tempo 4s
#2

Machine Floor Press - Controlled Eccentric Tempo 4s

7 kcal 3 min

Machine Floor Press - Controlled Eccentric Tempo 4s is a specialized strength movement targeting the pectoralis major, triceps brachii, and anterior deltoids. The guided mechanical lever path provides superior stability, allowing isolated force production and joint safety without free-weight sway. Strict 4-1-1-0 cadence protocol with 4-second descent and 1-second dead pause on the floor, eliminating elastic momentum and building pristine movement control.

Joint mobility & dynamic prehab: arm circles, torso rotations, synovial fluid lubrication for injury prevention.
Sets 2
Reps 10 reps
Rest 30 sec
Machine Floor Press - Controlled Eccentric Tempo 4s
Machine Floor Press - Controlled Eccentric Tempo 4s
Summary
Sets 2
Reps 10 reps
Rest 30 sec
Tempo -
Duration 3 min
Calories 7 kcal
Exercise Description
Simple joint lubrication exercise essential before upper body pressing and pulling workouts. The exercise Elbow Circles is a specialized biomechanical movement developed for the stretching athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing body-only ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 2 METs, this exercise yields an estimated energy expenditure of 140 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Joint mobility & dynamic prehab: arm circles, torso rotations, synovial fluid lubrication for injury prevention.

Exercise Details
Smith Machine Decline Bench Press with Rest-Pause Protocol
#3

Smith Machine Decline Bench Press with Rest-Pause Protocol

116 kcal 12 min

The Smith Machine Decline Bench Press primarily targets the lower sternal heads of the pectoralis major along with the triceps and anterior deltoids. The rest-pause protocol enhances training intensity and hypertrophy through intra-set rest intervals.

Primary compound lift - progressive pyramid system (12-10-8-6 reps). Increase load by 5-10% per set maintaining 2-0-1-0 tempo.
Sets 4
Reps 10 reps
Rest 120 sec
Smith Machine Decline Bench Press with Rest-Pause Protocol
Smith Machine Decline Bench Press with Rest-Pause Protocol
Summary
Sets 4
Reps 10 reps
Rest 120 sec
Tempo 1-0-2-0
Duration 12 min
Calories 116 kcal
Exercise Description
An Olympic weightlifting accessory movement designed to build power in the posterior chain and improve technical proficiency in the clean. The exercise Clean Pull is a specialized biomechanical movement developed for the olympic weightlifting athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing 8 ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 8.5 METs, this exercise yields an estimated energy expenditure of 595 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Primary compound lift - progressive pyramid system (12-10-8-6 reps). Increase load by 5-10% per set maintaining 2-0-1-0 tempo.

Exercise Details
Smith Machine Decline Bench Press
#4

Smith Machine Decline Bench Press

128 kcal 9 min

The Smith Machine Decline Bench Press is a compound strength exercise targeting the lower pectoral muscles, triceps, and anterior deltoids. The guided barbell path provides stability, allowing for heavy loading with enhanced safety.

Secondary hypertrophy movement: controlled 4-1-1-0 eccentric phase through full muscular stretch.
Sets 3
Reps 10 reps
Rest 90 sec
Smith Machine Decline Bench Press
Smith Machine Decline Bench Press
Summary
Sets 3
Reps 10 reps
Rest 90 sec
Tempo 1-0-4-1
Duration 9 min
Calories 128 kcal
Exercise Description
A highly technical compound movement that challenges total body power, mobility, and stability. The exercise Clean and Jerk is a specialized biomechanical movement developed for the olympic weightlifting athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing 8 ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 12 METs, this exercise yields an estimated energy expenditure of 840 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Secondary hypertrophy movement: controlled 4-1-1-0 eccentric phase through full muscular stretch.

Exercise Details
Smith Machine Decline Bench Press
#5

Smith Machine Decline Bench Press

99 kcal 7 min

The Smith Machine Decline Bench Press is a compound exercise that targets the lower pectoral muscles and triceps. The fixed path of the machine provides enhanced stability for handling heavier loads safely.

Targeted accessory finisher: continuous time-under-tension TUT (3-1-3-1) for maximal metabolic stress.
Sets 3
Reps 12 reps
Rest 60 sec
Smith Machine Decline Bench Press
Smith Machine Decline Bench Press
Summary
Sets 3
Reps 12 reps
Rest 60 sec
Tempo 3-1-3-1
Duration 7 min
Calories 99 kcal
Exercise Description
A classic barbell strength exercise that develops explosiveness and maximal upper body strength. The exercise Clean and Press is a specialized biomechanical movement developed for the strength athletic domain. From a functional kinesiology perspective, this movement requires precise multi-joint articular sequencing, coordinated motor unit recruitment, and dynamic kinetic chain integrity. Utilizing 8 ensures that the resistance torque curve matches the natural muscular length-tension relationship throughout the complete range of motion. During the eccentric phase, target muscle fibers undergo controlled lengthening under tensile stress, stimulating mechanical tension and signaling intracellular pathways (such as mTORC1) responsible for myofibrillar protein synthesis. At the terminal transition zone, intra-abdominal pressure generated through diaphragmatic breathing and pelvic floor co-contraction stabilizes the lumbopelvic-hip complex, preventing dangerous spinal shear loads. The concentric impulse demands purposeful neuromuscular intent to overcome inertia, recruiting fast-twitch motor units while maintaining joint centration. Synergist and fixator muscles contract dynamically to prevent unwanted parasitic movements, guaranteeing optimal power transfer through connective fascia. With an energy cost quantified at 8.5 METs, this exercise yields an estimated energy expenditure of 595 kcal per hour for a 70 kg athlete. For sports performance and injury mitigation, this protocol reinforces tendon stiffness, improves joint proprioception, and enhances structural balance between agonists and antagonists, making it an indispensable asset in modern athletic conditioning.
Technical cues & training safety

Targeted accessory finisher: continuous time-under-tension TUT (3-1-3-1) for maximal metabolic stress.

Exercise Details
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