Monday (Session One)
Warm-Up
Two rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 18 minutes, build to a 1-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
1 Arm DB Press x 8 reps each arm”
Wednesday (Session Two)
Warm-Up:
One round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Snatch
5 Strict Press
5 Power Snatch
5 Power Jerks
A.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Snatch x 2 reps @ 75-80%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk with a 2 second pause in dip x 2 reps @ 70-80%
C.
In 18 minutes, establish a 6-RM Deadlift
D.
Three sets of:
Romanian Deadlift x 8 reps
Pullups x 6 reps
Rest 45 seconds
As heavy as possible for RDL & add weight if possible for chinups.
Friday (Session Three)
Warm-Up:
Three rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep
Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.
B.
Every 2:30 for 20 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Three sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds