Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Split Jerks
5 Front Squat
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Jerk x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk
*Sets 1-3 = 1 rep @ 80-85% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 75 seconds, for 5 minutes (4 sets):
Hang Power Snatch
x 4 reps @ 65%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 4 second lowering phase and 4 second upward phase x 4 reps @ 55-60% of 1-RM Back Squat
E.
One set of:
Chinups x max reps in 2 minutes
V-Ups x max reps in 2 minutes
Wednesday (Session Two)
Suggested Warm-Up
4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Hang Snatch x 2 reps
*Sets 1-3 = @ 60-65% of 1-RM Snatch
*Sets 4-5 = @ 65-70% of 1-RM Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat
x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
C.
Every 90 seconds, for 6 minutes (4 sets):
2″ Deficit Deadlift with a 2 second pause at knee x 4 reps @ 60-65% of 1-RM Deadlift
*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 4 Inchworm Pushups + 6 Burpees + 8 Air Squats + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 5 minutes (4 sets):
3 Position Snatch x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Sets 2-3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Sets 5-6 = 1 rep @ 88%
*Sets 7-8 = 1 rep @ 92-95%
C.
Every minute, on the minute, for 5 minutes (5 sets):
Mid Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean
D.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat
x 3 reps @ 70-75%
E.
In 10 minutes, establish a 5-RM Bench Press