Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every minute, on the minute, for 5 minutes (5 sets):
Power Snatch x 1 rep @ 80-85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75%
The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.
E.
Two sets of:
Pull-Ups x 8 reps
Hollow Rock
x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Split Jerk, 3 Overhead Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Behind The Neck Split Jerk x 1 rep @ 65-75% of 1-RM Split Jerk
B.
In 15 minutes, establish a 1-RM Overhead Squat
C.
Three sets of:
Snatch Deadlift x 4 reps
Rest as needed between sets
Start at 90% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Two sets of:
Romanian Deadlift x 8 reps
Single-Arm DB Row x 8 reps Each Arm
Rest as needed
(Goal weight should be 70-80% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up:
3 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 minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 86%
*Set 5 = 1 rep @ 92%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 17:30 (7 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat.
D.
Three sets of:
Bench Press x 3 reps @ 100% of your 5-RM Bench Press weight
Rest as needed between sets
*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete