Monday (Session One)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 75%
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80%
Every 75 seconds, for 5 minutes (4 sets):
Snatch x 1 rep @ 85-88%
Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 90-93%
C.
In 17 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:.
Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 8-RM weight
D.
Three sets of:
Chin-Ups x 8 reps
Bent Over Barbell Row x 8 reps
Romanian Deadlift x 8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds:
10 Cossack Squats + 10 Box Jumps + 10 Pull-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 3 second pause at knee + Power Jerk
*Sets 1-3 = 2 reps @ 80-85% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press
*Sets 1-3 = 3-4 reps @ 85%
*Sets 4-5 = 2-3 reps @ 90%
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 5-6 reps @ 75-80%
E.
Three sets of:
Barbell Reverse Lunges x 5 reps each leg
Dips x 10 reps
Rest as needed
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
*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):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)
At the 11 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
C.
Four sets of:
Back Squat x 5 reps @ 85-100% of your 8-RM Back Squat weight
Rest as needed between sets
*Start the sets at 85% of your 8-RM Back Squat weight. If you make all 5 reps, go up to 90% for the next set. If you make all 8 there, go up to 95%, then to 100%.
*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Barbell Strict Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed