Monday (Session One)
Suggested Warm-Up
5 Rounds: 8 Air Squats, 6 Lunges, 4 Burpees, 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5 Snatch
*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):
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 13 minutes (13 sets):
Mid Hang Snatch x 1 rep @ 65-70%
C.
Six sets of:
Back Squat with a 3 second pause in bottom x 3 reps @ 60-70%
Rest as needed between sets
D.
Three sets of:
Chinups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats, 20 meter Single Arm OH Walking Lunge, 10 Pushups
With empty bar:
8 Back Squat, 8 Deadlift
8 Good Mornings, 8 Presses
4 Muscle Snatch, 4 Overhead Squat
4 Muscle Snatch
4 Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Six sets of:
Low Hang Muscle Snatch x 3 reps
*Start at 40% of your 1-RM Power Snatch and build up across the six sets to a heavy set of 3.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 70%
C.
Every 2:30, for 7:30 (3 sets):
Bench Press x 15 reps
Pick a weight that is challenging, but not maximal, to use across the sets.
D.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift with a 2 second pause at the knee x 5 reps @ 60-65%
Focus on speed and perfect positioning!
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
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
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 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 4 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
B.
Every 2 minutes, for 12 minutes (6 sets):
(2 Clean Deadlifts
+ 2 Cleans + Jerk) x 1 rep @ 70-75%
C.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause in the bottom x 3 reps @ 60-75%
*Start at 60% and work up across the 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
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds