Monday (Session One)
Suggested Warm-Up:
10 Inchworm Pushups
20 Reverse Lunges
10 Pullups
10 Box Jumps
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 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):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 75 seconds, for 10 minutes (8 sets):
Clean with a 3 second pause at knee x 1 rep @ 55-70% of 1-RM Clean
C.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk with a 2 second pause in dip & 2 second pause in catch x 1 rep @ 60-65% of 1-RM Split Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 3 second pause in bottom
x 3 reps @ 60-70% of 1-RM Back Squat
*Start at 60% and aim to work up to 70% across the sets.
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 6 Jumping Air Squats + 6 Jumping Lunges + 6 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Slow Pull Power 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 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
C.
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.
D.
Every 2 minutes, for 8 minutes (4 sets):
Romanian Deadlift x 10 reps
Chinups x 10 reps
E.
Three sets of:
Ab Rollouts x 10 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 7 minutes (7 sets):
Clean + Clean + Jerk x 1 rep @ 60-70% of 1-RM Clean & Jerk
D.
Five sets of:
Front Squat with a 3 second lowering phase x 3 reps @ 60-65%
Rest as needed
E.
Three sets of:
Close Grip Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed