Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 DB Step-Ups to Box + 6 DB Squats + 6 DB Devils Press
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 Power Clean, 5 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep @ 75-80%
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1 Round: 10 Box Step-Ups + 10 Burpees + 10 Pushups + 10 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Power Snatch, 4 Power Cleans
4 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch x 3 reps @ 65-70% of 1-RM Power Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 65-70%
C.
Every 90 seconds, for 7:30 (5 sets):
Push Press x 5 reps @ 65-70%
D.
Every 90 seconds, for 10:30 (7 sets):
Front Squat with a 3 second upward phase x 3 reps @ 50-65%
*Start at 50% and work up slowly across the sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Dips x max reps in 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
1 Round: 30 Cal Bike or Row + 30second plank + 30 seconds of pushups + 30 seconds of situps
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
5 Clean & Jerks
5 Power 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):
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):
Snatch Balance 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 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 6 minutes (6 sets):
Snatch with a 3 second pause at the bottom x 1 rep @ 75%
D.
Six sets of:
Back Squat x 6 reps @ 65-70%
Rest as needed between sets
E.
Three sets of:
DB Incline Bench Press x 8 reps
L-Sit x 15-20 seconds
Good Mornings x 8 reps
Rest 60 seconds between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.