Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*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 Snatch x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
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 2:30, for 17:30 (7 sets):
Back Squat
*Set 1 = 4 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 2 reps @ 86%
*Set 5 = 1 rep @ 91%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pull-Ups x 12 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike or Row + 10 Goblet Squats + 10 Single Arm KB Press
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch
4 Power Snatch, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch with a 2 second pause in catch x 1 rep @ 80%
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean +Power Jerk x 1 rep @ 75%
C.
Four sets of:
Bench Press x 5 reps @ 70-80% of 1-RM Bench Press
D.
Every 2:30, for 17:30 (7 sets):
Deadlift
*Set 1 = 4 reps @ 70%
*Set 2 = 3 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 2 reps @ 86%
*Set 5 = 1 rep @ 91%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Deadlift. Some athletes feel better taking bigger jumps while others feel better taking smaller jumps in the Deadlift. Use this set scheme as a guideline.
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: 6 KB Swings + 6 KB Goblet Squats + 6 KB Snatch
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Behind The Neck Press In Split x 4 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
C.
Every 2:30, for 17:30 minutes (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.
D.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause in the bottom x 3 reps @ 65-75%
*Start at 65% and work up across the sets.
E.
Three sets of:
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps
GHD Sit-Ups or Sit-Ups x 45 seconds
Rest as needed between sets