Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Cossack Squats + 5 Inchworm Pushups
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Power Snatch
3 Snatch, 3 Snatch Press in Receiving
3 Snatch w/ 3 second pause at knee, 3 Snatch Press in Receiving
*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 Balance x 1 rep @ 50-75% of 1-RM Snatch
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Panda Pull x 2 reps @ 50-70% of 1-RM Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep
Sets 1-2 = @ 70% of 1-RM Snatch
Set 3 = @ 75 to 80% of 1-RM Snatch
Sets 4-5 = @ 80 to 85% of 1-RM Snatch
Sets 6-8 = @ 85 to 90% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
D.
Three sets of:
Strict HSPU or Standing DB Press x 45 seconds
Staggered Leg Good Mornings x 8 reps each leg
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 8 Air Squats + 6 Reverse Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Snatch x 2 reps @ 75% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Mid Hang Power Clean x 2 reps @ 80% of 1-RM Power Clean
C.
Every 2:15, for 13:30 (6 sets):
Front Squat x 2 reps @ 95 to 100% of your 4-RM weight
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 3-4 reps @ 82%
E.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 30 seconds
Rest 45 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 an empty bar)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
Set 1 = 2 reps @ 77% of 1-RM Clean & Jerk
Set 2 = 1 rep @ 82% of 1-RM Clean & Jerk
Set 3 = 1 rep @ 87% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 90 to 95% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Deadlift + Snatch + Snatch Deadlift x 1 rep
Sets 1-2 = @ 75%
Sets 3-4 = @ 81%
Sets 5-6 = @ 86%
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 1 second pause at bottom x 5 reps @ 65 to 75% of 1-RM Back Squat
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds