Monday (Session One)
Suggested Warm-Up:
1 Round: 20 Box Step-Ups + 10 Inchworm Pushups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Low Hang Cleans
*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 @ below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Low Hang Clean)
Sets 1-2 = 2 reps @ 75% of 1-RM Clean
Sets 3-4 = 1 rep @ 80% of 1-RM Clean
Sets 5-6 = 1 rep @ 85% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 75%
Sets 3-4 = 1 rep @ 80%
Sets 5-6 = 1 rep @85%
D.
Five sets of:
Back Squat x 4 reps @ 77-87% (Try to do 5-10lbs more for each set than last wk)
*Start your sets at 77% and aim to work up to 87% across the sets if 77% feels easy.
E.
Three sets of:
Wide Grip Pullups x 10 reps
Rest 30 seconds
Bent Over Row with a supinated grip x 10 reps
Rest as needed
Wednesday (Session Two)
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 4 minutes (4 sets):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 90 seconds, for 10:30 (7 sets):
Hang Snatch x 1 rep @ 77 to 85% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 95% of your 3-RM Overhead Squat weight
D.
In 15 minutes, establish a 5-RM Deadlift
E.
Three sets of:
Hanging Leg Raises with a 1 second hold at top x 10 reps
Barbell Lunges x 6 reps each leg
Rest 60 seconds
Friday (Session Two)
Suggested Warm-Up:
2 Rounds: 8Cal Bike + 8 Pushups + 8 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 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
Sets 1-2 = 2 reps @ 80%
Sets 3-4 = 1 rep @ 85-88%
Sets 5-6 = 1 rep @ 90-93%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep
Sets 1-3 = @ 85-88%
Sets 4-6 = @ 89-92%
D.
In 17 minutes, establish a 3-RM Front Squat
E.
Three sets of:
Incline Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed