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, Front Squat
5 Power Cleans, Front Squat
5 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps below 60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull + Clean
Sets 1-2 = 2 reps @ 75% of 1-RM Clean
Sets 3-4 = 1 rep @ 81% of 1-RM Clean
Sets 5-6 = 1 rep @ 86% of 1-RM Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk with a 2 second pause in catch
Set 1 = 2 reps @ 80% of 1-RM Split Jerk
Sets 2-3 = 2 reps @ 84% of 1-RM Split Jerk
Sets 4-5 = 1 rep @ 88% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.” In 20 minutes, establish a 1-RM Back Squat
D.
Three sets of:
Pull-Ups with a 4 second lowering phase x 5 reps
Rest 30 seconds
Bent Over Row with a 4 second lowering phase x 5 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 rounds: 8 Air Squats + 8 Pushups + 8 Step-Ups to Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*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):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 10:30 (7 sets):
Snatch Lift Off + Snatch
Sets 1-2 = 2 reps @ 73% of 1-RM Snatch
Sets 3-4 = 1 rep @ 77%
Sets 5-6 = 1 rep @ 81%
Set 7 = 1 rep @ 85%
C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 2 reps @ 95 to 100% of your 3-RM Overhead Squat weight
D.
In 15 minutes, establish a 3-RM Deadlift
E.
Three sets of:
Ab Rollouts x 40 seconds
DB Reverse Lunges x 6 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
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.
B.
Every 2:30, for 15 minutes (6 sets):
Snatch
Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 3 reps @ 73%
Set 5 = 2 reps @ 78%
Set 6 = 1 rep @ 84%
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Jerks
Set 1 = 2 reps @ 75%
Sets 2-3 = 1 rep @ 80%
Sets 4-5 = 1 rep @ 85%
D.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 1 rep @ 80% of 1-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