Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Cossack Squats + 6 Inchworm Pushups + 6 Box Step Ups
With empty bar:
10 Good Mornings, 10 Air Squats, 10 Snatch Grip Presses
4 Muscle Snatch, 4 Overhead Squat
4 No Feet Snatch, 4 Overhead Squat
*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):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Snatch x 2 reps @ 65% of 1-RM Snatch
C.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk x 3 reps @ 65% of 1-RM Power Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat to parallel x 3 reps @ 75-85% of 1-RM Back Squat
E.
Three sets of:
Incline DB Bench Press x 8 reps
Good Mornings x 6 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 DB Press + 10 DB Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Power Cleans, 4 Front Squat
4 Clean & Jerks
*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):
Tall Clean x 2 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 90 seconds, for 10:30 (7 sets):
Clean + Clean & Jerk x 1 rep @ 65-70% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 7 minutes (7 sets):
No Hook No Feet Power Snatch x 2 reps @ 60-65% of 1-RM Power Snatch
D.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 2 reps with a 2 second pause in the bottom @ 70%
E.
Three sets of:
Face Pulls x 20 reps with a band
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Snatch Balance
4 No Contact Snatch
A.
Every minute, on the minute, for 7 minutes (7 sets):
No Contact Snatch x 1 rep @ 50-60% of 1-RM Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Clean + Hang Clean x 1 rep @ 65-75% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 55-65% of 1-RM Back Squat
D.
In 17 minutes, establish a 3-RM Bench Press