Monday (Session One)
Suggested Warm-Up:
2 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press
4 Power Clean
4 Clean Pulls, 4 Cleans
*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):
Press In Clean (Sots Press) x 5 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean
Sets 3-4 = @ 75% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 73%
D.
In 17 minutes, establish a 12 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 12 reps @ 85% of today’s 12 Rep Max
E.
Two sets of:
Pullups x 12 reps
Single Arm DB Row x 10 reps
Glute Ham Raise x 8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Air Squats, 20 Meter Bear Crawl, 10 Lunges
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
Sets 1-3 = @ 70% of 1-RM Power Snatch
Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
(Hang Power Clean + Power Jerk) x 2 reps
Sets 1-3 = @ 70% of 1-RM Power Clean & Power Jerk
Sets 4-5 = @ 75% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 7 reps @ 65-70% of 1-RM Push Press
D.
Four sets of:
Deadlift with a 2 second pause at knee x 6 reps
Sets 1-2 = @ 60% of 1-RM Deadlift
Sets 3-4 = @ 65% of 1-RM Deadlift
Rest as needed between sets
E.
Three sets of:
Barbell Reverse Lunges x 6 reps each leg
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
1 Round: 10KB Swings + 10KB Snatch Each Arm + 10 KB Goblet Squats
With empty bar:
7 Snatch Deadlift, 7 Muscle Snatch, 7 Back Squat
4 Power Snatch, 4 Overhead Squat
4 Snatch Press in Receiving, 4 Snatch Balance
4 Hang 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):
Tall Snatch x 2 reps below 50% of 1-RM Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Panda Pull + Hang Snatch) x 1 rep
Sets 1-4 = @ 73% of 1-RM Snatch
Sets 5-8 = @ 78% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + Front Squat + Jerk) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean & Jerk
Sets 3-4 = @ 70% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 12 reps @ 85% of your 12-RM Back Squat weight
*if you don’t know your 12-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Dips x 12 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets