Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Every 90 seconds, for 6 minutes (4 sets):
Opposite Leg Split Jerk x 4 reps
Build over the course of the 4 sets. The goal is just to have a fun change of pace exercise to start this deload week!
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep
Sets 1-3 = @ 65% of 1-RM Clean & Jerk
Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 3 reps
Sets 1-2 = @ 60%
Sets 3-4 = @ 65%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second lowering phase and 3 second upward phase x 3 reps @ 60-65% of 1-RM Back Squat
E.
Three sets of:
Chinups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Box Jumps, 10 Burpees
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Muscle Snatch, 5 Clean Grip Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps
Start light and build over the course of the 6 sets to a moderate set of 2.
B.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. 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.
C.
Every 2 minutes, for 8 minutes (4 sets):
2″ Deficit Deadlift x 5 reps @ 55-65% of 1-RM Deadlift
*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Build in weight each set.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 45 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Inchworm Pushups, 5 Step-Ups to Parallel Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Hook No Feet 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):
Snatch Balance x 2 reps @ 45% to 65% of 1-RM Snatch
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Hook No Feet Snatch x 2 reps
Sets 1-4 = @ 55-60% of 1-RM Snatch
Sets 5-8 = @ 65% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean
D.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat with a 3 second pause at the bottom x 2 reps @ 70-75%
E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds