Monday (Session One)
Suggested Warm-Up:
1 Round: 10 Reverse Lunges + 10 Step-Ups + 10 Pushups
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 16 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 8 reps @ 93% of today’s 8 Rep Max
D.
Two sets of:
Chin-Ups with 2 second pause at top x 6 reps
Bent Over Row with 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 8 DB Clean & Jerks + 8 DB Goblet Squats
With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Jerks
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch
Sets 1-2 = 2 reps @ 80%
Sets 3-4 = 1 rep @ 85%
Sets 5-6 = 1 rep @ 90%
B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk
Sets 1-2 = 2 reps @ 75%
Set 3 = 2 reps @ 80%
Sets 4-5 = 1 rep @ 85%
C.
Every 2:30, for 10 minutes (4 sets):
Barbell Strict Press x 8 reps (Build as you go)
D.
Four sets of:
Deadlift with 2 second pause at knee x 3 reps
Sets 1-2 = @ 72% of 1-RM Deadlift
Sets 3-4 = @ 77% of 1-RM Deadlift
Rest as needed between sets
E.
One set of:
Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Suggested Warm-Up:
1 Rounds: 20 Meter Single Arm DB Overhead Lunge + 16 Hang DB Power Snatch
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 5 minutes (4 sets):
3-Position Power Snatch below 60% of 1-RM Snatch
Build over the course of the 4 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every 2:30, for 10 minutes (4 sets):
(3 Cleans + 1 Jerk) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
D.
Six sets of:
Front Squat x 2 reps
Back Squat x 5 reps
Start at 80% of your 1-RM Front Squat and slowly add weight each set. Do 2 Front Squat reps, rack it, and immediately perform 5 back squat reps. Rest as needed between sets
E.
Two sets of:
Ab Wheel Rollouts x 40 seconds
Close Grip Pushups x 60 seconds
Rest as needed