Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Reverse Lunges with a twist + 6 Inchworm Pushups
With empty bar:
10 Muscle Clean & Presses
5 Power Clean, 5 Front Squats
5 Cleans, 5 Power 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 Clean x 3 reps @ below 50% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Deadlift + Clean + Front Squat + Clean) 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 90 seconds, for 10:30 (7 sets):
No Feet Snatch + Snatch x 1 rep
Sets 1-3 = @ 70%
Sets 4-7 = @ 75%
Start with your feet in your landing position for the No Feet Snatch
D.
Four sets of:
Back Squat x 8 reps @ 90% your 8-RM Back Squat weight from last week
Rest as needed between sets
E.
Three sets of:
Chinups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
1 Rounds: 10 Air Squats + 20m Bear Crawl + 10 Dips
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch, 4 Power Cleans
*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 x 1 rep
Sets 1-2 = @ 85%
Sets 3-4 = @ 90%
Sets 5-6 = @ 93-96%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk
Sets 1-2 = 2 reps @ 80%
Sets 3-4 = 1 rep @ 84%
Sets 5-6 = 1 rep @ 88%
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 75-80% of 1-RM Push Press
D.
Four sets of:
Deadlift with a 2 second pause at knee x 2 reps
Sets 1-2 = @ 77% of 1-RM Deadlift
Sets 3-4 = @ 82% of 1-RM Deadlift
Rest as needed between sets
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Dips x max reps in 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Slow Pull Snatch
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):
Slow Pull Snatch
Sets 1-3 = 2 reps @ 65%
Sets 4-5 = 2 reps @ 72%
Sets 6-8 = 1 rep @ 77%
C.
Every 3 minutes, for 9 minutes (3 sets):
(3 Cleans + 1 Jerk) x 1 rep
Set 1 = @ 75% of 1-RM Clean & Jerk
Sets 2-3 = @ 80% of 1-RM Clean & Jerk
At the 10 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
D.
Six sets of:
Front Squat x 2 reps @ 85% of 1-RM Front Squat
Back Squat x 4 reps
Start at 85% of your 1-RM Front Squat. Do 2 Front Squat reps, rack it, and immediately perform 4 back squat reps. Rest as needed between sets
E.
One Set of Tabata AbMat Situps
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete