Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Front Squat
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Clean + Hang Clean + Front Squat) x 1 rep
Sets 1-2 = @ 75% of 1-RM Clean
Sets 3-4 = @ 80% of 1-RM Clean
Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 82-87%
D.
In 15 minutes, establish a 4-RM Back Squat
Rest 3 minutes, then perform:
Two sets of:
Back Squat x 4 reps @ 94% of your 4-RM weight
E.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Glute Ham Raise x 6-8 reps
Chinups x 8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10Cal SkiErg or Row, 6 Turkish Get-Ups with KB or DB
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 No Feet Power Snatch, 4 Snatch Balances
4 Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
No Feet Power Snatch x 2 reps @ 70% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Set 1 = 2 reps @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 4 reps @ 80-85% of 1-RM Push Press
D.
Five sets of:
Deadlift
Set 1 = 4 reps @ 80%
Set 2 = 3 reps @ 85%
Set 3 = 2 reps @ 90%
Sets 4-5 = 1 rep @ 95%
Rest as needed between sets
E.
One set of:
Front Rack 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:
400 Meter Run
With empty bar:
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Drop Snatch
5 Snatch Press In Receiving
5 Slow Pull 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):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
Sets 1-3 = 2 reps @ 76%
Sets 4-5 = 1 rep @ 82%
Sets 6-8 = 1 rep @ 86%
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 1 rep @ 82%
Set 4 = 1 rep @ 86%
Sets 5-7 = 1 rep @ 90-95%
D.
Every 2:30, for 17:30 (7 sets):
Front Squat
Set 1 = 3 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat
E.
Two sets of:
Ab Wheel Rollouts x 40 seconds
Close Grip Pushups x 60 seconds
Rest as needed