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
3 Clean & Jerks
A.
Every 90 seconds, for 4:30 (3 sets):
Press In Clean (Sots Press) x 3 reps
Press in Split Jerk Position x 3 reps
B.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
Set 1 = 3 reps @ 65%
Set 2 = 2 reps @ 72%
Set 3 = 2 reps @ 77%
Set 4 = 2 reps @ 82%
Sets 5-6 = 3 reps @ 82%+
The goal today is to find a 3-RM Clean & Jerk. You may rest longer on sets 5-6 if needed.
C.
Every minute, on the minute, for 5 minutes (5 sets):
No Feet Power Snatch x 1 rep @ 65-70% of 1-RM Power Snatch
Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.
D.
In 15 minutes, establish a 5-RM Back Squat
E.
Three sets of:
Mixed Grip Pull-Ups (5/Direction) x 10 reps
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form (Elevate feet if needed)
Rest 1-2 minutes
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5-10 minutes to work on your biggest mobility weakness and/or technique weakness
A.
In 15 minutes, build to a heavy set of 3 Overhead Squats w/ a 2 second pause at the bottom
B.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 4-5 reps @ 71-76%
Sets 3-4 = 1-2 reps @ 83-88%
Rest as needed
C.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 2 second pause at knee x 2 reps @ 102% of 1-RM Clean
Focus on maintaining perfect Clean positions throughout.
D.
Five sets of:
Deadlift with a 1 second pause at knee
Sets 1-2 = 4 reps @ 68%
Sets 3-4 = 3 reps @ 75%
Set 5 = 2 reps @ 80-85%
Rest as needed
E.
Three sets of:
Barbell Hip Thrusts with a 1 second pause at top x 12 reps
Rest as needed
*Goal is 35-45% of Deadlift 1RM.
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 Snatch
*Every new line means take a short break before moving to the next movements
A.
Three sets of:
Snatch Press from Receiving Position x 5 reps
Snatch Balance x 2 reps
Rest 45 seconds
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2:30, for 17:30 minutes (7 sets):
Snatch
Set 1 = 2 reps @ 60%
Set 2 = 2 reps @ 67%
Set 3 = 2 reps @ 74%
Set 4 = 2 reps @ 78%
Set 5 = 2 reps @ 82%
Sets 6-7 = 2 reps @ 85%+
The goal today is to find a 2-RM Snatch. Limit yourself to 2 misses.
C.
Every 90 seconds, for 7:30 (5 sets):
Mid Hang Power Clean
Sets 1-2 = 2 reps @ 79% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 83% of 1-RM Power Clean
Set 5 = 1 rep @ 87% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 3201 tempo
Sets 1-2 = 4 reps @ 60-65%
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 75-80%
3201 = 3 seconds down, 2 second pause at bottom, as fast as possible up, and 1 second pause at the top.
E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed