Monday (Session One)
Suggested Warm-Up:
20 Reverse Lunges
10 Pullups
10 Box Jumps
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Split Jerks
5 Squat Cleans
*Every new line means take a short break before moving to the next movements
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 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep @ 75-85%
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch
Set 1 = 2 reps @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 91%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch. Limit yourself to 2 misses.
D.
Every 2:45, for 16:30 (6 sets):
Back Squat
Sets 1-2 = 5 reps @ 70-75%
Sets 3-4 = 4 reps @ 75-80%
Sets 5-6 = 3 reps @ 80-85%
E.
Three sets of:
Dumbbell Z Press x 8-10 reps
Rest 30 seconds
Feet Elevated Ring Rows x 8-10 reps @ 1111 tempo
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)
A.
In 16 minutes, build to a heavy set of 2 Overhead Squats
B.
Four sets of:
Bench Press
Sets 1-2 = 4 reps @ 75-80%
Sets 3-4 = 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 @ 105% of 1-RM Clean
Focus on maintaining perfect Clean positions throughout.
D.
Five sets of:
Deadlift
Sets 1-2 = 7 reps @ 67-70%
Sets 3-4 = 5 reps @ 74%
Set 5 = 3 reps @ 81%
Rest as needed
E.
Three sets of:
Barbell Hip Thrusts x 10-12 reps
Rest as needed
*Goal is 35-50% of Deadlift 1RM.
Friday (Session Three)
Suggested Warm-Up:
1 Round: 20 Cal Bike + 20 Air Squats + 20 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 2 reps
Drop Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them
B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 75-80%
Focus on consistency today. The goal is to make ALL of the sets!
C.
In 16 minutes, establish a 2-RM Power Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat
Set 1 = 3 reps @ 63%
Set 2 = 3 reps @ 70%
Set 3 = 2 reps @ 76%
Set 4 = 2 reps @ 82%
Sets 5-6 = 3 reps @ 82%+
The goal today is to find a 3-RM Front Squat
E.
Three sets of:
Tempo Stationary Dips @ 1111 x 8-12 reps
Single Leg Barbell Good Mornings x 8 reps each leg
Rest as needed