Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Cossack Squats, 5 Devils Press w/ light DB’s
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 2 reps below 55% of 1-RM Clean
B.
Every 2:30, for 17:30 (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
Set 1 = 3 reps @ 65%
Set 2 = 3 reps @ 75%
Set 3 = 2 reps @ 80%
Set 4 = 2 reps @ 85%
Sets 5-6 = 2 reps @ 85%+
The goal today is to find a 2-RM Back Squat
D.
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 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.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 4 reps @ 70% of your heavy set of 2
B.
In 17 minutes, build to a 1-RM Bench Press
C.
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull with 5 second downward phase x 2 reps @ 102% of 1-RM Clean
Focus on maintaining perfect Clean positions throughout.
D.
In 17 minutes, build to a 3-RM Deadlift
E.
Two sets of:
Barbell Hip Thrusts w/ 1 second pause at top x 10 reps
Rest as needed
*Goal is 35-45% of Deadlift 1RM.
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 KB Goblet Squats, 5 KB Snatch Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
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):
Snatch Press from Receiving Position x 4 reps
Tall 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 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 1 rep @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
You may rest longer as the sets get heavier if needed. The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every minute, on the minute, for 5 minutes (5 sets):
No Feet Power Clean x 2 reps @ 65%
D.
Five sets of:
Front Squat @ 3303 tempo x 3 reps @ 60-65% of 1-RM Front Squat
3303 tempo = 3 seconds down, 3 second pause at bottom, as fast as possible up, 3 second pause at top
E.
Three sets of:
Dumbbell Deathmarch x 16 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed