Monday (Session One)
Suggested Warm-Up:
2 Rounds: with light KB, 10 Squats, 5 Swings Each Arm, 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
*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 Snatch x 1 rep below 60% of 1-RM Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
(Snatch + Hang Snatch) x 1 rep
Sets 1-2 = @ 75% of 1-RM Snatch
Sets 3-4 = @ 80-84% of 1-RM Snatch
Sets 5-7 = @ 84-88% of 1-RM Snatch
C.
Four sets of:
Push Press x 9 reps @ 57-62%
Aim to start and end a few lbs higher than last week
Rest as needed between sets
D.
Five sets of:
Back Squat
Set 1 = 10 reps @ 65%
Set 2 = 8 reps @ 69%
Set 3 = 6 reps @ 73%
Set 4 = 4 reps @ 78%
Set 5 = 2 reps @ 83%
Rest as needed between sets
E.
Three sets of:
Power Rows x 8-10 reps
Romanian Deadlift x 8-10 reps
Wednesday (Session Two)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 3 second pause at knee
Sets 1-3 = 3 reps @ 75% of 1-RM Power Clean
Sets 4-6 = 2 reps @ 80% of 1-RM Power Clean
B.
In 16 minutes, build to a heavy set of 5 Thrusters (Try to beat your weight from 2 weeks ago!)
C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift with a 1 second pause at knee
Sets 1-3 = 8 reps @ 63-68%
Sets 4-5 = 4 reps @ 78%
D.
Three sets of:
DB Box Step Overs x 6 reps each leg
Pull-Ups x 6-8 reps
Friday (Session Four)
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
5 Cleans
A.
Two sets of:
Press in Clean (Sots Press) x 6 reps starting with empty bar and slowly build if mobility allows
DB or KB Suitcase Carry x 75ft each arm
Rest 45 seconds between sets
B.
In 17 minutes, establish a max in this complex:
Clean + Jerk + Clean + Front Squat + Jerk
C.
Front Squat: 6-6-5-5-4-4 @ 75% of 1-RM Front Squat (The goal is to go 5-10lbs more than last week)
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
D.
Three sets of:
DB Bench Press x 10-12 reps
Tuck-Ups x 40 seconds
Barbell Bicep Curls x 12 reps
Rest as needed