Monday (Session One)
Warm-Up:
2 Rounds for quality:
6 Box Jumps
6 Pushups
6 Air Squats
6 Deadlifts
4 Muscle Cleans
4 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps (Start first set with empty barbell)
Tall Jerk x 2 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull + Clean + Split Jerk with 2 second pause in catch
Sets 1-3 = 2 reps @ 60% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 5101 tempo
Sets 1-2 = 4 reps @ 55%
Sets 3-4 = 3 reps @ 62%
Sets 5-6 = 3 reps @ 67%
*5101 tempo = 5 seconds down, 1 second pause at bottom, explode up, 1 second at the top
D.
Four sets of:
Feet Elevated Ring Rows x 8-10 reps @ 2211 tempo
Ab Wheel Rollouts x 30 seconds
Rest as needed between sets
Wednesday (Session Two)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch x 2 reps
Sets 1-2 = @ 77% of 1-RM Power Snatch
Set 3 = @ 80% of 1-RM Power Snatch
Sets 4-5 = @ 83% of 1-RM Power Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Hang Power Clean + 2 Power Jerks
Sets 1-2 = @ 80% of 1-RM Power Clean
Sets 3-4 = @ 85% of 1-RM Power Clean
C.
Five sets of:
Deadlift x 4-5 reps
Sets 1-2 = @ 75-80% of 1-RM Deadlift
Sets 3-5 = @ 80-85% of 1-RM Deadlift
Rest as needed between sets.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries. Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Deadstop Bulgarian SS + RDL x 6 reps each leg
1-Arm DB Strict Press w/ Neutral Grip x 12 reps each arm
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row, 20 KB Goblet Squats, 15 Pushups, 10 Box Step-Ups, 5 Pull-Ups
With empty bar:
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):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Seated Box Jumps x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 1 rep @ 82%
Set 4 = 1 rep @ 85%
Sets 5-7 = 1 rep @ 86-92%
C.
Every 2:30, for 17:30 (7 sets):
Back Squat
Set 1 = 6 reps @ 70%
Set 2 = 4 reps @ 80%
Set 3 = 3 reps @ 85%
Sets 4-7 = 2 reps @ 85-93%
D.
Six sets of:
Bench Press
Set 1 = 6 reps @ 70%
Set 2 = 4 reps @ 77%
Set 3 = 3 reps @ 82%
Sets 4-6 = 2 reps @ 85-90%
Rest as needed between sets