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):
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 75 seconds, for 12:30 (10 sets):
(Clean + 2 Jerks) x 1 rep @ 65-75% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 4201 tempo
Sets 1-2 = 5 reps @ 50%
Sets 3-4 = 4 reps @ 60%
Sets 5-6 = 3 reps @ 70%
*4201 tempo = 4 seconds down, 2 second pause at bottom, explode up, 1 second at the top
D.
Four sets of:
Mixed Grip Pull-Ups x 8 reps (4/Direction)
V-Ups x 30 seconds
Rest as needed between sets
Wednesday (Session Two)
Take 5-10 minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch
Set 1 = 2 reps @ 79%
Sets 2-3 = 1 rep @ 83%
Sets 4-5 = 1 rep @ 87%
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk
Set 1 = 2 reps @ 80%
Sets 2-3 = 1 rep @ 85%
Sets 4-5 = 1 rep @ 90%
C.
Five sets of:
Deadlift x 1 rep @ 80-95%
Rest as needed between sets
Start at 80% and slowly build up across the 5 sets
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 5 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed
Friday (Session Three)
Warm-Up:
2 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Snatch x 1 rep below 60% of 1-RM Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Six sets of:
Back Squat x 4 reps @ 75-85% of 1-RM Back Squat
Start at 75% and build slowly across the sets.
Rest as needed between sets
D.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 = 4 reps @ 70%
Set 2 = 3 reps @ 78%
Set 3 = 2 reps @ 85%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Set 6 = 1 rep @ 101%+
The goal today is to find a 1-RM Bench Press.
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