Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
20 Meter Single Arm DB Overhead Lunge + 10 DB Presses each arm, 10 DB Goblet Squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2:30, for 20 minutes (8 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 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 20 minutes, establish a 7 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:.
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight
D.
In 16 minutes, establish a 8-RM Push Press
Rest 3 minutes, then
Two sets of:
Push Press x 8 reps @ 90-93% of 8-RM weight
Rest as needed between sets
E.
Three sets of:
Bent Over Row x 8 reps
Dips x 12 reps
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest 60 seconds