Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Slow Pull Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
Focus on moving as explosively as possible on all reps.
E.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75-80% of 1-RM Clean & Jerk
B.
In 15 minutes, establish a 5-RM Overhead Squat
C.
Every 3 minutes, for 12 minutes (4 sets):
Snatch Deadlift x 10 reps
Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Bent Over Row x 10 reps
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean)
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Slow Pull Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance 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 90 seconds, for 12 minutes (9 sets):
Slow Pull Snatch
*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 75% of 1-RM Snatch
*Set 7-9 = 1 rep @ 80% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
C.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Clean x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = 4 reps @ 80-85%
E.
In 10 minutes, build to a 10-RM Bench Press