Monday (Session One)
Suggested Warm-Up
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 Snatch
5 Snatch Balances
*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 x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 12:30 (5 sets):
(Clean Pull with a 3 second pause at knee + Power Clean with a 3 second pause at knee + Clean with a 3 second pause at knee + Jerk) x 1 rep
*Sets 1-2 = @ 70-73% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75-78% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps
*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 70-75%
*Sets 3-5 are a pretty aggressive rep/set scheme. If you’re not able to do all 4 reps with a 5second lowering, lower the weight down to your last made set.
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats, 5 Inchworm Pushups, 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch
x 1 rep @ 90-93% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 1 rep @ 90-93% of 1-RM Power Clean & Power Jerk
C.
In 16 minutes, establish a 4-RM Front Squat
D.
In 14 minutes, establish a 3-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Barbell Lunges x 5 reps each leg
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
*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 Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
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 90 seconds, for 9 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 75%
*Set 3 = 1 rep @ 78%
*Set 4 = 1 rep @ 82%
*Sets 5-6 = 1 rep @ 85%
C.
Every 2 minutes, for 14 minutes (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
D.
Every 75 seconds, for 10 minutes (8 sets):
Back Squat x 1 rep @ 88-93% of 1-RM Back Squat
Focus on SPEED & attacking these reps!
E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x max reps in 1 minute
Rest 45 seconds