Monday (Session One)
Suggested Warm-Up
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
5 Cleans
5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
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 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%
This is week 3 of the 3week EMOM progression. Same goal this week, consistency
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 4 reps @ 75%
*Set 2 = 3 reps @ 80%
*Set 3 = 4 reps @ 80%
*Set 4 = 3 reps @ 85%
*Set 5 = 4 reps @ 85%
*Set 6 = 3 reps @ 90%
D.
In 17 minutes, establish a 1-RM Close Grip Bench Press
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Rest 30 seconds
Dips x 30 seconds
Rest 30 seconds
Close Grip Pushup x 30 seconds
Rest 30 seconds
Tuesday (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 Strict Press, 5 Back Squat
5 Muscle Snatch, 5 Muscle Cleans
5 Power Snatch
5 Power Cleans
5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 10 minutes (8 sets):
Power Snatch x 1 rep @ 85%
B.
Every 75 seconds, for 8:45 (7 sets):
Power Clean + Power Jerk x 1 rep @ 85%
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 15 reps
Rest 60 seconds
E.
Three sets of:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet
Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 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):
Tall Snatch x 2 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 75 seconds, for 12:30 (10 sets):
Snatch x 1 rep @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps @ 75-85% of your 1-RM Split Jerk
*Start at 75% and aim to work to 85% across the sets.
D.
Every minute, on the minute, for 12 minutes (12 sets):
Back Squat x 1 rep @ 80-85% of 1-RM Back Squat
*Start at 80% and work up to 85% across the sets. Focus on speed!
E.
Two sets of:
V-Ups x 10 reps
Rest 60 seconds
Back Extension x 10 reps
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squats
5 Power Snatch, 5 Snatch Balances
5 Snatch Lift Off, 5 Snatch
5 Cleans
5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch + Overhead Squat x 1 rep
*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 18 minutes (6 sets):
(Clean Lift Off + Halting Clean Deadlift + Clean + Clean + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75-80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80-85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 3 heavy working sets.
E.
One Set of Tabata V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete”
Saturday
5min of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 12 minutes (6 sets):
No Hook No Feet Snatch x 2 reps
*Start at 50% of your Snatch max and work up as you go. Do not reach failure though.
Perform a snatch without using a hookgrip and without moving your feet. Feet should start in your receiving position.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean x 2 reps @ 70% of 1-RM Clean
C.
In 20 minutes, establish a 1-RM Front Squat
D.
Three sets of:
Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Strict Press x 12 reps
Barbell Bicep Curls x 12 reps