Monday
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 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 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):
Tall Snatch 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 15 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Every 75 seconds, for 7:30 (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep @ 78-83% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 5 reps @ 78-83%
Pull-Ups with a 1 second pause at top x 6 reps
Rest 2 minutes between sets
*Start your sets at 78% and work up to 83% across the sets if 78% feels easy.
Wednesday
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light KB + 8 Swings + 8 Goblet Squats + 8 Snatch
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 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
B.
Every 90 seconds, for 9 minutes (6 sets)
Back Squat x 2 reps @ 88%
C.
Every 3 minutes, for 9 minutes (3 sets):
Clean Deadlift x 10 reps
Start at 70% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
Three Sets of:
Barbell Reverse Lunges x 5 reps each leg
Bent Over Row with a 2 second pause at top x 6 reps
Rest 60 seconds
Aim for 2 heavy working sets.
E.
Two sets of:
Glute Ham Raises x 6-8 reps
Plank x 60 seconds
Rest as needed
Friday (Session Three)
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 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):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk
x 3 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 84% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 87% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90-94% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-7 = @ 85% of 1-RM Power Snatch
D.
Four sets of:
Front Squat x 4 reps @ 80-85%
Rest 60 seconds
Push Press x 4 reps @ 80-85%
Rest 60-90 seconds