Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Hip Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 40-60% of 1-RM Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
*Sets 1-3 = @ 60% of 1-RM Snatch
*Sets 4-6 = @ 65% of 1-RM Snatch
*Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps
*Sets 1-3 = @ 65-70%
*Sets 4-6 = @ 70-75%
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 3 second pause in bottom x 3-4 reps @ 60-70% of 1-RM Back Squat
*Start at 60% and aim to work up to 70% across the sets. If you get 3 reps on the first set, aim to get 4 reps for the rest of the sets.
E.
Three sets of:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1 Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Snatch, 5 Overhead Squats
5 Power Clean
A.
Every minute, on the minute, for 5 minutes (5 sets):
Tall Clean x 2 reps
Build over the course of the 5 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 90 seconds, for 9 minutes (6 sets):
3- Position Clean x 1 rep @ 50-75% of 1-RM Clean
*Start at 50% and build slowly as the sets go on.
C
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch x 2 reps @ 60-70% of 1-RM Power Snatch
D.
Four sets of:
Front Squat x 8 reps @ 55-65% of 1-RM Front Squat
E.
Three sets of:
Pull-Ups x 10 reps
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
4 Muscle Snatch
4 Jerks
A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70% of 1-RM Split Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 65%
D.
Three sets of:
Dumbbell Bench Press x 30 reps
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!