Monday (Session One)
Suggested Warm-Up:
2 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 Snatch
4 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)
3-Position Power Snatch x 1 rep (Stay below 60%)
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean x 5 reps
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 3 reps
*Sets 1-2 = @ 65-70%
*Sets 3-5 = @ 70-75%
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 2 reps @ 80-92%
*Start at 80% and build as you go.
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Cleans
4 Cleans, 4 Jerks
*Every new line means take a short break before moving to the next movements
A.
In 16 minutes, establish a 3-RM Power Snatch
B.
Every minute, on the minute, for 6 minutes (6 sets):
Clean & Jerk x 1 rep @ 70-80%
*Start at 70% and build to 80% as you go. Focus on speed and a sharp lockout on the jerk!
C.
Four sets of:
Push Press x 5-6 reps @ 73-80%
Rest as needed between sets
*Aim to go 5-10lbs heavier than last week for your sets
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 72-82%
*Start at 72% and aim to work up to 82% across the sets. Aim to go 5-15lbs heavier than last week for your sets.
E.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets
Friday (Session Three)
Suggested Warm-Up:
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 Hang Power Snatch
5 Hang Snatch
5 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):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 3 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Snatch x 1 rep @ 70-80%
*Start at 70% and aim to work up across the sets.
C.
Every 2:30, for 17:30 (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 90 seconds, for 9 minutes (6 sets):
Front Squat with a 2 second pause at the bottom x 2 reps @ 75-85% of 1-RM Front Squat
*Start at 75% and aim to work up across the sets.
E.
Three sets of:
Bench Press x 6 reps
L-Sit x 45 seconds
Good Mornings x 6 reps
Rest as needed between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.