Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance
x 1 rep
Speed under the bar here is more important than weight. Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 12 minutes (12 sets):
Slow Pull Snatch x 1 rep
*Sets 1-4 = @ 70%
*Sets 5-8= @ 75%
*Sets 9-12 = @ 80%
C.
In 15 minutes, establish a 4-RM Back Squat
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 2 reps @ 4-RM weight
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Pullups x 8 reps
Rest 45 seconds
E.
Three sets of:
Single Arm DB or KB Row x 8 reps
Dips x 8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 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
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 7:30 (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
C.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 5 reps @ 90-95% of 5-RM Push Press weight
*If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.”
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 7 reps @ 80-85% of 7-RM Deadlift weight
*If you don’t know your 7-RM, establish that today instead of doing these sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
DB Shoulder Front Raises x 20 reps
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round:
Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk
x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-10 = @ 85%
C.
Every 2:30, for 12:30 (5 sets):
Front Squat x 4 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Set 5 = @ 85%
D.
Three sets of:
Bench Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds
Build in weight as you go for the Bench Press.