Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Strict Press
4 Press In Split
4 Split Jerk
4 Power Snatch
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep @ 75-85%
C.
Every 90 seconds, for 10:30 (7 sets):
No Feet Snatch + Snatch x 1 rep
Sets 1-3 = @ 75%
Sets 4-7 = @ 80%
Start with your feet in your landing position for the No Feet Snatch
D.
In 16 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 5 reps @ your 8 Rep Max weight
E.
Two sets of:
Single-Arm DB Row x 8 reps each arm
Glute Ham Raise x 6-8 reps
Pullups x 8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
30 Cal Bike Or Row
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch
Set 1 = 2 reps @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 91%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch. Limit yourself to 2 misses.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
Sets 1-2 = @ 86%
Sets 3-4 = @ 90%
Sets 5-6 = @ 94%
C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Strict Press x 10 reps
D.
Five sets of:
Deadlift
Set 1 = 4 reps @ 75%
Set 2 = 3 reps @ 80%
Set 3 = 2 reps @ 85%
Sets 4-5 = 1 rep @ 90%
Rest as needed between sets
E.
Three sets of:
Barbell Reverse Lunges x 6 reps each leg
Close Grip Pushups x 40 seconds
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
1 minute Plank, 1 minute smooth Air Squats
With empty bar:
10 Muscle Snatch, 10 Press
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*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):
Snatch Press from Receiving x 4 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
Sets 1-3 = 2 reps @ 72%
Sets 4-5 = 2 reps @ 77%
Sets 6-8 = 1 rep @ 82%
C.
Every 3 minutes, for 9 minutes (3 sets):
(Clean + Jerk + Clean) x 1 rep
Set 1 = @ 80% of 1-RM Clean & Jerk
Sets 2-3 = @ 85% of 1-RM Clean & Jerk
At the 10 minute mark. . .
Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
Sets 1-2 = 3 reps @ 75%
Set 3 = 3 reps @ 80%
Set 4 = 2 reps @ 85%
Sets 5-7 = 1 rep @ 90%
E.
Two sets of:
Dips x 12 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets