Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
8 Deadlift, 8 BTN Press, 8 Back Squat
3 Muscle Snatch, 3 Overhead Squats
3 Power Snatch, 3 Overhead Squats
3 Squat Snatch, 3 Overhead Squats
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep
Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 87-92%
C.
In 15 minutes, establish a 4-RM Back Squat (Try to increase this from 3 weeks ago)
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 95% of 4-RM weight
D.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Power Cleans
*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 7:30 (5 sets):
Hang Power Clean x 2 reps @ 75-80%
C.
Four sets of:
Bench Press x 2 reps @ 85-95% of 1-RM Bench Press
Rest as needed between sets
D.
In 15 minutes, work up to a heavy, but not quite maximal, set of 2 for the Deadlift.
*You are working up to a heavy double.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Close Grip Pushups x 45 seconds
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 Box Jumps + 10 Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
4 Muscle Cleans, 4 Front Squat
4 Power Cleans
4 Cleans, 4 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):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Jerk in Split x 3 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-7 = 1 rep @ 90-95%
*Rest a little longer if needed on sets 5-7.
C.
Every 2:30, for 17:30 minutes (7 sets):
Front Squat
*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 Front Squat.
D.
Three sets of:
Single-Arm DB Strict Press x 8 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds