Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Hip Snatch
5 Snatch Balance
*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):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 75-80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 75-80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 = 3 reps @ 83-88%
*Sets 4-5 = 7 reps @ 68-73%
E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 8 reps (Aim to use 70%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
*Today is meant to be a lighter day. Focus on moving fast, but, don’t go over the percentages listed.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 70% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean with a 3 second pause at knee x 1 rep @ 70% of 1-RM Power Clean
C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 7 reps @ 60-65% of 1-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 7 reps @ 60-65% of 1-RM Push Press
E.
Three sets of:
Pull-Ups x 8 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 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):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
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 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 3 reps
*Sets 1-2 = @ 70-75%
*Sets 3-4 = @ 75-80%
E.
One set of:
Bearhug Sandbag Carry x 400 meters