Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Muscle Cleans
8 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split Jerk Position x 4 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean Pull + Clean + Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch
*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 Power Snatch.
D.
Rest as needed between sets:
Back Squat: 10-8-6-4-4-2-2 @ 5-15lbs more than last week’s weight.
If it was pretty easy last week, go up 10-15lbs, if it was difficult, just go up 5lbs. This is the last week we are doing this rep scheme so push it!
You’ll do 10 reps, rest as needed, 8 reps, rest as needed, 6 reps, etc.
E.
In 5 minutes, accumulate:
35 Chinups
50 V-Ups
Wednesday (Session Two)
Suggested Warm-Up
4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 2 reps
Build in weight as you go. Aim to work up to a heavy set of 2.
C.
Three sets of:
Clean Deadlift x 7 reps
Rest as needed between sets
Start at 75-85% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch w/ 3 second pause at knee
*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 Position x 5 reps
Build over the course of the four sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80-85% of 1-RM Snatch
C.
Every 90 seconds, for 6 minutes (4 sets):
Power Clean
+ Power Jerk x 1 rep @ 85-93% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
: 5-4-4-3-3-3 @ 5-15lbs more than last week
Rest as needed between sets
You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc
E.
In 10 minutes, establish a 5-RM Bench Press