Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Power Clean
5 Clean + Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 2 reps below 55% of 1-RM Clean
B.
Every 2:30, for 10 minutes (4 sets):
Clean + Jerk + Clean + Jerk Dip
Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch
Set 1 = 2 reps @ 70%
Sets 2-3 = 2 reps @ 80%
Sets 4-5 = 1 rep @ 85%
D.
Every 2:45, for 16:30 (6 sets):
Back Squat @ 3101 tempo
Sets 1-2 = 6 reps @ 60-63%
Sets 3-4 = 5 reps @ 65-68%
Sets 5-6 = 4 reps @ 70-73%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
E.
Three sets of:
Dumbbell Z Press x 8-10 reps
Rest 30 seconds
Feet Elevated Ring Rows x 8-10 reps @ 1111 tempo
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat @ 3101 tempo x 2 reps @ 80-90% of your heavy set of 3
B.
Four sets of:
Bench Press
Sets 1-2 = 6-7 reps @ 63-68%
Sets 3-4 = 5-6 reps @ 68-73%
Rest as needed
C.
Every 2:15, for 9 minutes (4 sets):
Clean Pull with a 4 second downward phase x 3 reps @ 95% of 1-RM Clean
Focus on maintaining perfect Clean positions throughout.
D.
Five sets of:
Deadlift
Sets 1-2 = 9 reps @ 64%
Sets 3-4 = 7 reps @ 68%
Set 5 = 5 reps @ 73%
Rest as needed
E.
Three sets of:
Barbell Hip Thrusts with a 1 second pause at top x 12 reps
Rest as needed
*Goal is 35-45% of Deadlift 1RM.
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: with light DB/KB, 10 Goblet Squats, 5 Swings Each Arm, 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 2 reps
Drop Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet
Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
Sets 4-6 = 1-2 reps @ 75% of 1-RM Snatch
Sets 7-8 = 1 rep @ 80% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 2 reps @ 75%
D.
Every 2:45, for 16:30 (6 sets):
Front Squat @ 4001 tempo
Sets 1-2 = 5 reps @ 60-65%
Sets 3-4 = 4 reps @ 65-68%
Sets 5-6 = 3 reps @ 70-73%
4001 = 4 seconds down, no pause at bottom, as fast as possible up, and 1 second pause at the top.
E.
Three sets of:
Tempo Stationary Dips @ 1111 x 8-12 reps
Single Leg Barbell Good Mornings x 8 reps each leg
Rest as needed