Monday (Session One)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans
5 Power Cleans
5 No Feet Cleans
A.
This is a deload week.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep @ below 65% of your 1-RM Clean
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Clean + Hang Clean + Jerk x1 rep @ 60 to 70% of your 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch
Sets 1-4 = 2 reps @ 63% of 1-RM Power Snatch
Sets 5-8 = 1 rep @ 70% of 1-RM Power Snatch
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat to parallel x 5 reps @ 55 to 70%
Just changing the stimulus up here. Making you put on the brakes and explode back up rather than catching a bounce out of the bottom!
E.
Two sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
One Round for quality:
20cal Bike or Row
10 Box Step-Ups
10 Burpees
10 Pullups
10 KB Goblet Squats
10 KB Swings
5 Muscle Snatch
5 Power Snatch
5 Low Hang Snatch
A.
Every minute, on the minute, for 7 minutes (7 sets):
Low Hang Snatch x 1 rep @ 68%
B.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Clean x 2 reps @ 65%
Start with your feet in your landing position.
C.
Three sets of:
Snatch Deadlift x 6 reps
Rest as needed between sets
Start at 90% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.” “Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
D.
Two sets of:
Romanian Deadlift x 8 reps
Single-Arm DB Row x 8 reps Each Arm
Rest as needed
(Goal weight should be 70-80% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
30 seconds plank
30 seconds lateral hops over line
30 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
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 High Pull + Snatch) x 1 rep
Sets 1-4 = @ 64%
Sets 5-8 = @ 72%
C.
Every 90 seconds, for 12 minutes (8 sets):
(Clean Lift Off + Clean + 2 Jerks) x 1 rep at 60 to 70% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat with a 4 second lowering phase x 3 reps at 55 to 70%
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete