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Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
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Please let us know if you have any questions about our move to Fitr!
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):
Tall Clean x 3 reps @ below 50% of 1-RM Clean
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.
Four sets of:
Back Squat x 5 reps at 71% to 81% of 1-RM Back Squat
Rest as needed
Start at 71% and aim to slowly work up across the sets
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 8 reps
Ab Wheel Rollouts x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds: 8 Jumping Air Squats + 8 Box Step Ups + 8 DB Presses
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 3 reps @ 75-88% of your 2-RM weight
I want you to try a slightly different grip width each set here. I’ve often found athletes do a little better going slightly more narrow than their snatch grip. However, I want you to try a little more narrow, wider, etc! Just to find what feels best for you at a working weight.
C.
Three sets of:
Clean Deadlift x 7 reps
Rest as needed between sets
Start at 85% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
One set of:
DB Walking Lunges x 80 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:
Staggered Leg Good Mornings x 6 reps each leg
Ring Dips x 40 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 10 Cossack Squats + 5 Inchworm Pushups
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):
Tall Snatch x 2 reps @ below 55% of 1-RM Snatch
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 2 minutes, for 10 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 80-95% of 1-RM Power Clean & Power Jerk
D.
Front Squat: 5-4-4-3-3-3 @ 77-83% (5-10lbs more than last week)
Rest as needed between sets
You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc. Use the same weight across the 6 sets.
E.
In 12 minutes, establish a 6-RM Push Press
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