Monday (Session One)
Suggested Warm-Up:
1 Round: 8 KB Goblet Squats, 8 KB Power Snatch, 8 KB Swings
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
4 Muscle Cleans, 4 Press In Split
4 Power Cleans, 4 Split Jerks
4 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):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
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 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 15 minutes, establish a 4-RM Back Squat
D.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)
A.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Power Clean x 2 reps @ 70%
C.
In 13 minutes, establish a 3-RM Push Press
D.
In 15 minutes, establish a 1-RM Deadlift
E.
One Set of Tabata V-Ups:
20sec on
10sec off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Friday (Session Three)
Suggested Warm-Up:
1 Round for quality:
20cal Bike or Row
10 Box Step-Ups
10 Burpees
10 Pullups
10 KB Push Press
10 KB Swings
5 Muscle Snatch
5 Power Snatch
5 Snatch
A.
Every 75 seconds, for 5 minutes (4 sets):
3- Position Power Snatch below 60% of 1-RM Snatch
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Five sets of:
Front Squat x 4 reps @ 75-80% of 1-RM Front Squat
Back Squat x 4 reps
Do 4 Front Squat reps, rack it, and immediately perform 4 back squat reps. Rest as needed between sets
D.
One Set of Tabata Superman Rocks
20sec on
10sec off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete