Monday (Session One)
Suggested Warm-Up
3 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Hang Snatch
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Hang Snatch
*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch
C.
Three sets of:
Back Squat x 16 reps @ 40-55% of 1-RM Back Squat
Rest as needed between sets
D.
Three sets of:
Pull-Ups x 8 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
3 Power Jerks
3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps
*Start at 40% of your 1-RM Power Snatch and work up in weight as the sets go on.
B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk
C.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 10 reps @ 60-65% of 1-RM Bench Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift with a 2 second pause at knee x 10 reps @ 50-55%
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
DB Shoulder Front Raises x 20 reps
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*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):
Jerk in Split x 3 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull
+ Clean + Split Jerk with 2 second pause in catch
*Sets 1-3 = 1 rep @ 60-65% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom
*Sets 1-3 = 3 reps @ 50% of 1-RM Front Squat
*Sets 4-5 = 3 reps @ 60% of 1-RM Front Squat
D.
Three sets of:
Barbell Strict Press x 8 reps
V-Ups x 40 seconds
Barbell Bicep Curls x 15 reps
Rest as needed
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