Monday (Session One)
Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Slow Pull Cleans
A.
Every 90 seconds, for 4:30 (3 sets):
Press In Clean (Sots Press) x 3 reps
Press in Split Jerk Position x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk with a 2 second pause in catch
Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
Set 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
(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)
C.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch with a 2 second pause at knee
Set 1 = 2 reps @ 65% of 1-RM Power Snatch
Sets 2-3 = 2 reps @ 70% of 1-RM Power Snatch
Sets 4-5 = 1 rep @ 75% of 1-RM Power Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 4201 tempo
Sets 1-3 = @ 65%
Sets 4-6 = @ 70%
4201 = 4 seconds down, 2 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
Take 5-10 minutes to work on your biggest mobility and/or technique weaknesses.
A.
In 15 minutes, build to a heavy set of 4 Overhead Squats with a 2 second pause at the bottom
B.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 6-8 reps @ 60-65%
Sets 3-4 = 4-6 reps @ 70-75%
Rest as needed
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 4 second upward phase x 3 reps @ 90% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
Five sets of:
2″ Deficit Deadlift
Sets 1-2 = 6 reps @ 60%
Sets 3-4 = 5 reps @ 65%
Set 5 = 4 reps @ 70%
Rest as needed
E.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed
*Goal is 30-40% of Deadlift 1RM.
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
5 Burpee Box Jump Overs
5 Pushups
5 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Slow Pull Snatch
A.
Three sets of:
Snatch Press from Receiving Position x 5 reps
Rest 30 seconds
Snatch Balance x 2 reps
Rest 30 seconds
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
Set 1 = 2 reps @ 65% of 1-RM Snatch
Set 2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
Set 5-6 = 1 rep @ 80% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)
C.
Every 90 seconds, for 7:30 (5 sets):
Hang Power Clean
Sets 1-2 = 3 reps @ 65% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean
Set 5 = 2 reps @ 75% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat @ 3101 tempo
Set 1 = 4 reps @ 70%
Set 2 = 6 reps @ 65%
Set 3 = 4 reps @ 73%
Set 4 = 6 reps @ 68%
Set 5 = 4 reps @ 75%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.
E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed