Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 30 second plank + 7 Air Squats + 7 Bent Over Rows
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Snatch without moving feet
*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):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch without moving feet x 1 rep
*Sets 1-5 = @ 65% of 1-RM Snatch
*Sets 6-10 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Clean x 2 reps @ 70% of 1-RM Power Clean
D.
Four Sets of:
Back Squat x 8 reps @ 55%
Pullups x 5 reps
Rest 90 seconds between sets
Wednesday (Session Two)
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 Press In Split, 5 Split Jerks
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps
*Sets 1-3 = @ 65% of 1-RM Jerk
*Sets 4-6 = @ 70% of 1-RM Jerk
B.
Three Sets of:
Overhead Squat x 5 reps @ 80% of your 5-RM Overhead Squat
Rest 75 seconds between sets
*If you don’t know your Overhead Squat, this is meant to be a moderate weight, not heavy. Focus on staying smooth and controlled throughout.
C.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Deadlift x 5 reps @ 100-110% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
Three Sets of:
Bulgarian Split Squats x 5 reps each leg
Dips x 30 seconds
Rest 60 seconds
Aim for 2 heavy working sets.
E.
Two sets of:
Romanian Deadlift x 10 reps
Sit-Ups x 1 minute
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)”
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*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 Clean (Sots Press) x 5 reps
Followed by…
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 minute, on the minute, for 7 minutes (7 sets):
Clean & Jerk x 1 rep @ 65-75% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 5 minutes (5 sets):
Hang Muscle Snatch x 2 reps
No % listed here. Start light and build to a moderate weight by set 5.
D.
Ten sets of:
Front Squat x 1 rep @ 75%
Push Press x 1 rep @ 75%
Rest 60 seconds