Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
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 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull
+ Snatch
*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 4 reps
*Sets 1-3 = @ 60% of 1-RM Back Squat
*Sets 4-5 = @ 65% of 1-RM Back Squat
D.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
E.
Two sets of:
Banded March x 3 minutes
Dips x 10 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 20 Meters Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Press in Split, 3 Split Jerks
3 Split 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 @ 60-70% of 1-RM Snatch
Note: The goal of this is to get 4 working sets in. Start the first 2 sets a little lighter and work up to a weight that is challenging for 2 reps but to where the speed on the bar is still very good.
B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk with a 3 second pause in catch
*Sets 1-3 = 2 reps @ 65-70%
*Sets 4-5 = 2 reps @ 70-75%
C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 90% of 1-RM Snatch
D.
Two sets of:
Hip Extension on GHD Machine x 15 reps
Prone Plank x 90 seconds
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
E.
Three sets of:
Farmers Carry x 60 feet
Pull-Ups x 10 reps
Rest as needed
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
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 90 seconds, for 6 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 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-3 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Sets 1-3 = 5 reps @ 65%
*Sets 4-5 = 3 reps @ 75%
D.
Three sets of:
Bench Press x 10 reps
The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press. Rest as needed between sets.
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