Monday (Session One)
Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge (25/arm)
8 Pushups
8 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Split Jerks
5 Front Squat
3 Clean & Jerks
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 3 reps (Start first set with empty barbell)
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2:30, for 17:30 (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
Set 1 = 5 reps @ 65%
Set 2 = 4 reps @ 75%
Set 3 = 3 reps @ 80%
Set 4 = 3 reps @ 85%
Sets 5-7 = 2 reps @ 85-92%
D.
Four sets of:
Pull-Ups x 8 reps
Tuck-Ups x 40 seconds
Rest as needed between sets
Wednesday (Session Two)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every minute, on the minute, for 5 minutes (5 sets):
No Feet Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch
B.
Every 75 seconds, for 6:15 (5 sets):
Power Clean + Power Jerk x 2 reps @ 70% of 1-RM Power Clean + Power Jerk
C.
Every 90 seconds, for 7:30 (5 sets):
2″ Deficit Deadlift with a 2 second pause at knee x 4 reps @ 60-65% of 1-RM Deadlift
*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Power Rows x 8-10 reps
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
1 Round for Quality:
20cal Bike or Row
5 Inchworm Pushups
10 Cossack Squats
5 Box Jumps
5 Back Squats
5 Snatch Balance
5 Hang Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps @ below 70% of 1-RM Snatch
Box Jumps + Land in Full Squat on Box x 3 reps
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):
Hang Snatch
Set 1 = 2 reps @ 60%
Sets 2-3 = 2 reps @ 67%
Set 4 = 2 reps @ 72%
Sets 5-6 = 1 rep @ 76-80%
Sets 7-8 = 1 rep @ 80-84%
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
Set 1 = 4 reps @ 70%
Set 2 = 3 reps @ 78%
Set 3 = 2 reps @ 85%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Set 6 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
D.
Five sets of:
Bench Press x 4 reps starting at 75% and slowly building up to 2-3 heavy sets
Rest as needed between sets