Monday (Session One)
Suggested Warm-Up:
Two Rounds: 10 Cossack Squats + 10 Cal Bike + 10 Burpees
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 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2:30, for 15 minutes (6 sets):
Clean
Set 1 = 2 reps @ 75% of 1-RM Clean
Set 2 = 2 reps @ 80% of 1-RM Clean
Set 3 = 1 rep @ 85% of 1-RM Clean
Set 4 = 1 rep @ 88% of 1-RM Clean
Set 5 = 1 rep @ 92% of 1-RM Clean
Set 6 = 1 rep @ 92-95% of 1-RM Clean
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch
Set 1 = 2 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 85%
Sets 4-5 = 1 rep @ 90%
Sets 6-7 = 1 rep @ 92-95%
D.
Every 90 seconds, for 10:30 (7 sets):
Back Squat x 3 reps @ 76 to 84% of 1-RM Back Squat
E.
Two sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 5 Scapular Pullups + 5 Box Step-Ups + 5 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 65% of 1-RM Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 80%
C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 2 reps @ 85 to 90% of your 1-RM Overhead Squat weight” In 17 minutes, establish a 1-RM Deadlift
D.
Three sets of:
Bulgarian Split Squats x 5 reps
Single-Arm DB Strict Press x 8 reps each arm
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 6 Pull-Ups + 10 Cal Bike or Row + 6 Lunges
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch, 5 Snatch Balances
*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):
Tall Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Sets 4-6 = @ 85%
C.
Every 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 1 rep
Set 1 = @ 80% of 1-RM Clean & Jerk
Sets 2-3 = @ 84% of 1-RM Clean & Jerk
Sets 4-5 = @ 88% of 1-RM Clean & Jerk
D.
Every 90 seconds, for 10:30 (7 sets):
Front Squat x 2 reps @ 80% of 1-RM Front Squat
E.
Three sets of:
Dips x 10 reps
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 60 seconds