Monday (Session One)
Suggested Warm-Up:
1 Round: 25meter Single Arm DB Overhead Lunge each, 10 DB presses each arm, 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Cleans, 5 Power Cleans
5 Hang Cleans
5 Press In Split, 5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
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 75 seconds, for 12:30 (10 sets):
(Hang Clean + Power Jerk + Split Jerk) x 1 rep @ 60-70% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 4201 tempo
Sets 1-2 = 3 reps @ 60%
Sets 3-4 = 3 reps @ 65%
Sets 5-6 = 2-3 reps @ 70%
*4201 tempo = 4 seconds down, 2 second pause at bottom, explode up, 1 second at the top
D.
Four sets of:
Chin-Ups x 10 reps
Hollow Body Hang x 30-45 seconds
Rest as needed between sets
Wednesday (Session Two)
Suggested Warm-Up
Take 5-10 minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Power Snatch x 3 reps
Sets 1-2 = @ 70% of 1-RM Power Snatch
Sets 3-4 = @ 77% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk
C.
Four sets of:
Deadlift x 10 reps starting at 60%
Rest as needed between sets
Add weight each set, make your last 2 sets very challenging but not quite maximal.
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:
Tempo Stationary Dips @ 2211 x 8-12 reps
Single Leg Barbell Good Mornings x 8 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
4 Burpee Box Jump Overs
7 Pushups
10 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Hang Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Snatch x 1 rep below 60% of 1-RM Snatch
B.
In 17 minutes, build to a heavy in this complex:
Snatch + Hang Snatch + Snatch
C.
Every 2:30, for 17:30 (7 sets):
Back Squat
Set 1 = 7 reps @ 65%
Set 2 = 5 reps @ 75%
Set 3 = 4 reps @ 80%
Sets 4-7 = 3 reps @ 80-87%
D.
In 15 minutes, establish a 8-RM Bench Press