Monday (Session One)
Suggested Warm-Up:
2 Rounds: 15 Meter Bear Crawl + 10 Jumping Air Squats
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Mid Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps below 60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Mid Hang Clean) x 2 reps
Set 1 = @ 65% of 1-RM Clean
Set 2 = @ 70% of 1-RM Clean
Sets 3-4 = @ 75% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
In 16 minutes, establish a 1-RM Split Jerk
D.
Five sets of:
Back Squat x 5 reps @ 74-82% (Try to do 5-10lbs more for each set than last wk)
*Start your sets at 74% and aim to work up to 82% across the sets if 74% feels easy.
E.
Three sets of:
Pull-Ups with a 4 second lowering phase x 5 reps
Rest 30 seconds
Bent Over Row with a 4 second lowering phase x 5 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
1 Round: 15 Cal Bike + 15 Pushups + 15 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 Hang Snatch, 4 Overhead Squat
*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):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Hang Snatch x 1 rep @ 73 to 80% of 1-RM Snatch
C.
n 13 minutes, establish a 3-RM Overhead Squat
D.
Three sets of:
Deadlift x 7 reps starting at 67% of 1-RM Deadlift
Rest as needed
*Start at 67% of your 1-RM Deadlift weight and add weight each set.
E.
Three sets of:
Ab Rollouts x 40 seconds
DB Reverse Lunges x 6 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 KB Goblet Squats + 5 KB Snatch Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
Sets 1-2 = 2 reps @ 70%
Sets 3-4 = 2 reps @ 75%
Sets 5-6 = 1 rep @ 80%
Sets 7-8 = 1 rep @ 85%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Clean + Front Squat + Jerk)
Sets 1-2 = 2 reps @ 75% of 1-RM Clean & Jerk
Sets 3-5 = 1 rep @ 85-88% of 1-RM Clean & Jerk
D.
Four sets of:
Front Squat x 5 reps
Rest as needed
*Start at 70% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed