Monday (Session One)
Suggested Warm-Up:
2 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 minute, on the minute, for 5 minutes (5 sets):
Tall Clean x 2 reps
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2 minutes, for 14 minutes (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.
In 20 minutes, establish a 1-RM Back Squat
D.
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 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep
Do not go above 60% of your 1-RM Snatch.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch
x 1 rep @ 70-75%
C.
In 22 minutes, establish a 1-RM Overhead Squat
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:
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat 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 3 minutes (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Walk to Split Position x 3 reps each leg
Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Clean & Jerk x 1 rep @ 75%
D.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 1 rep @ 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