Monday (Session One)
Suggested Warm-Up
3 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 Snatch
4 Snatch
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance
x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
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 at the max weight.
C.
Six sets of:
Back Squat x 5 reps @ 70-80%
Rest as needed between sets
This is not meant to be maximal. The focus is to have good speed on every rep but work up from 70% to 80% across the 7 sets.
D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pull-Ups x 12 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
20 seconds of lateral jumps over line
5 Box Jumps to moderate height
5 Inchworm Pushups
5 Muscle Snatch
5 Power Cleans
5 Power Snatch
5 Power Jerk
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 80%
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
Every 90 seconds, for 6 minutes (4 sets):
Push Press x 3 reps @ 75%
*This is meant to be moderate, focus on perfect technique!
D.
In 18 minutes, establish a 1-RM Deadlift
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Suggested Warm-Up
3 Rounds:
8 Air Squats with a 2 second hold in bottom + 20 second plank + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
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 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 17 minutes, establish a 1-RM Front Squat
D.
Three sets of:
Single-Arm DB Strict Press x 10 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds