Monday (Session One)
Suggested Warm-Up
2 Rounds: 25 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Mid Hang 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):
Snatch Press from Receiving x 4 reps starting with an empty bar (Add weight only if mobility allows)
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps @ below 50% of 1-RM Snatch
B.
Every 75 seconds, for 10 minutes (8 sets):
Mid Hang Snatch x 1 rep @ 73-83% of 1-RM Snatch
*Start at 73% and aim to work up to 83% as the sets go on.
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
Sets 1-3 = @ 70 to 75% of 1-RM Clean & Jerk
Sets 4-6 = @ 75 to 78% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat
Sets 1-2 = 8 reps @ 65 to 70%
Sets 3-4 = 6 reps @ 70 to 75%
E.
Three sets of:
Seesaw DB Bench Press x 20 reps
Death March x 20 steps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 7 Burpees + 7 Box Jumps + 7 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Power Cleans
4 Push Press, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 77 to 82% of 1-RM Power Snatch
B.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean + Power Jerk x 1 rep
Sets 1-3 = @ 77% of 1-RM Power Clean + Power Jerk
Sets 4-6 = @ 83% of 1-RM Power Clean + Power Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4-5 reps @ your 7-RM weight
*If you don’t know your 7-RM, establish that today instead of doing these sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 9-11 reps @ 63%
E.
Three sets of:
Front Rack Reverse Barbell Lunges x 6 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
30 Cal Bike or Row
1 Round: Hold bottom of Air Squat for 1 minute + Hold Plank for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 Hang Clean & Jerks
*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):
Tall Jerk x 2 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
Sets 1-2 = @ 77% of 1-RM Clean & Jerk
Sets 3-4 = @ 81% of 1-RM Clean & Jerk
Sets 5-6 = @ 84% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Lift Off +Â Snatch Pull + Power Snatch + Snatch) x 1 rep
Sets 1-3 = @ 73 to 76% of 1-RM Snatch
Sets 4-6 = @ 77 to 80% of 1-RM Snatch
D.
Every 75 seconds, for 8:45 (7 sets):
Back Squat x 2 reps @ 78 to 83%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Chin-Ups with a 3 second lowering phase x 8 reps
V-Ups x max reps in 60 seconds
Rest 45 seconds