Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
10 Press, 10 Deadlift, 10 Back Squat
5 Muscle Snatch, 3 Overhead Squat
5 Power Snatch, 3 Overhead Squat
3 Squat Snatch, 3 Overhead Squat
*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 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 75 seconds, for 12:30 (10 sets):
Snatch x 1 rep @ 85%
This is week 3 of the 3week EMOM progression! Same goal this week, consistency!
C.
Every 90 seconds, for 15 minutes (10 sets):
Back Squat x 3 reps @ 80-85%
This is not meant to be maximal. The focus is to have maximal speed on every rep!
D.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
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 Power Snatch
4 Muscle Clean, 4 Power Clean
4 Push Press, 4 Power Jerk
4 Power Snatch
4 Power Clean, 4 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 10 minutes (8 sets):
Power Snatch
x 1 rep @ 85%
B.
Every 75 seconds, for 8:45 (7 sets):
Power Clean + Power Jerk x 1 rep @ 85%
C.
In 17 minutes, establish a 1-RM Bench Press
D.
Every minute, on the minute, for 6 minutes (6 sets):
(Clean Lift Off + Clean Pull) x 1 rep @ 85-90% of 1-RM Clean
E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
Dips x 10 reps
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Power Clean
10 Front Squat
5 Cleans, 5 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 Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%
C.
In 17 minutes, establish a 1-RM Front Squat
D.
Three sets of:
Barbell Strict Press x 6 reps
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest as needed
E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete