Monday (Session One)
Suggested Warm-Up
Three Rounds:
8 Bulgarian Split Squats + 8 Pushups + 8 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 Low Hang Snatch
*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 Balance x 1 rep @ 40-60% of 1-RM Snatch
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Snatch x 1 rep
Sets 1-3 = @ 75-82% of 1-RM Snatch
Sets 4-6 = @ 82-87% of 1-RM Snatch
C.
Every 2:30, for 12:30 (5 sets):
(Halting Clean Deadlift + Clean + Front Squat + Jerk) x 1 rep @ 80 to 85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3-4 reps
Sets 1-2 = @ 60 to 65% of 1-RM Back Squat
Sets 3-4 = @ 65 to 70% of 1-RM Back Squat
E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
400 Meter Run
2 Rounds: 20 Sec hold at bottom of squat + 5 Pull-Ups + 10sec Lunge hold each leg
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch
4 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch x 1 rep @ 82 to 87% of 1-RM Power Snatch
B.
Every minute, on the minute, for 5 minutes (5 sets):
Power Clean x 1 rep @ 83-88% of 1-RM Power Clean
C.
In 16 minutes, establish a 7-RM Front Squat (Try to add 5-10lbs from 2 weeks ago!)
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 8-10 reps @ 66%
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
1 Round: 30 Cal Bike or Row + 15 Burpee Box Jump Overs
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Jerk In Split x 3 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
(Halting Snatch Deadlift + Snatch High Pull + Snatch) x 1 rep
Sets 1-3 = @ 80%
Sets 4-6 = @ 85 to 88%
D.
Every minute, on the minute, for 9 minutes (9 sets):
Back Squat x 1 rep @ 83-88% of 1-RM Back Squat
Focus on SPEED & attacking these reps!
E.
Three sets of:
Wide Grip Pullups x 10 reps
Plank x 60 seconds
Rest 45 seconds