Monday (Session One)
Suggested Warm-Up
4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Front Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5 Press in Receiving
5 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 Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 2 minutes, for 20 minutes (10 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 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
Every 90 seconds, for 15 minutes (10 sets):
Back Squat x 4 reps @ 75-85%
Start at 75% and work your way up to 85% as the sets go on. This is not meant to be maximal but to get a lot of work done in a short time and focus on speed!
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
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Goblet Squats + 10 Cossack Squats + 10 Pushups
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, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Snatch.
B.
Every 2 minutes, for 16 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 at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Clean + Power Jerk.
C.
Every minute, on the minute, for 5 minutes (5 sets):
Bench Press x 2 reps @ 85-90% of your 1-RM from last week.
D.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 90-95% of 1-RM Snatch weight
E.
Three sets of:
Barbell Lunges x 5 reps each leg
Plank x 60 seconds (Add weight if possible)
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 10 Reverse Lunges + 5 Burpees + 10 Goblet Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
5 Power Cleans, 5 Push Press
3 Cleans, 3 Split Jerks
3 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):
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):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
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 @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 5 reps @ 70-75% of 1-RM Front Squat
D.
Every 2:30, for 7:30 (3 sets):
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps
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