Monday (Session One)
Suggested Warm-Up
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
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 minute, on the minute, for 17 minutes (17 sets):
Snatch x 1 rep @ 75%
We are starting a 3 week EMOM progression. Lots of singles focusing on consistency!
C.
In 20 minutes, establish a 1-RM Back Squat
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:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 13 minutes (13 sets):
Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 11 minutes (11 sets):
Power Clean + Power Jerk x 1 rep @ 75%
C.
In 13 minutes, establish a 4-RM Bench Press
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4 reps @ 85-90% of your 4-RM Deadlift weight
*If you don’t know your 4-RM Deadlift, establish that today instead of doing these sets.
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
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 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):
Press in Clean (Sots Press) x 4 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
B.
Every minute, on the minute, for 15 minutes (15 sets):
Clean & Jerk x 1 rep @ 75%
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 4 reps @ 70-85%
Start at 70% and aim to work up to 85% across the sets.
D.
Three sets of:
Single-Arm DB Strict Press x 6 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds