Monday (Session One)
Suggested Warm-Up:
1 Round: 100ft Single Arm OH KB Carry (Each) + 100ft KB Farmers Carry + 100ft Front Rack KB Carry
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Snatch Press in Receiving
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep @ 45-65% of 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep
Set 1 = @ 70%
Set 2 = @ 74%
Set 3 = @ 78%
Set 4 = @ 82%
Set 5 = @ 86%
Set 6 = @ 90%
Prepping for the max out later in the week!
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 3 second pause at bottom x 3 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 w/ 2 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 75 to 80%
B.
Every 90 seconds, for 7:30 (5 sets):
Low Hang Power Clean + Power Jerk x 1 rep @ 80 to 85% of 1-RM Power Clean + Power Jerk
C.
Every 2:30, for 20 minutes (8 sets):
Front Squat
Set 1 = 1 rep @ 70%
Set 2 = 1 rep @ 76%
Set 3 = 1 rep @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat.
D.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 2-3 reps @ 86%
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)
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 17:30 (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps at 70 to 77%
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 1 second pause at bottom x 4 reps @ 70 to 80% of 1-RM Back Squat
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