Monday (Session One)
Suggested Warm-Up:
1 Round:
25/20 Cal Bike or Row
4-way Hip Circle (10 reps to each side, to the front and back)
10 Scap Pullups
10 Pushups
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat
5 Snatch
*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):
Muscle Snatch x 2 reps (Keep this lighter – use it as a warmup)
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch High Pull + Snatch) x 1 rep
Sets 1-4 = @ 64%
Sets 5-8 = @ 72%”
C.
In 16 minutes, establish a 2-RM Push Press
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 5101 tempo
Sets 1-3 = @ 60%
Sets 4-6 = @ 65%
5101 = 5 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
E.
Three sets of:
Bird Dog Single Arm Rows x 8-10 reps each arm
Weighted Back Extensions x 8-10 reps
Wednesday (Session Two)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Every minute, on the minute, for 10 minutes (10 sets):
Hang Power Snatch x 1 rep @ 65-70%
B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 3 second pause in dip x 3 reps @ 55-65% of 1-RM Power Jerk
C.
In 16 minutes, build to a 3-RM Deadlift
D.
Two sets of:
DB Box Step Overs x 6 reps each leg
Pullups x 6-8 reps
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Clean
4 Power Clean
4 Split Jerks
A.
Three sets of:
Slow Pull Muscle Clean x 2 reps starting with empty bar and slowly build
Seated Box Jumps x 3 reps
Rest 45 seconds between sets
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk + Split Jerk x 1 rep @ 60-70% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat with a 4 second lowering phase x 3 reps at 55 to 70%
D.
Three sets of:
Close Grip Bench Press x 8 reps
Half Kneeling Palloff Press x 30 seconds each side
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.