Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
4 Burpee Box Jump Overs
7 Pushups
10 Reverse Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Drop Snatch
5 Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Kneeling Jump x 4 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 16 minutes (8 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 @ 94%
Set 7 = 1 rep @ 98%
Set 8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Strict Press x 8 reps
D.
Seven sets of:
Back Squat
Set 1 = 3 reps @ 65%
Set 2 = 3 reps @ 75%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+
Rest as needed between sets
The goal today is to find a 1-RM Back Squat
E.
Two sets of:
Landmine Rows x 8-10 reps each arm
Barbell Glute Bridges x 15 reps
Wednesday (Session Two)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Six sets of:
Low Hang Muscle Snatch x 3 reps
*Start at 40% of your 1-RM Power Snatch and build up across the six sets to a heavy set of 3.
B.
In 17 minutes, build to a 1-RM Thruster
C.
Every 2:30, for 12:30 (5 sets):
Back Squat @ 4101 tempo x 3 reps @ 55-65%
4101 = 4 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
D.
Three sets of:
Deadstop Bulgarian SS + RDL x 6 reps each leg
Wide Grip Pullups x 6-8 reps
Friday (Session Three)
Warm-Up:
1 Round for quality:
100ft Walking Lunge
10 Burpees
10 Air Squats
10 Deadlifts
5 Muscle Clean & Press
5 Power Clean
5 Cleans, 5 Jerks
A.
Two sets of:
Press in Clean (Sots Press) x 6 reps starting with empty bar and slowly build if mobility allows
DB or KB Suitcase Carry x 75ft each arm
Rest 45sec between 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 2 minutes, for 10 minutes (5 sets):
Front Squat with a double bounce x 4 reps @ 60-65%
D.
Three sets of:
Incline Bench Press x 8 reps
Alternating Single Leg V-Ups x 30-45 seconds
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.