Monday (Session One)
Warm-Up
2 Rounds for quality:
5 Burpee Box Jump Overs
10 Pushups
10 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch w/ 3 second pause at knee
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
Double Leg Bounds x 5 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with 3 second pause at knee x 1 rep
Set 1 = @ 70% of 1-RM Snatch
Set 2 = @ 75% of 1-RM Snatch
Sets 3-4 = @ 80% of 1-RM Snatch
Sets 5-6 = @ 85% of 1-RM Snatch
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 86-92% of 1-RM Snatch
Four sets of:
Push Press x 5 reps @ 70-76%
Aim to start and end a few lbs higher than last week
Rest as needed between sets
C.
Five sets of:
Back Squat
Set 1 = 8 reps @ 68%
Set 2 = 6 reps @ 72%
Set 3 = 4 reps @ 77%
Set 4 = 4 reps @ 77%
Set 5 = 2 reps @ 85%
Rest as needed between sets
D.
Three sets of:
Power Rows x 10-12 reps
Romanian Deadlift x 10-12 reps
Wednesday (Session Two)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
Sets 1-2 = @ 80%
Sets 3-4 = @ 85%
Sets 5-6 = @ 88-94%
B.
Four sets of:
Thrusters x 3 reps
Sets 1-2 = @ 85-90% of your heavy set of 3
Sets 3-4 = @ 90-95% of your heavy set of 3
Rest as needed
C.
Every 2:30, for 10 minutes (4 sets):
Deadlift
Sets 1-2 = 6 reps @ 70-75%
Sets 3-4 = 3 reps @ 80-85%
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
2 Rounds:
8 Kang Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
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 10 minutes (4 sets):
(Clean Pull + Hang Clean + Clean + Jerk) x 1 rep
Sets 1-2 = @ 80% of 1-RM Clean & Jerk
Sets 3-4 = @ 85% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 88% of 1-RM Clean & Jerk
C.
Front Squat: 5-4-4-3-3-3 @ 80-86% (5-10lbs more than last week)
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc
D.
Three sets of:
DB Bench Press x 10-12 reps
Tuck-Ups x 40 seconds
Barbell Bicep Curls x 12 reps
Rest as needed