Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Mid Hang Snatch
5 Snatch Balances
*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):
Tall Snatch x 2 reps
B.
Every 75 seconds, for 10 minutes (8 sets):
Mid Hang Snatch x 1 rep @ 75-85% of 1-RM Snatch
*Start at 75% and aim to work up to 85% as the sets go on.
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 70-73% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75-78% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat
*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 6 reps @ 75%
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 80% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 80% of 1-RM Power Clean & Power Jerk
CC.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4-5 reps @ your 7-RM weight
*If you don’t know your 7-RM, establish that today instead of doing these sets.
D.
In 14 minutes, establish a 5-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Barbell Lunges x 6 reps each leg
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
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):
Slow Pull Muscle Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off + Snatch Pull + Power Snatch + Snatch
*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 =- @ 80-83% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 75 seconds, for 8:45 (7 sets):
Back Squat x 2 reps @ 80-85%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x max reps in 1 minute
Rest 45 seconds