Monday (Session One)
Suggested Warm-Up
Two Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
Two Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*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):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 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 minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch x 1 rep
*Sets 1-3 = @ 65%
*Sets 4-6 = @ 70%
Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75%
The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.
E.
Two sets of:
Pullups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air 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 Split Jerk, 3 Overhead Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps @ 65-70%
B.
In 18 minutes, establish a 1-RM Overhead Squat
C.
Every 2:30, for 7:30 (3 sets):
Snatch Pull + 6 Second Lowering Phase x 3 reps @ 70-75% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
In 15 minutes, establish a 1-RM Bench Press
E.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
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
*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 5 reps
Build over the course of the three sets.
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance x 2 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 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 17:30 (7 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat
D.
One Set Tabata of: V-Ups:
20 Seconds on
10 Seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete