Monday (Session One)
Suggested Warm-Up
Single Arm DB or KB Overhead Walking Lunge (Light) x 100ft Each Arm
3 Rounds:
10 Air Squats + 10 Pushups + 10 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Low Hang 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 Balance x 1 rep
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):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every 75 seconds, for 10 minutes (8 sets):
Low Hang Snatch x 1 rep
*Sets 1-4 = @ 75-80% of 1-RM Snatch
*Sets 5-8 = @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 12:30 (5 sets):
(Halting Clean Deadlift + Clean + Front Squat + Jerk) x 1 rep @ 80-85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3-4 reps
*Sets 1-2 = @ 65% of 1-RM Back Squat
*Sets 3-4 = @ 70% of 1-RM Back Squat
*Aim for 4 reps on all sets. If you only can get 3 reps on the last 3 sets that is OK.
E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
400 Meter Run
2 Rounds: 20 Air Squats + 20m Bear Crawl + 20 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch
3 Power Cleans, 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 @ 85-88% of 1-RM Power Snatch
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 85-88% of 1-RM Power Clean & Power Jerk
C.
In 16 minutes, establish a 7-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 90-93% of 5-RM Push Press
*Note: If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
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 Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 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):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
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 minutes, for 12 minutes (6 sets):
(Halting Snatch Deadlift + Snatch High Pull + Snatch) x 1 rep
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85-88%
C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 9 minutes (9 sets):
Back Squat x 1 rep @ 85-90% of 1-RM Back Squat
Focus on SPEED & attacking these reps!
E.
Three sets of:
Pullups x 10 reps
Situps x max reps in 60 seconds
Rest 45 seconds