Monday (Session One)
Suggested Warm-Up:
2 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
7 Deadlift, 7 Front Squat
4 Muscle Clean, 4 Front Squat
4 Power Cleans
4 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 3 reps @ below 50% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + 2 Cleans) x 1 rep
Sets 1-2 = @ 75% of 1-RM Clean
Sets 3-4 = @ 80% of 1-RM Clean
Sets 5-6 = @ 85% of 1-RM Clean
C.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 78%
D.
Four sets of:
Back Squat x 6-7 reps @ your 12-RM Back Squat weight from last week
Rest as needed between sets
E.
Two sets of:
Chinups x 8 reps
Bent Over Barbell Row x 8 reps
Romanian Deadlift x 8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
Sets 1-3 = @ 75% of 1-RM Power Snatch
Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
(Hang Power Clean + Power Jerk) x 2 reps
Sets 1-3 = @ 75% of 1-RM Power Clean
Sets 4-5 = @ 80% of 1-RM Power Clean
C.
Every 2:30, for 10 minutes (4 sets):
Push Press x 6 reps @ 70-75% of 1-RM Push Press
D.
Four sets of:
Deadlift with a 2 second pause at knee x 5 reps
Sets 1-2 = @ 64% of 1-RM Deadlift
Sets 3-4 = @ 69% of 1-RM Deadlift
Rest as needed between sets
E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
Dips x 10 reps
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
1 Round: 15 Jumping Air Squats + 7 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
6 Snatch Deadlift, 6 Overhead Squat
3 Muscle Snatch, 3 Snatch Balance
3 Power Snatch, 3 Drop Snatch
3 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 4 reps
B.
Every 90 seconds, for 10:30 (7 sets):
(Snatch High Pull + Hang Snatch) x 1 rep
Sets 1-3 = @ 77% of 1-RM Snatch
Sets 4-7 = @ 83% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + Front Squat + Jerk) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
D.
Six sets of:
Front Squat x 3 reps
Back Squat x 5 reps
Start at 70% of your 1-RM Front Squat and slowly add weight each set. Do 3 Front Squat reps, rack it, and immediately perform 5 back squat reps. Rest as needed between sets
E.
Two sets of:
Ab Wheel Rollouts x 40 seconds
Close Grip Pushups x 60 seconds
Rest as needed