Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Front Squat
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split Jerk Position x 4 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk
C.
Every 75 seconds, for 6:15 (5 sets):
Low Hang Power Snatch
*Set 1 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Snatch
D.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 5-15lbs more than last week
If it was pretty easy last week, go up 10-15lbs. If it was pretty difficult, just go up 5lbs.
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc.
E.
In 6 minutes, accumulate:
35 Chinups
35 Hanging Leg raises
Wednesday (Session Two)
Suggested Warm-Up
Three Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 4 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Low Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Snatch x 1 rep @ 75-80% of 1-RM Hang Snatch
If you don’t know your 1-RM Hang Snatch, base the %’s off your 1-RM Snatch instead.
B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 3 reps
Build in weight as you go. Aim to work up to a heavy set of 3.
C.
Three sets of:
Clean Deadlift
x 10 reps
Rest as needed between sets
Start at 70-80% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
One set of:
DB Walking Lunges x 80 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)”
Friday (Session Three)
Suggested Warm-Up
Two Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 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 Position x 5 reps
Build over the course of the four sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
C.
Every 75 seconds, for 6:15 (5 sets):
Power Clean + Power Jerk x 2 reps @ 80% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
D.
Front Squat: 6-6-5-5-4-4 @ 5-15lbs more than last week
Rest as needed between sets
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
E.
Four sets of:
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press
Rest as needed between sets
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.