Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Muscle Cleans
8 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
A.
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Clean x 1 rep
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Jerk In Split Position x 3 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull + Clean + Front Squat + 2 Jerks) x 1 rep @ 60-70% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 minutes (5 sets):
Front Squat x 6 reps @ 55-70% of 1-RM Front Squat
*Start at 55% and aim to work up across the sets.
D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps
V-Ups x 30 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 12 minutes (8 sets):
No Feet Power Snatch x 2 reps @ 70%
B.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Clean
x 2 reps @ 65-70%
C.
Four sets of::
Bulgarian Split Squats x 5 reps each leg
Rest as needed between sets
D.
Two sets of:
Glute Ham Raise x 8 reps
Chinups x 5 reps
Rest 30 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
20 second plank
20 second Superman hold
20 second hold at bottom of Air Squat
5 Snatch Deadlift, 5 Tall Snatch
5 Power Snatch, 5 Snatch
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 90 seconds, for 12 minutes (8 sets):
No Feet Snatch
x 2 reps @ 60-70%
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second pause in bottom x 3 reps
*Sets 1-3 = 3 reps @ 60% of 1-RM Back Squat
*Sets 4-6 = 3 reps @ 65% of 1-RM Back Squat
D.
One set of:
Prone Plank Hold x max time
Hold a plank as long as you can!
Followed by…
One set of:
Single-Arm DB Row x 50 reps each arm