Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
12 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Drop Snatch
5 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
(Snatch Push Press + Overhead Squat) x 1 rep below 70% of 1-RM Snatch
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 14 minutes (7 sets):
Snatch
Sets 1-2 = 2 reps @ 77% of 1-RM Snatch
Sets 3-4 = 1 rep @ 82% of 1-RM Snatch
Sets 5-7 = 1 rep @ 86-90% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk
Sets 1-2 = 2 reps @ 82% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 1 rep @ 87% of 1-RM Power Clean & Power Jerk
Sets 5-6 = 1 rep @ 92% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
E.
Three sets of:
DB Seesaw Bench Press x 16 reps total
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1 Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
5 Power Clean
5 Jerks
5 Front Squat
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 3 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
Every minute, on the minute, for 7 minutes (7 sets):
Clean & Jerk x 1 rep @ 80%
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
Sets 1-2 = @ 80-85% of 1-RM Power Snatch
Sets 3-4 = @ 85-90% of 1-RM Power Snatch
Sets 5-6 = @ 90-95% of 1-RM Power Snatch
D.
Seven sets of:
Front Squat
Sets 1-2 = 4 reps @ 77%
Set 3 = 3 reps @ 80%
Set 4 = 3 reps @ 85%
Set 5 = 2 reps @ 88%
Sets 6-7 = 1 rep @ 93%
Rest as needed between sets.
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 45 seconds
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Snatch
5 Overhead Squat
5 Power Snatch
5 Snatch Press in Receiving
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull + Snatch x 1 rep
Sets 1-2 = @ 79%
Sets 3-4 = @ 83%
Sets 5-6 = @ 87%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean x 2 reps
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Sets 4-6 = @ 85%
C.
Six sets of:
Back Squat x 4 reps starting at 70%
Rest as needed between sets
*Start at 70% and work up slowly across the sets to 4 challenging, but not maximal, sets of 4.
D.
In 14 minutes, establish a 5-RM Bench Press