Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
7 Pushups
7 Air Squats
4 Good Mornings
4 Deadlifts
4 Snatch Press In Receiving
4 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
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 16 minutes (8 sets):
Snatch
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every minute, on the minute, for 5 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 75%
D.
Four sets of:
Back Squat x 7 reps @ 60-65% of 1-RM Back Squat
Rest as needed between sets
E.
Three sets of:
DB Seesaw Bench Press x 14 reps total
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
200m run
6 Stepups to Parallel Box each leg
6 Pullups
6 Clean Pulls
6 Split Jerks
6 Power Cleans
A.
Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 1 rep @ 50% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Clean + Jerk) x 1 rep
Sets 1-2 = @ 75% of 1-RM Clean & Jerk
Sets 3-4 = @ 80% of 1-RM Clean & Jerk
Sets 5-6 = @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
Sets 1-2 = @ 60% of 1-RM Power Snatch
Sets 3-4 = @ 65% of 1-RM Power Snatch
Sets 5-6 = @ 70% of 1-RM Power Snatch
D.
Every 2:30, for 20 minutes (8 sets):
Front Squat
Set 1 = 1 rep @ 70%
Set 2 = 1 rep @ 76%
Set 3 = 1 rep @ 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 Front Squat.
E.
Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
5 Step-Ups to parallel box
5 Single Arm DB Devils Press each arm
5 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Hang Snatch
A.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Snatch x 1 rep @ 75% of 1-RM Snatch
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat with a double bounce x 2 reps @ 70% of 1-RM Front Squat
D.
Four sets of:
Bench Press x 3 reps @ 93% of your 3-RM Bench Press Weight
Rest as needed between sets