Monday (Session One)
Suggested Warm-Up:
1 Round: 15cal Bike, 10 Box Jumps, 15cal Row, 5 Pullups
With empty bar:
5 Deadlift, 5 Press, 5 Front Squats
5 Power Snatch, 5 Drop Snatch
5 Snatch Balances, 5 Snatch Press in Receiving
*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 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 2 reps @ 75% of 1-RM Snatch
Set 2 = 1 rep @ 80% of 1-RM Snatch
Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Sets 5-7 = 1 rep @ 88-94% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
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 Power Clean + Power Jerk.
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat to parallel x 4 reps @ 70-80% of 1-RM Back Squat
E.
Three sets of:
DB Bench Press x 10 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
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 minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Clean + Jerk x 1 rep @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 16 minutes (8 sets):
Power 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 Power Snatch.
D.
Seven sets of:
Front Squat
Sets 1-2 = 4 reps @ 80%
Set 3 = 3 reps @ 83%
Set 4 = 3 reps @ 85%
Set 5 = 2 reps @ 90%
Sets 6-7 = 1 rep @ 92-96%
Rest as needed between sets.
E.
Three sets of:
Pull-Ups with a 4 second lowering phase x 45 seconds
Barbell Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Rounds: 8 Air Squats, 6 Box Jumps, 4 Burpees, 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Sets 4-6 = @ 85%
B.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk
Sets 1-2 = 2 reps @ 80%
Sets 3-5 = 1 rep @ 85%
Sets 6-7 = 1 rep @ 90%
C.
Six sets of:
Back Squat x 3 reps starting at 75%
Rest as needed between sets
*Start at 75% and work up slowly across the sets to 4 challenging, but not maximal, sets of 3.
D.
Four sets of:
Bench Press x 5 reps @ 90% of your 5-RM Bench Press Weight
Rest as needed between sets