Monday (Session One)
Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Hip Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps below 50% of 1-RM Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
Sets 1-3 = @ 65% of 1-RM Snatch
Sets 4-5 = @ 70% of 1-RM Snatch
Sets 6-8 = @ 75% of 1-RM Snatch
C.
Four sets of:
Push Press x 3 reps @ 100% of your 5-RM Push Press from last week
Rest as needed between sets
D.
Five sets of:
Front Squat x 2 reps
Back Squat x 3 reps
Start at 84% of your 1-RM Front Squat and build up a little heavier if you’re able to. Do 2 Front Squat reps, rack it, and immediately perform 3 back squat reps. Rest as needed between sets
E.
Three sets of:
Chinups x 5-7 reps
Rest 1 minute
Single Arm DB Row x 8 reps each arm
Rest 1 minute
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
10 Deadlifts
5 Power Cleans
5 Mid Hang 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 Pull + Mid Hang Clean)
Sets 1-2 = 2 reps @ 65% of 1-RM Clean
Sets 3-4 = 2 reps @ 75% of 1-RM Clean
Sets 5-6 = 1 rep @ 80% of 1-RM Clean
C.
In 13 minutes, build to a heavy, but not maximal set of 2 Overhead Squats
D.
Four sets of:
Deadlift x 5 reps @ 75-80%
Rest 90-120 seconds between sets
E.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed
*Goal is 30-40% of Deadlift 1RM
Friday (Session Three)
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 an empty bar)
A.
Every 75 seconds, for 7:30 (6 sets):
Power Clean x 1 rep @ 85%
B.
Every 75 seconds, for 7:30 (6 sets):
Split Jerk w/ 2 second pause in catch
Sets 1-2 = 2 reps @ 80% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 84% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 88% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
C.
Three sets of:
Snatch Pull x 4 reps @ 105% of 1-RM Snatch
Rest 90 seconds between sets
D.
Six sets of:
Back Squat x 1 rep @ 88 to 93% of 1-RM Back Squat
Rest 90-120 seconds between sets
E.
Three sets of:
DB Z-Press x 8-10 reps
V-Ups x max reps in 1 minute
Rest 60 seconds