Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Clean x 1 rep
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Snatch + Overhead Squat x 1 rep
*Set 1 = @ 78% of 1-RM Power Snatch
*Sets 2-3 = @ 83% of 1-RM Power Snatch
*Sets 4-5 = @ 88-90% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible!
E.
Three sets of:
Pullups x 8 reps
Hollow Rock
x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hip Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hip Snatch
x 1 rep @ 70-80% of 1-RM Snatch
B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2-3 reps @ your 5-RM Overhead Squat weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 6 reps
Start at 55% of your 1-RM Deadlift and work up across the 4 sets.
Focus on setting your back on ever repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3 Position Snatch x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*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 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Set 1 = @ 80% of 1-RM Power Clean
*Sets 2-3 = @ 84% of 1-RM Power Clean
*Sets 4-5 = @ 87-90% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4= 4 reps @ 80%
*Set 5 = MAX repetitions at 82.5%
*Note: Set 5 – Load up 82.5% and perform as many reps as possible!
E.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.