Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Cossack Squats + 10 DB Press + 10 Box Step-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 75 seconds, for 5 minutes (4 sets):
Snatch Balance 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 14 minutes (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 75 seconds, for 7:30 (5 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep @ 75% of 1-RM Power Clean + Power Jerk
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75%
The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Split Jerk, 3 Front Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 2 reps @ 80-85%
B.
Every 90 seconds, for 6 minutes (4 sets)
Front Squat x 3 reps @ 80%
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Three Sets of:
Bulgarian Split Squats x 5 reps each leg
Dips x 30 seconds
Rest 60 seconds
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 7 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
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):
Slow Pull Muscle Snatch
x 2 reps
No percentage work is listed for the day. This is meant to be relatively light. Aim to end around 80% of your 1-RM Muscle Snatch.
D.
In 15 minutes, establish a 1-RM Push Press