Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
50ft’ Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Muscle Cleans
5 Split Jerks
5 Power Cleans
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Jerk In Split Position x 3 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 75 seconds, for 15 minutes (12 sets):
Clean & Jerk x 1 rep @ 80%
C.
Five sets of:
Front Squat x 4 reps @ 90-93% of your 4-RM weight
Rest as needed between sets
D.
In 15 minutes, establish a 4-RM Push Press
Wednesday (Session Two)
Suggested Warm-Up
Two Rounds for quality:
200 Meter Run
6 Step-ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Power Clean, 6 Power Jerk
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 80%
B.
Every 90 seconds, for 9 minutes (6 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep @ 80-85%
C.
Four sets of::
Barbell Lunges x 5 reps each leg
Rest as needed between sets
D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 8 reps
Rest 45 seconds
As heavy as possible for RDL & add weight if possible for chin-ups.
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Snatch
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving
x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 75 seconds, for 15 minutes (12 sets):
Snatch x 1 rep @ 80%
C.
Six sets of:
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-85%
Rest as needed between sets
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
D.
Three sets of:
DB Bench Press x 8 reps
Hanging Leg Raises x 10 reps
Bent Over Row x 8 reps
Rest 60 seconds