Monday (Session One)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 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 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk x 1 rep @ 86-94%
*Start at 86% and aim to work up to 94% across the 7 sets.
C.
Six sets of:
Front Squat x 3 reps @ 90-95% of your 4-RM weight
Rest as needed between sets
*Start at 90% and aim to work up to 95% across the sets.
D.
In 15 minutes, establish a 1-RM Push Press
Wednesday (Session Two)
Suggested Warm-Up:
One Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Snatch, 5 Overhead Squats
5 Power Clean, 5 Power Jerk
A.
In 16 minutes, establish a 1-RM Power Snatch
B.
In 16 minutes, establish a 1-RM Power Clean + Power Jerk
C.
Five sets of
Deadlift x 3 reps @ 90%+ of your 5-RM Deadlift
Rest as needed between sets
*Start at 90% of your 5-RM Deadlift and aim to work up across the 5 sets.
D.
Three sets of:
Romanian Deadlift x 8 reps
Pullups x 6 reps
Rest 45 seconds
As heavy as possible for RDL & add weight if possible for chinups.
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
16 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 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 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 86-94%
*Start at 86% and aim to work up to 94% across the 7 sets.
C.
Seven sets of:
Back Squat
*Sets 1-3 = 1 rep @ 90-95%
*Sets 4-6 = 2 reps @ 87-92%
*Set 7 = 10 reps @ 63-68%
Rest as needed between sets
D.
One Set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)
Rest 30 seconds
Single-Arm DB Row x 30 reps each arm