Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
3 Muscle Cleans, 3 Front Squat
3 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 90 seconds, for 4:30 (3 sets):
3-Position Clean
x 1 rep
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
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 75 seconds, for 6:15 (5 sets):
Mid Hang Power Snatch x 1 rep @ 88-93%
D.
Rest as needed between sets:
Back Squat: 10-8-6-4-4-2-2 @ 5-15lbs more than week 3’s weight.
If you don’t know the weight you used for week 3, start around 75% of your 1-RM Back Squat.
You’ll do 10 reps, rest as needed, 8 reps, rest as needed, 6 reps, etc. This first week is NOT meant to be maximal, but to accumulate volume.
E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
(Clean + Jerk + Front Squat + Jerk) x 1 rep @ 75% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 2 reps
Build in weight as you go. Aim to work up to a moderately heavy (but not maximal) set of 2.
C.
Three sets of:
Snatch Deadlift x 7 reps
Rest as needed between sets
Start at 75-85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up:
3 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 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 86%
*Set 5 = 1 rep @ 92%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every minute, on the minute, for 4 minutes (4 sets):
(Power Clean + 2 Power Jerks) x 1 rep @ 80% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
D.
Front Squat: 5-4-4-3-3-3 @ 75-80% of 1-RM Front Squat
Rest as needed between sets
You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc.We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!
E.
Four sets of:
Bench Press x 10 reps @ 90-95% of 10-RM Bench Press
Rest as needed between sets
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.