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
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 4 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Front Squat + Jerk
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Snatch x 2 reps @ 75-80%
D.
Every 2:30, for 17:30 (7 sets):
Back Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
E.
In 6 minutes, accumulate:
40 Pullups
30 Hanging Leg Raises
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
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 2:30, for 10 minutes (4 sets):
(Clean + Jerk + Front Squat + Jerk) x 1 rep @ 80-85% of 1-RM Clean & Jerk
B.
Every 90 seconds, for 7:30 (5 sets):
Overhead Squat x 1 rep @ 85-95% of your heavy set of 2 from last week
C.
Four sets of:
Deadlift x 4-5 reps
*Sets 1-2 = @ 75-80% of 1-RM Deadlift
*Sets 3-4 = @ 80-85% of 1-RM Deadlift
Rest as needed between sets.
D.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 8 reps
Single-Arm DB Row x 8 reps Each Arm
Rest as needed
(Goal weight should be 70-80% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
30 seconds plank
30 seconds lateral hops over line
30 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch with a 3 second pause at knee
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch
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 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 86-90% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power 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 Power Clean + Power Jerk
D.
Front Squat: 5-4-4-3-3-3 @ 5-15lbs more than last week
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc
E.
Four sets of:
Bench Press x 5 reps @ 90-95% of your 5-RM Bench Press
Rest as needed between sets
*Note: If you don’t know your 5-RM Bench Press, establish that today instead of doing these sets.