Monday (Session One)
Suggested Warm-Up
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*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)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch
x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 70%
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 75%
Every 75 seconds, for 5 minutes (4 sets):
Snatch x 1 rep @ 80%
Every 75 seconds, for 2:30 (2 sets):
Snatch x 1 rep @ 85%
C.
In 18 minutes, establish a 12 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 12 reps @ 90% of today’s 12 Rep Max
D.
Three sets of:
Pull-Ups x 8 reps
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Hang Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean + Power Jerk x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-5 = @ 75% of 1-RM Power Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press
*Sets 1-3 = 6 reps @ 70-75%
*Sets 4-5 = 5 reps @ 75-80%
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 7-8 reps @ 65-70%
E.
Three sets of:
Front Rack Lunges x 6 reps each leg
Dips x max reps in 30 seconds
Rest as needed
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up
2 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 Squat Cleans
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):
Tall Jerk x 2 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk + Clean + Front Squat) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk
C.
Four sets of:
Back Squat x 8 reps @ 85-100% of your 12-RM Back Squat weight
Rest as needed between sets
*Start the sets at 85% of your 12-RM Back Squat weight. If you make all 8 reps, go up to 90% for the next set. If you make all 8 there, go up to 95%, then to 100%.
*If you don’t know your 12-RM Back Squat, establish that today instead of doing these sets
D.
Three sets of:
Close Grip Bench Press x 8 reps
L-Sit x 15-20 seconds
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.