Monday (Session One)
Warm-Up
2 Rounds for quality:
5 Burpee Box Jump Overs
10 Pushups
20 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Slow Pull Snatch
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 75 seconds, for 12:30 (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 75%
*Sets 4-7 = 1 rep @ 80%
*Sets 8-10 = 1 rep @ 85%
C.
In 15 minutes, establish a 4-RM Back Squat
Rest 3 minutes and then …
Every 2:30, for 7:30 (3 sets):
Back Squat x 4 reps @ 90% of your 4-RM Weight
D.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Glute Ham Raise x 6-8 reps
Pull-Ups x 8 reps
Rest 45 seconds
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Wednesday (Session Two)
Warm-Up
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90-95%
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk
x 1 rep
*Sets 1-2 = @ 80-83%
*Sets 3-4 = @ 85-88%
*Sets 5-6 = @ 90-93%
C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3 reps @ 80-90%
*Start at 80% and aim to work up across the sets
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 3 reps @ 83-95%
*Start at 83% and aim to work up to as close to 95% as possible as the sets go on.
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Warm-Up
3 Rounds:
8 Kang 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 Clean & Jerks
*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):
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):
(2 Cleans + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Five sets of
Back Squat x 4 reps @ 85-95% of your 4-RM Back Squat weight
Rest as needed between sets
*Start at 85% of your 4-RM weight, and, aim to increase to 95% across the 5 sets.
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Strict Press x 12 reps
Barbell Bicep Curls x 12 reps