Monday (Session One)
Suggested Warm-Up:
3 Rounds: 6 Cossack Squats + 6 Inchworm Pushups + 6 Box Step Ups
With empty bar:
10 Good Mornings, 10 Air Squats, 10 Snatch Grip Presses
5 Muscle Snatch, 3 Overhead Squats
3 Squat Snatch, 3 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep
Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.
B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 75-80%
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pull-Ups x 12 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 85%
C.
In 15 minutes, establish a 1-RM Push Press
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95%
*Start at 90% and aim to work up to 95% as the sets go on.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Dips x max reps in 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
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 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat + Jerk x 1 rep @ 75-85%
*Start at 75% and aim to work up to 85% across the sets.
C.
Six sets of:
Front Squat
*Set 1 = 5 reps @ 78%
*Set 2 = 3 reps @ 83-88%
*Set 3 = 2 reps @ 88-93%
*Sets 4-6 = 1 rep @ 93-98%
Rest as needed between sets
D.
Three sets of:
Close Grip Bench Press x 8 reps
L-Sit x 15-20 seconds
Rest 90 seconds
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.