Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
12 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Hang Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75-78% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 83-87% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk.
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 3-4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
One Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Hang Power Clean
5 Jerks
5 Muscle Snatch
5 Power Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Muscle Clean x 2 reps
Build over the course of the 5 sets.
(Use this as a warmup & to practice keeping your elbows high as long as possible.)
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch.
D.
Seven sets of:
Front Squat
*Sets 1-2 = 4 reps @ 75%
*Set 3 = 3 reps @ 80%
*Set 4 = 3 reps @ 85%
*Set 5 = 2 reps @ 90%
*Sets 6-7 = 1 rep @ 92-96%
Rest as needed between sets.
E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Snatch
5 Power Snatch
5 Muscle Cleans
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85-90%
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 2 reps @ 85-90%
D.
Three sets of:
Bench Press x 10 reps with a 3 second pause at the bottom
Sled Push x 100 feet
Rest 90 seconds
Try to pick a challenging, but not quite maximal weight for Bench Press. Use moderate weight for the Sled Push. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.