Monday (Session One)
Suggested Warm-Up:
3 Rounds: 5 Pullups + 10 Pushups + 15 Air Squats
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 Low Hang Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Hang Muscle Clean
x 3 reps
Keep this light & use it as a warm-up
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Low Hang Clean)
*Sets 1-2 = 2 reps @ 75% of 1-RM Clean
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
D.
Give sets of:
Back Squat x 5 reps @ 77-87% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Pull-Ups with a 4 second lowering phase x 6 reps
Rest 30 seconds
Bent Over Row with a 4 second lowering phase x 6 reps
Rest as needed
*Start your sets at 77% and aim to work up to 87% across the sets if 77% feels easy.
Wednesday (Session Two)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch
x 3 reps
This is a warmup exercise. Keep it under 55% of your 1-RM Snatch.
B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Pull + Hang Snatch with a 2 second pause in catch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 90-95% of your 3-RM Overhead Squat weight
D.
In 15 minutes, establish a 5-RM Deadlift
E.
Three sets of:
Hanging Leg Raises with a 1 second hold at top x 10 reps
Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 8 Cal Bike + 8 Pushups + 8 Box Jumps
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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 1 rep @ 85-88%
*Sets 5-6 = 1 rep @ 90-93%
C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-3 = @ 85-88%
*Sets 4-6 = @ 89-92%
D.
In 17 minutes, establish a 1-RM Front Squat
E.
Three sets of:
Close Grip Bench Press x 12 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed