Monday (Session One)
Suggested Warm-Up
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Power Cleans, 5 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Drop Snatch x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + 2 Power Jerks) x 1 rep
*Sets 1-3 = @ 80-85%
*Sets 4-6 = @ 85-90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
*Sets 1-2 = @ 72-76%
*Sets 3-4 = @ 76-80%
*Sets 5-6 = @ 80-84%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-2 = @ 77-82%
*Sets 3-5 = @ 82-87%
E.
Three sets of:
Wide Grip Pullups x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested 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
4 Power Snatch, 4 Power Cleans
4 Push Press, 4 Split Jerks
*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 with a 2 second pause at knee
*Sets 1-3 = 2 reps @ 80-83% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85-88% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Jerk + Clean) x 1 rep
*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 80-85%
C.
Four sets of:
Push Press x 6-7 reps @ 68-73%
Rest as needed between sets
*Aim to go 5-10lbs heavier than last week for your sets
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps @ 67-77%
*Start at 67% and aim to work up to 77% across the sets. Aim to go 5-15lbs heavier than last week for your sets.
E.
Every 2:30, for 7:30 (3 sets):
Barbell Reverse Lunges Lunges x 6 reps each leg
Aim for 2 heavy working sets
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 10 Box Jumps + 10 Burpees
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 83-85%
*Sets 7-8 = 1 rep @ 85-87%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat with a 4 second lowering phase x 2 reps @ 70-85% of 1-RM Front Squat
*Start at 70% and aim to work up across the sets.
E.
Three sets of:
Bench Press x 8 reps
V-Ups x 45 seconds
Good Mornings x 8 reps
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.