Monday (Session One)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5 Slow Pull Snatch
*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):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
B.
Every minute, on the minute, for 12 minutes (12 sets):
Slow Pull Snatch x 1 rep
*Sets 1-4 = @ 70%
*Sets 5-8= @ 75%
*Sets 9-12 = @ 80%
C.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 1 rep @ 85-95%
*Start at 85% and build as you go.
D.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
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)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 7:30 (6 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
B.
Every 90 seconds, for 9 minutes (6 sets):
(2 Power Cleans + Power Jerk) x 1 rep
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
C.
Four sets of:
Push Press x 4-5 reps @ 76-83%
Rest as needed between sets
D.
Every 2:30, for 12:30 (5 sets):
Back Squat x 4 reps @ 75-85%
*Start at 75% and aim to work up to 85% across the sets.
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: 10 KB Swings + 10 KB Goblet Squats + 10 KB Snatch
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
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 90 seconds, for 4:30 (3 sets):
Tall Jerk 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 15 minutes (10 sets):
Clean & Jerk x 1 rep
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-10 = @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a double bounce x 3 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
D.
Three sets of:
Barbell Strict Press x 6 reps
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds