Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 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 Snatch
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 4 minutes (4 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + Power Jerk
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80-85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 3 reps @ 70-75%
*Sets 5-6 = 2 reps @ 75-80%
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat.
Wednesday (Session Two)
Suggested Warm-Up:
One Round: 20 KB Swings + 20 KB Goblet Squats + 20 Alternating KB Snatch
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 No Feet Power Snatch
4 Cleans, 4 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Snatch
x 2 reps
*Sets 1-3 = @ 70-75% of 1-RM Power Snatch
*Sets 4-6 = @ 75-80% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
(Hang Clean + Jerk + Clean) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80-85% of 1-RM Clean & Jerk
C.
Four sets of:
Push Press x 3-4 reps @ 80-87%
Rest as needed between sets
D.
Every 2:30, for 12:30 (5 sets):
Back Squat x 3 reps @ 78-88%
*Start at 78% and aim to work up to 88% across the sets.
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Suggested Warm-Up
One Round: 400 Meter Run + 20 Box Jumps (landing in full squat) + 45 second plank
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 Power Snatch, 3 Overhead Squat
5 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):
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 minute, on the minute, for 8 minutes (8 sets):
Snatch
x 1 rep @ 80-83%
The goal here is consistency!
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 70-75% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75-80% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at the bottom x 3 reps @ 70-80% of 1-RM Front Squat
*Start at 70% and aim to work up across the sets.
E.
Three sets of:
DB Incline Bench Press x 8 reps
L-Sit x 15-20 seconds
Good Mornings x 8 reps
Rest 60 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.