Monday (Session One)
Suggested Warm-Up:
One Round: 30 Cal Bike/Row + 30 Air Squats + 15 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Drop Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 2 reps
Speed under the bar here is more important than weight. 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 8 minutes (4 sets):
(Halting Snatch Deadlift + Snatch)
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
At the 9 minute mark…
Every 90 seconds, for 7:30 (5 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
In 17 minutes, establish a 10 Rep Max Back Squat
*Aim for a few lbs more than you did last week on the 10RM! This is as much of a mental challenge as it is a physical challenge, attack it!
Rest 3 minutes, then perform:
Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets
D.
Three sets of:
Chinups with a 3 second lowering x 45 seconds
Bent Over Row with a 3 second lowering x 45 seconds
Glute Ham Raise with a 3 second lowering x 45 seconds
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike/Row + 10 Cossack Squats + 10 DB Press
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Power Snatch, 4 Hang Power Cleans
4 Hang Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 8 minutes (4 sets):
Hang Power Clean + 2 Power Jerks
*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean
C.
Four sets of:
Bench Press with a 2 second pause at bottom x 4 reps @ 70-80% of 1-RM Bench Press
Rest as needed between sets
*Start at 65% and aim to work up across the sets. Aim to go 5-15lbs heavier than last week for your sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 8 reps @ 80-90% of 8-RM Deadlift weight
*Start at 80% of your 8-RM and aim to work up to 90% across the 3 sets. If you don’t know your 8-RM Deadlift, establish that today instead of doing these sets.
E.
Three sets of:
Barbell Reverse Lunges x 6 reps each leg
Dips x 1 minute
Rest as needed
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
1 Round: 20 Box Step-Ups + 10 Burpees + 10 Box Jumps + 10 Pullups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
5 Cleans, 5 Press in Splits
5 Split Jerks
*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):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Jerk in Split x 3 reps
Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.
B.
Every 2:30, for 10 minutes (4 sets):
(3 Cleans + 1 Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Four sets of:
Front Squat x 6 reps @ 65-75% of 1-RM Front Squat
Rest as needed between sets
*Start at 65% and aim to work up as you go.
D.
Three sets of:
Single-Arm DB Strict Press x 8 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds
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
Are the 3 cleans in part B power or squat?