Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
1 Round: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balance
5 No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep @ 40-60% of 1-RM Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Panda Pull + No Feet Snatch
Sets 1-2 = 2 reps @ 62% of 1-RM Snatch
Sets 3-4 = 1 rep @ 67% of 1-RM Snatch
Sets 5-6 = 1 rep @ 72% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
(Clean Pull + Hang Clean + Jerk) x 1 rep
Sets 1-3 = @ 60 to 65% of 1-RM Clean & Jerk
Sets 4-6 = @ 65 to 70% of 1-RM Clean & Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 65%
E.
Three sets of:
Strict HSPU or Standing DB Press x 45 seconds
Staggered Leg Good Mornings x 8 reps each leg
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
3min Cardio (Run, Bike, Row, etc)
2 Rounds: 8 Air Squats + 8 Lunges + 8 Burpees + 8 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 No Feet Power Snatch
5 Power Cleans
*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):
No Feet Power Snatch x 2 reps @ 55 to 65% of 1-RM Power Snatch
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean with a 3 second pause at knee x 1 rep @ 70% of 1-RM Power Clean
C.
Every 2:30, for 12:30 (5 sets):
Front Squat to parallel x 5 reps @ 60 to 65% of 1-RM Front Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 7-9 reps @ 69%
E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
1 Round: 50ft Single Arm KB OH Carry + 50ft KB Single Arm KB Front Rack Carry
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Cleans, 5 Front Squat
5 Power Clean, 5 Push Press
*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 Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
In 15 minutes, build to a “Heavy” but not quite maximal set of 1 in this:
2 Power Clean + 4 Push Press
C.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 65 to 75% of 1-RM Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a double bounce x 4 reps
Sets 1-2 = @ 60% of 1-RM Front Squat
Sets 3-4 = @ 65% of 1-RM Front Squat
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds