Monday (Session One)
Suggested Warm-Up:
2 Rounds: 25ft 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 Hip Snatch
5 Snatch Balance
*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 5 reps starting w/ empty bar (Add weight only if mobility allows)
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps @ 40-60% of 1-RM Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
Set 1 = @ 60% of 1-RM Snatch
Set 2 = @ 65% of 1-RM Snatch
Set 3 = @ 70% of 1-RM Snatch
Sets 4-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 75-80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee + Clean + Jerk) x 1 rep
Sets 1-3 = @ 77 to 83% of 1-RM Clean & Jerk
Sets 4-6 = @ 84 to 88% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
Sets 1-3 = 3 reps @ 83 to 88%
Sets 4-5 = 7 reps @ 68 to 73%
E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 70% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk.
C.
In 16 minutes, establish a 4-RM Front Squat (Try to add 5-10lbs from 2 weeks ago!)
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 4-5 reps @ 78%
E.
Three sets of:
Pull-Ups x 8 reps
DB or KB Lunges x 6 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pullups, 5 Pushups, 5 Air Squats, 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 Clean & 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 Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Sets 4-6 = @ 80 to 85%
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
Sets 1-2 = @ 80%
Sets 3-4 = @ 85%
Sets 5-6 = @ 90%
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 2 reps @ 85 to 90% of 1-RM Front Squat
E.
Three sets of:
Wide Grip Pull-Ups x 10 reps
Plank x 60 seconds
Rest 45 seconds