Monday (Session One)
Suggested Warm-Up:
1 Round: 30 Cal Row or Bike + 20 Bulgarian Split Squats + 10 Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 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 starting with an 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 @ 50% of 1-RM Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
Sets 5-6 = 2 reps @ 70% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 2 reps @ 60 to 70% of 1-RM Clean
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat with a 4 second upward phase x 5 reps @ 50 to 60%
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
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 90 seconds, for 7:30 (5 sets):
Hang Power Snatch x 3 reps @ 65% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk x 2 reps @ 75% of 1-RM Power Jerk
C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 7 reps @ 60-65% of 1-RM Front Squat
D.
In 17 minutes, establish a 3-RM Bench Press
E.
Three sets of:
Bent Over Row x 8 reps
DB Bulgarian Split Squats x 5 reps each leg
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
5 Cleans, 5 Squat Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Power Jerk x 1 rep @ 68% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
Sets 1-3 = @ 65% of 1-RM Snatch
Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
D.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat with a 1 second pause at bottom x 2 reps @ 80% of 1-RM Front Squat
E.
Three sets of:
Wide Grip Pullups x 10 reps
Ab Wheel Rollouts x 30 seconds
Rest as needed