Monday (Session One)
Suggested Warm-Up:
2 Rounds: 8 DB Thrusters, 8 DB Single Arm OH Walking Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 Cleans, 5 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):
Tall Clean x 2 reps below 60% of 1-RM Clean
Build over the course of the 4 sets. ” “Every 2:30, for 17:30 (7 sets):
Clean x 2 reps
Set 1 = @ 70%
Set 2 = @ 74%
Set 3 = @ 78%
Set 4 = @ 82%
Set 5 = @ 86%
Sets 6-7 = @ 90%+
The goal today is to find a 2-RM Clean
B.
Every 90 seconds, for 9 minutes (6 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep
Sets 1-2 = @ 75%
Sets 3-4 = @ 80%
Sets 5-6 = @ 80-85%
C.
Five sets of:
Back Squat x 5 reps @ 72-80% (Try to do 5-10lbs more for each set than 2wks ago)
Rest as needed
*Start your sets at 72% and aim to work up to 81% across the sets if 71% feels easy.
D.
Three sets of:
Wide Grip Pullups x 10 reps
Rest 30 seconds
Bent Over Row with a supinated grip x 10 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 5 Pushups + 5 Goblet Squats + 5 1-Arm DB Row + 5 1-Arm DB Press
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 60% of 1-RM Snatch
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch x 2 reps
Set 1 = 2 reps @ 60%
Set 2 = 2 reps @ 65%
Set 3 = 2 reps @ 70%
Set 4 = 2 reps @ 75%
Set 5 = 2 reps @ 80%
Set 6 = 2 reps @ 85%
Set 7 = 2 reps @ 90%
Sets 8-9 = 2 reps @ 90%+
The goal today is to find a 2-RM Snatch. Limit yourself to 2 misses
C.
Every 2:30, for 7:30 (3 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Three sets of:
Deadlift x 5 reps starting at 65% of 1-RM Deadlift
Rest as needed
*Start at 65% of your 1-RM Deadlift weight and add weight each set.
E.
Three sets of:
V-Ups x 45 seconds
DB Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
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 the empty bar)
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 2 minutes, for 12 minutes (6 sets):
Snatch
Set 1 = 3 reps @ 68%
Set 2 = 2 reps @ 78%
Set 3 = 1 rep @ 83%
Set 4 = 3 reps @ 73%
Set 5 = 2 reps @ 83%
Set 6 = 1 rep @ 88%
C.
Every 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
Set 5 = @ 80% of 1-RM Clean & Jerk
D.
Four sets of:
Front Squat x 6 reps
Rest as needed
*Start at 67% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did 2 weeks ago.
E.
Three sets of:
Dips x 30 seconds
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 60 seconds