Monday (Session One)
Warm-Up:
2 Rounds for quality:
5 Burpee Box Jump Overs
5 Pushups
5 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch Panda Pull, 5 Power Snatch
5 No Feet Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps @ 45% to 65% of 1-RM Snatch
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
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.
Three sets of:
Push Press x 5-6 reps @ 100% of 8-RM Push Press
Rest as needed between sets
*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.” “Every minute, on the minute, for 6 minutes (6 sets):
Front Squat with a 3 second pause at the bottom x 2 reps @ 70%
D.
Three sets of:
Chinups with a 3 second lowering phase x 6-8 reps
Rest 1 minute
Pendlay Rows x 6-8 reps
Rest 1 minute”
Wednesday (Session Two)
Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans
5 Cleans w/ 3 second pause at knee
A.
Every 75 seconds, for 3:45 (3 sets):
Press in Clean (Sots Press) x 5 reps
B.
Every 90 seconds, for 7:30 (5 sets):
Clean w/ 3 second pause at knee x 2 reps @ 65% of 1-RM Clean
C.
Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat x 2 reps @ 100-105% of your heavy set of 4
D.
Three sets of:
Deadlift w/ 2 second pause at knee x 4 reps @ 70-75%
Rest 90-120 seconds between sets
E.
Three sets of:
Dumbbell Deathmarch x 24 reps total
Rest as needed
Friday (Session Three)
Take 5-10minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 90 seconds, for 7:30 (5 sets):
No Feet Power Clean x 3 reps @ 65%
B.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk w/ 2 second pause in dip & 2 second pause in catch x 1 rep @ 65% of 1-RM Split Jerk
C.
Three sets of:
Snatch Pull x 3 reps @ 115% of 1-RM Snatch
Rest 90 seconds between sets
D.
Every 75 seconds, for 10 minutes (8 sets):
Back Squat x 1 rep @ 83 to 88% of 1-RM Back Squat
Focus on SPEED & attacking these reps!
E.
Three sets of:
Close Grip Bench Press x 8 reps
Half Kneeling Palloff Press x 30 seconds each side
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “”Warm up”” set. Aim for 2 heavier working sets after that.