Monday
Suggested Warm-Up:
2 Rounds: 8 Air Squats, 4 Inchworm Pushups
2 Rounds: 8 Reverse Lunges, 4 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 3 reps (Start first set with empty barbell)
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Hang Clean + Jerk) x 2 reps
Sets 1-2 = @ 77% of 1-RM Clean & Jerk
Sets 3-4 = @ 82% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
C.
In 16 minutes, establish a 7 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:.
Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight
D.
Three sets of:
Pullups x 8 reps
DB Death March x 24 steps
Power Rows 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 the empty bar)
A.
In 14 minutes, build to a heavy in this complex:
Power Snatch + Hang Power Snatch + Power Snatch
B.
Three sets of:
Barbell Glute Bridge x 15-20 reps
Rest 90-120 seconds between sets
C.
Every 90 seconds, for 4:30 (3 sets):
Clean Pull w/ 2 second pause @ knee x 2 reps @ 95% of 1-RM Clean
Followed by…
Every 2:30, for 7:30 (3 sets):
Deadlift x 6 reps @ 70-75%
D.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Barbell Strict Press x 10-12 reps
Rest as needed
Aim for 2 heavy working sets.
Friday
Suggested Warm-Up:
1 Round: 200ft DB Farmers Carry, 15 DB Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang 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.
In 16 minutes, establish a 3-RM Hang Snatch
*The goal today is to find a heavy set of 3. Doesn’t have to be absolutely maximal.
C.
Five sets of:
Back Squat
Sets 1-2 = 3-4 reps @ your 7-RM weight
Sets 3-5 = 7 reps @ 90-95% of your 7-RM weight
Rest as needed
D.
Five sets of:
Bench Press @ 3101 tempo x 8-10 reps @ 50-65%
Hollow Rocks x 20-30 seconds
Rest as needed between sets