Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light Wallball + 8 Wallballs + 8 Situps with a Wallball + 8 Pushups with one arm on Wallball
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3 Position Snatch
x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*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 Snatch.
C.
Every 75 seconds, for 7:30 (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep @ 83-88% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 4 reps @ 82-87%
Chin-Ups x 6 reps
Rest 2 minutes between sets
*Start your sets at 82% and work up to 87% across the sets if 82% feels easy.
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Air Squats + 10 Pushups + 10 Step-Ups to Box
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 2 reps @ 80% of 1-RM Hang Snatch
If you don’t know your 1-RM Hang Snatch, base the %’s off your 1-RM Snatch instead.
B.
Every 75 seconds, for 6:15 (6 sets)
Front Squat x 1 rep @ 88-91%
C.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 6 reps @ 60-70% of 1-RM Deadlift
Start at 60% of your 1-RM Deadlift and aim to work up across the 3 sets.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
One set of:
DB Walking Lunges x 90 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Two sets of:
Glute Ham Raises x 6-8 reps
V-Ups x 40 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Step-Ups to Box + 10 KB Swings + 10 Push-Ups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*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 Clean x 1 rep
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk
x 3 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 2 reps @ 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 Clean & Jerk.
C.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Snatch x 1 rep
*Set 1 = @ 78% of 1-RM Power Snatch
*Sets 2-3 = @ 83% of 1-RM Power Snatch
*Sets 4-5 = @ 88-90% of 1-RM Power Snatch
D.
Four sets of:
Front Squat x 3 reps @ 83-88%
Rest 60 seconds
Push Press x 3 reps @ 83-88%
Rest 60-90 seconds