Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: with light DB + 6 Presses Each Arm + 6 RDL’s + 6 Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch with 2 second pause at knee
*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 Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
Build over the course of the three 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 with a 2 second pause at knee x 1 rep
*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch
At the 11 minute mark…
Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
In 16 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Five Sets of:
Back Squat x 2 reps @ 87-93%
Pull-Ups with a 3 second pause at top x 5 reps
Rest 2 minutes between sets
*Start your sets at 87% and work up to 93% across the sets if 87% feels easy.
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
3 Power Jerk, 3 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Front Squat + Power Jerk + Clean + Jerk) x 1 rep @ 60-65% of 1-RM Clean & Jerk
b.
Every 90 seconds, for 6 minutes (4 sets)
Front Squat x 2 reps @ 88-92%
C.
Every 2 minutes, for 6 minutes (3 sets):
2″ Deficit Deadlift x 4 reps @ 70-75% of 1-RM Deadlift
Start at 70% 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.
Three Sets of:
Front Rack Lunges x 5 reps each leg
Bent Over Row with a 2 second pause at top x 6 reps
Rest 60 seconds
Aim for 2 heavy working sets.
E.
Two sets of:
Romanian Deadlift x 8 reps
V-Ups x 50 seconds
Rest as needed
(Goal weight should be 70-80% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: Hang from pull-up bar for 20 seconds, Hold Air squat for 20 seconds, Step-Ups to box for 20 seconds
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 Press In Split, 3 Squat Cleans
*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):
Press In Clean (Sots Press)
x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 84% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 87% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch
*Set 1 = 2 reps @ 80%
*Set 2 = 1 rep @ 84%
*Set 3 = 1 rep @ 88%
*Set 4 = 1 rep @ 91%
*Sets 5-6 = 1 rep @ 94%
D.
Four sets of:
Front Squat x 1 rep @ 90-95%
Rest 60 seconds
Push Press x 1 rep @ 90-95%
Rest 90 seconds