Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Step-Ups to Box + 10 Reverse Lunges + 5 Pushups + 5 Pull-Ups
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 minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 75 seconds, for 3:45 (3 sets):
3 Position Snatch x 1 rep
Build over the course of the three sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 80%
*Set 5-6 = 1 rep @ 84%
*Sets 7-8 = 1 rep @ 88%
*Sets 9-10 = 1 rep @ 92-95%
Once you get to set 7, you may rest as needed between sets.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean +Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean + Power Jerk
D.
Every 2 minutes, for 6 minutes (3 sets)
Back Squat x 1 rep @ 93-96%
Chin-Ups x 4 reps
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With light KB + 6 KB Swings + 6 Snatch + 6 Goblet Squats
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 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 10 minutes (8 sets):
Mid Hang Snatch x 1 rep
*Sets 1-3 = @ 80% of 1-RM Snatch
*Sets 4-6 = @ 85% of 1-RM Snatch
B.
In 20 minutes, establish a 1-RM Back Squat
C.
Every 2 minutes, for 8 minutes (4 sets):
Clean Deadlift x 5 reps
Start at 85-90% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Sit-Ups x 60 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
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 2 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean & 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
*Sets 7-8 = 1 rep @ 92-95% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Power 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 Power Snatch.
D.
In 17 minutes, establish a 1-RM Front Squat