Monday (Session One)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Snatch x 2 reps below 60% of 1-RM Snatch
Double Leg Bounds x 5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
Sets 1-2 = @ 70% of 1-RM Snatch
Sets 3-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 80% of 1-RM Snatch
C.
Four sets of:
Push Press x 10 reps @ 55-60%
Rest as needed between sets
D.
Five sets of:
Back Squat
Set 1 = 10 reps @ 63%
Set 2 = 8 reps @ 66%
Set 3 = 6 reps @ 70%
Set 4 = 4 reps @ 75%
Set 5 = 2 reps @ 80%
Rest as needed between sets
E.
Three sets of:
Landmine Rows x 8-10 reps each arm
Barbell Glute Bridges x 15 reps
Wednesday (Session Two)
Warm Up
2 Rounds for quality:
200 Meter Run
6 Stepups to Parallel Box each leg
6 Pullups
6 Air Squats
6 Muscle Snatch
6 Power Snatch
A.
Every 2 minutes, for 8 minutes (4 sets):
Slow Pull Power Snatch x 4 reps
Sets 1-2 = @ 65-70% of 1-RM Power Snatch
Sets 3-4 = @ 70-75% of 1-RM Power Snatch
B.
Four sets of:
Thrusters x 5 reps
Sets 1-2 = @ 85% of your heavy set of 5
Sets 3-4 = @ 90% of your heavy set of 5
Rest as needed
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat @ 6002 tempo
Sets 1-2 = 4 reps @ 55-60%
Sets 3-6 = 3 reps @ 60-65%
6002 = 6 seconds down, 0 second pause at bottom, as fast as possible on the way up, 2 second rest at the top.
D.
Three sets of:
Alternating Reverse Lunge x 6-8 reps each leg
Chin-Ups x 6-8 reps
Friday (Session Three)
Warm-Up
1 Round: 45 second plank, 45 seconds Air Squats, 45 seconds Mountain Climbers
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Three sets of:
Tall Jerk x 3 reps starting with empty bar and slowly build
Single Leg Step-Up Jump x 3 reps each leg
Rest 45sec between sets
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk + Clean + Jerk Dip) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Front Squat: 6-6-5-5-4-4 @ @73%1RM_FRONTSQ + (The goal is to go 5-15lbs more than last week)
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc
D.
Three sets of:
Incline Bench Press x 8 reps
Alternating Single Leg V-Ups x 30-45 seconds
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.