Monday (Session One)
Suggested Warm-Up
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch
5 Snatch Balances
*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 x 5 reps starting w/ empty bar (Add weight only if mobility allows)
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps @ below 50% of 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 12:30 (5 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee + Jerk) x 1 rep
Sets 1-2 = @ 70 to 75% of 1-RM Clean & Jerk
Sets 3-5 = @ 75 to 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps
Set 1 = @ 65%
Set 2 = @ 70%
Sets 3-5 = @ 70 to 75%
*Sets 3-5 are an aggressive rep/set scheme. If you’re not able to do all 4 reps with a 5second lowering, lower the weight down to your last made set.
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
1 Round: 1 Minute Plank + 30 second Box Step-Ups + 30 second Inchworm Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Power Cleans
4 Push Press, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch x 1 rep @ 85-93% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 1 rep @ 84 to 88% of 1-RM Power Clean & Power Jerk” In 16 minutes, establish a 4-RM Front Squat
C.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 6-8 reps @ 72%
D.
Three sets of:
Front Rack Reverse Barbell Lunges x 5 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 7 Burpees + 7 KB Swings + 7 KB Goblet Squats
1 Round: Hold Plank for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
*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):
Tall Jerk x 2 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
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 Clean & Jerk.
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch
Sets 1-2 = 2 reps @ 75%
Set 3 = 1 rep @ 78%
Set 4 = 1 rep @ 82%
Sets 5-6 = 1 rep @ 85%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 1 rep @ 88 to 93% of 1-RM Back Squat
E.
Three sets of:
Wide Grip Pullups x 10 reps
Ab Wheel Rollouts x 30 seconds
Rest as needed