Monday (Session One)
Suggested Warm-Up:
30 Cal Row + 30 Cal Bike
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hip Snatch
4 Hip 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):
Snatch Balance x 1 rep @ 50-70% of 1-RM Snatch
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 65-75% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
Sets 1-3 = @ 65% of 1-RM Snatch
Sets 4-5 = @ 70% of 1-RM Snatch
Sets 6-8 = @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee + Jerk) x 1 rep
Sets 1-3 = @ 74 to 78% of 1-RM Clean & Jerk
Sets 4-6 = @ 79 to 84% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
Sets 1-3 = 8 reps @ 65 to 70%
Sets 4-5 = 4 reps @ 75 to 85%
E.
Three sets of:
Seesaw DB Bench Press x 20 reps
Death March x 20 steps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 50ft Single Arm OH Walking Lunge Each Arm + 10 Double DB Thrusters
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 16 minutes (8 sets):
Power 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 Power Snatch.
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean + Power Jerk x 1 rep @ 88 to 93% of 1-RM Power Clean & Power Jerk
C.
Every 2:15, for 13:30 (6 sets):
Front Squat x 4 reps @ 90-93% of your 4-RM weight
*If you don’t know your 4-RM Front Squat, establish that today instead of doing these sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 5-6 reps @ 75%
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)
A.
Every 90 seconds, for 4:30 (3 sets):
Jerk In Split x 3 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
Set 1 = @ 65%
Sets 2-3 = @ 69%
Sets 4-6 = @ 74%
C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
Sets 1-2 = @ 77%
Sets 3-4 = @ 82%
Sets 5-6 = @ 87%
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 2 reps @ 80 to 85% of 1-RM Front Squat
E.
Three sets of:
Chin-Ups with a 3 second lowering phase x 8 reps
V-Ups x max reps in 60 seconds
Rest 45 seconds