Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Hang Power 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):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean x 3 reps @ 60-65% of 1-RM Power Clean
C.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk with a 2 second pause in dip & 2 second pause in catch x 1 rep @ 60-65% of 1-RM Split Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 4 reps @ 50-60% of 1-RM Back Squat
E.
Two sets of:
Chinups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Slow Pull Power 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 Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch
x 2 reps @ 65% of 1-RM Power Snatch
C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
D.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps
E.
Three sets of:
3-Way Plank x 45 seconds each side
Front Rack Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Without Moving Feet
*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):
Hip Power Snatch x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch without moving feet x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 65-70% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 7 reps @ 60-65%
E.
Three sets of:
Dips x 10 reps
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 45 seconds