Monday (Session One)
Suggested Warm-Up
2 Rounds: 8 Air Squats + 8 Burpees + 8 Lunges
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Cleans, 5 Power Jerks
5 Snatch Balances
5 Squat 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)
3-Position Power Snatch x 1 rep (Stay below 60%)
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean x 5 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Power Jerk + Power Clean) x 1 rep
*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 80-85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 3 second pause at knee x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80-83%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 4 reps
*Sets 1-3 = @ 72-77%
*Sets 4-5 = @ 77-82%
E.
Three sets of:
Pull-Ups x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds:
10 Box Jumps, + 10 cal on bike or row + 20 second plank
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Mid Hang Power Snatch
4 Cleans, 4 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch x 2 reps
*Sets 1-3 = @ 75-80% of 1-RM Power Snatch
*Sets 4-6 = @ 80-85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Clean + Jerk + Clean) x 1 rep
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
C.
Four sets of:
Push Press x 7-8 reps @ 63-68%
Rest as needed between sets
*Aim to go 5-10lbs heavier than last week for your sets
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 7 reps @ 63-73%
*Start at 63% and aim to work up to 73% across the sets. Aim to go 5-15lbs heavier than last week for your sets.
E.
Every 2:30, for 7:30 (3 sets):
DB Lunges x 8 reps each leg
Aim for 2 heavy working sets. Hold the DB’s down by your side
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 6 Pullups + 6 Cossack 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 Hang Power Snatch, 3 Hang Snatch
3 Power Clean & Power 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 Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 3 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch Panda Pull + Hang Snatch
*Sets 1-3 = @ 70-75%
*Sets 4-6 = @ 75-80%
*Sets 7-8 = @ 80-85%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Power Jerk + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 65-73% of 1-RM Clean & Jerk
*Sets 4-5 = @ 73-80% of 1-RM Clean & Jerk
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat with a double bounce at bottom x 2 reps @ 65-80% of 1-RM Front Squat
*Start at 65% and aim to work up across the sets.
E.
Three sets of:
DB Incline Bench Press x 8 reps
L-Sit x 15-20 seconds
Good Mornings x 8 reps
Rest 90 seconds 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.