Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: with light DB + 10 Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Muscle Snatch, 4 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(3-Position Snatch) x 1 rep
(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground) Build over the course of the 4 sets. Use this as a warm-up exercise.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Muscle Snatch with a 3 second pause at knee x 1rep
*Sets 1-4 = @ 55-60% of 1-RM Snatch
*Sets 5-8 = @ 60-65% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Jerk
x 2 reps @ 70-75% of 1-RM Power Jerk
D.
Three Sets of:
Back Squat x 12 reps @ 45-50%
Pull-Ups with a 3 second pause at top x 5 reps
Rest 90 seconds between sets
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete”
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 3 Power Jerk
5 Power Clean, 3 Split Jerk
5 Clean Grip Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Front Squat + Power Jerk + Clean + Jerk) x 1 rep @ 60-65% of 1-RM Clean & Jerk
B.
Every 90 seconds, for 6 minutes (4 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.
C.
Every 90 seconds, for 6 minutes (4 sets):
2″ Deficit Deadlift x 3 reps @ 65% of your 1-RM Deadlift
This is meant to be a lighter day. Focus on setting your back and moving as explosively as possible. If mobility is an issue, lower the deficit to 1″.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Two sets of:
Romanian Deadlift x 6 reps
V-Ups x 1 minute
(Goal weight should be around 80% of 1-RM Clean)
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 6 Box Step-Ups + 6 Cossack Squats + 6 Burpees
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 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 Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Every minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch x 1 rep
*Sets 1-3 = @ 65%
*Sets 4-6 = @ 70%
Start with your feet in your landing position. Your heels can come up off the ground but your feet shouldn’t move.
D.
Four sets of:
Front Squat x 5 reps @ 70%
Rest 60 seconds
Push Press x 5 reps @ 70%
Rest 60 seconds