Monday (Session One)
Suggested Warm-Up
2 Rounds: 25foot Single Arm DB Overhead Lunge each, 8 DB presses each arm, 8 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 4 reps
B.
Every 90 seconds, for 10:30 (7 sets):
Mid Hang Snatch x 1 rep @ 74-82% of 1-RM Snatch
*Start at 74% and aim to work up to 82% as the sets go on.
C.
Three sets of:
Push Press x 8 reps @ 88% of 8-RM Push Press
Rest as needed between sets
*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.
D.
Five sets of:
Front Squat x 4 reps
Back Squat x 4 reps
At 67-77% of 1-RM Front Squat
Rest 2:30 between sets
Slowly add weight each set. Do 4 Front Squat reps, rack it, and immediately perform 4 back squat reps.
E.
Three sets of:
Chinups x 8-10 reps
Rest 1 minute
Single Arm DB Row x 8-10 reps each arm
Rest 1 minute
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds: 6 Burpees, 6 Box Jumps, 6 Cossack Squats
With empty bar:
4 Clean Pulls, 4 Press, 4 Overhead Squats
4 Clean Pulls, 4 Power Cleans
4 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets): 3-Position Clean x 1 rep below 55% of 1-RM Clean (Start set 1 with empty barbell)
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Clean) x 1 rep
Sets 1-2 = @ 72% of 1-RM Clean
Sets 3-4 = @ 76% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
In 13 minutes, build to a heavy, but not maximal, set of 4 Overhead Squats
D.
Three sets of:
Deadlift with a 2 second pause at knee x 5 reps @ 65-70%
Rest 90-120 seconds between sets
E.
Three sets of:
Glute Ham Raise x 6-8 reps
Rest 90 seconds
Friday (Session Three)
Suggested Warm-Up:
1 Round: 10KB Swings, 10KB Snatch Each Arm, 10 KB Goblet Squats
With empty bar:
7 Clean Deadlifts, 7 Muscle Cleans
5 Press in Split, 5 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 7:30 (6 sets):
Power Clean x 2 reps @ 80%
B.
Every minute, on the minute, for 6 minutes (6 sets):
Split Jerk w/ 2 second pause in catch
Sets 1-2 = 2 reps @ 70% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 75% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
C.
Three sets of:
Snatch Pull x 3 reps @ 110% of 1-RM Snatch
Rest 90 seconds between sets
D.
Every 90 seconds, for 10:30 (7 sets):
Back Squat x 2 reps @ 78 to 83%
Focus on SPEED & attacking these reps!
E.
Three sets of:
DB Z-Press x 10-12 reps
V-Ups x max reps in 1 minute
Rest 60 seconds