Monday (Session One)
Suggested Warm-Up:
3 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Power Cleans, 4 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)
Drop Snatch x 3 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
3- Position Power Clean x 1 rep (Stay below 60%)
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 90 seconds, for 9 minutes (6 sets):
2 Power Cleans + Power Jerk
*Sets 1-3 = @ 70-75%
*Sets 4-6 = @ 75-80%
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 3 reps
*Sets 1-2 = @ 60-65%
*Sets 3-4 = @ 65-70%
*Sets 5-6 = @ 70-75%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 5 reps
*Sets 1-3 = @ 65-70%
*Sets 4-5 = @ 70-75%
E.
Three sets of:
Wide Grip Pullups x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 No Feet Power Snatch, 4 Snatch Balances
4 Power Cleans, 4 Jerks
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):
No Feet Power Snatch x 2 reps
*Sets 1-3 = @ 65-70% of 1-RM Power Snatch
*Sets 4-6 = @ 70-75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
C.
Four sets of:
Push Press x 7-8 reps @ 60-65%
Rest as needed between sets
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 8 reps @ 60-70%
*Start at 60% and aim to work up to 70% across the 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
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Cal bike or row
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Power Snatch, 5 Overhead Squat
5 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):
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 minute, on the minute, for 8 minutes (8 sets):
Snatch Panda Pull + Snatch
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Power Jerk + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = @ 70-75% of 1-RM Clean & Jerk
D.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat with a double bounce at bottom x 3 reps @ 60-70% of 1-RM Front Squat
*Start at 60% and aim to work up across the sets.
E.
Three sets of:
DB 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.