Monday (Session One)
Suggested Warm-Up
4 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 Hip Snatch
4 Hip 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 Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
*Sets 1-3 = @ 65% of 1-RM Snatch
*Sets 4-6 = @ 70% of 1-RM Snatch
*Sets 7-8 = @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
(Power Clean with a 3 second pause at knee + Clean with a 3 second pause at knee + Jerk) x 1 rep
*Sets 1-3 = @ 75-80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 80-85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-85%
E.
Three sets of:
DB Bench Press x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
In 16 minutes, establish a 1-RM Power Snatch
B.
In 16 minutes, establish a 1-RM Power Clean + Power Jerk
C.
Every 2:15, for 13:30 (6 sets):
Front Squat
x 4 reps @ 90-93% of your 4-RM weight
*If you don’t know your 4-RM Front Squat, establish that today instead of doing these sets.
D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press
x 3 reps @ 90-93% of your 3-RM Push Press
*If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 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):
Slow Pull Muscle Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 2 reps @ 85-90% of 1-RM Back Squat
E.
Three sets of:
Pull-Ups x 10 reps
Situps x max reps in 60 seconds
Rest 45 seconds