Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep
Speed under the bar here is more important than weight. Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.
C.
In 16 minutes, establish a 7 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:.
Every 3:30, for 7 minutes (2 sets):
Back Squat x 4-5 reps @ 7-RM weight
*Aim for 5 reps, but, if you only get 4 reps that’s ok!
D.
Three sets of:
Chinups with a 2 second pause at top x 6 reps
Bent Over Row with a 2 second pause at top x 6 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch
x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-7 = @ 80%
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-7 = @ 80%
C.
In 14 minutes, establish a 7-RM Bench Press
D.
In 14 minutes, build to a 7-RM Deadlift
E.
Three sets of:
Front Rack Barbell Lunges x 5 reps each leg
Plank x 60 seconds (Add weight if possible)
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Lunges
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 Press in Clean, 3 Press in Split
3 Clean & Jerks
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):
Press in Clean (Sots Press) x 4 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds
Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 88-92% of your 7-RM Back Squat weight
*Start at 88% for your first set and go up if you’re confident you can make all sets at 92%.
*If you don’t know your 7-RM Back Squat, establish that today instead of doing these sets.
D.
Three sets of:
Single-Arm DB Strict Press x 6 reps each arm
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 1:30