Monday (Session One)
Suggested Warm-Up
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5t 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 Snatch x 2 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 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.
A.
In 20 minutes, establish a max in this complex:
(Snatch Pull + Snatch + Snatch Pull + Snatch) x 1 rep
B.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM weight
*Start the sets at 85% of your 4-RM. If you’re confident you can go up, slowly increase across the sets.
C.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Glute Ham Raise x 6-8 reps
Chinups x 8 reps
Rest as needed
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 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch x 3 reps @ 70% of 1-RM Power Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 4 reps @ 90-95% of your 4-RM weight
*If you don’t know your 4-RM Bench Press, establish that today instead of doing these sets.
D.
In 14 minutes, establish a 4-RM Deadlift
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 75 seconds, for 12:30 (10 sets):
Clean & Jerk x 1 rep @ 80-85% of your 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets)
Front Squat
*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-6 = 2 reps @ 90-95%
D.
Every 2:30, for 7:30 (3 sets):
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps
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