Monday (Session One)
Suggested Warm-Up
3 Rounds: 5 Broad Jumps + 5 Pushups + 5 Box Jumps
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
5 Slow Pull 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 Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch
x 2 reps
B.
Every 75 seconds, for 12:30 (10 sets):
Snatch Pull + Slow Pull Snatch x 1 rep
*Sets 1-3 = @ 70%
*Sets 4-6= @ 75%
*Sets 7-10 = @ 80%
C.
In 15 minutes, establish a 4-RM Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Three sets of:
Back Squat x 2 reps @ 4-RM weight
Rest as needed between sets
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 Rounds:
20 seconds Plank + 20 seconds Pushups + 20 seconds Air Squats
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.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch
*Sets 1-3 = 2 reps @ 75%
*Sets 4-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
B.
Every 75 seconds, for 7:30 (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 5 reps @ 75-85%
*Start at 75% and aim to work up across the sets
D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 4 reps @ 80-90%
*Start at 80% and aim to work up to as close to 90% as possible as the sets go on.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Dips x max reps in 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
10 second Lunge hold with knee off ground each leg
20 second Superman hold
20 second hold at bottom of Air Squat
5 Tall Cleans, 5 Tall Jerks
5 Squat Cleans, 5 Jerks
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (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 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk + Clean + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Six sets of:
Front Squat x 3 reps
*Sets 1-3 = @ 80-83%
*Sets 4-6 = @ 85-88%
Rest as needed between sets
D.
Three sets of:
Barbell Strict Press x 6 reps
L-Sit x 15-20 seconds
Bicep Curls x 10 reps
Rest 90 seconds