Monday (Session One)
Suggested Warm-Up:
1 Round: 25meter 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 Cleans, 5 Power Cleans
5 Slow Pull Cleans
5 Press In Split, 5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 3 reps
Tall Jerk x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Slow Pull Clean + 2 Jerks)
Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch with a 2 second pause at knee
Set 1 = 3 reps @ 70% of 1-RM Power Snatch
Sets 2-3 = 2 reps @ 75% of 1-RM Power Snatch
Sets 4-5 = 1 rep @ 80% of 1-RM Power Snatch
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat @ 4201 tempo
Sets 1-2 = 6 reps @ 60-65%
Sets 3-6 = 3-4 reps @ 70-75%
4201 = 4 seconds down, 2 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
E.
Three sets of:
Mixed Grip Pull-Ups (5/Direction) x 10 reps
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form (Elevate feet if needed)
Rest 1-2 minutes
Wednesday (Session Two)
Take 5-10 minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat @ 3201 tempo x 3 reps @ 75-85% of your set of 4 last week
B.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 5-7 reps @ 63-68%
Sets 3-4 = 3-4 reps @ 75-80%
Rest as needed
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 4 second downward phase x 3 reps @ 90% of 1-RM Clean
Focus on maintaining perfect Clean positions throughout.
D.
Five sets of:
2″ Deficit Deadlift
Sets 1-2 = 5 reps @ 62%
Sets 3-4 = 5 reps @ 66%
Set 5 = 4 reps @ 72-76%
Rest as needed
E.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed
*Goal is 30-40% of Deadlift 1RM.
Friday (Session Three)
Suggested Warm-Up:
1 Round: 10KB Swings + 10KB Snatch Each Arm + 10 KB Goblet Squats
With empty bar:
7 Snatch Deadlift, 7 Muscle Snatch, 7 Back Squat
4 Power Snatch, 4 Overhead Squat
4 Snatch Press in Receiving, 4 Snatch Balance
4 Snatch w/ pause right off the ground
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving Position x 4 reps
Tall Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 1 second pause right off the ground
Set 1 = 2 reps @ 70% of 1-RM Snatch
Set 2 = 2 reps @ 75% of 1-RM Snatch
Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
Set 5-6 = 1 rep @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 7:30 (5 sets):
Hang Power Clean
Sets 1-2 = 3 reps @ 72% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 76% of 1-RM Power Clean
Set 5 = 2 reps @ 80% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 3101 tempo
Set 1 = 3 reps @ 73%
Set 2 = 5 reps @ 67%
Set 3 = 3 reps @ 76%
Set 4 = 5 reps @ 67-70%
Sets 5-6 = 3 reps @ 76-80%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.
E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Deficit Tempo Push-Ups x 10-15 reps @ 1111 tempo
Rest as needed