Monday (Session One)
Suggested Warm-Up:
2 Rounds: 4 Pullups + 6 Burpees + 8 Cossack Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Cleans, 5 Front Squats
5 Cleans, 5 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps below 60% of 1-RM Clean
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean) x 1 rep
Sets 1-2 = @ 77% of 1-RM Clean
Sets 3-4 = @ 84% of 1-RM Clean
Sets 5-6 = @ 90% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Behind The Neck Split Jerk x 1 rep @ 80 to 87% of 1-RM Split Jerk
D.
Five sets of:
Back Squat x 3 reps @ 82-91% (Try to do 5-10lbs more for each set than last wk)
*Start your sets at 82% and aim to work up to 91% across the sets if 82% feels easy.
E.
Three sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 8 Goblet Squats + 4 Inchworm Pushups + 8 Box Jumps
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balancex 2 reps @ below 75% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Mid Hang Snatch x 1 rep @ 77 to 84% of 1-RM Snatch
C.
Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat x 3 reps @ 90% of your 3-RM Overhead Squat weight
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps at your 5-RM deadlift weight
E.
Three sets of:
V-Ups x 45 seconds
DB Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 2:30, for 12:30 (5 sets):
Snatch x 2 reps @ 77 to 87% (Start at 77% and slowly work up across the sets)
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Jerk + Clean
Set 1 = 2 reps @ 80%
Sets 2-3 = 1 rep @ 85%
Sets 4-5 = 1 rep @ 90%
D.
Every 2:30, for 12:30 (5 sets):
Front Squat x 3 reps @ 93% of your 3-RM Front Squat
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed