Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: with light DB + 10 Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch w/ 2 second pause at knee
*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):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every 75 seconds, for 3:45 (3 sets):
3 Position Snatch x 1 rep
Build over the course of the three sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 2 second pause at knee x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80-85% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85-88% of 1-RM Power Clean
*Sets 5-6 = @ 88-93% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 3 reps @ 84-89%
Chin-Ups x 8 reps
Rest 2 minutes between sets
*Start your sets at 84% and work up to 89% across the sets if 84% feels easy.
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
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 8 minutes (8 sets):
Mid Hang Snatch x 1 rep
*Sets 1-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch
B.
Every 90 seconds, for 6 minutes (4 sets)
Back Squat
x 1 rep @ 91-93%
C.
Every 2:30, for 7:30 (3 sets):
Snatch Deadlift x 7 reps
Start at 85-90% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
E.
Two sets of:
Glute Ham Raises x 6-8 reps
Plank x 60 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 60 seconds
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
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):
3- Position Clean x 1 rep
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
D.
Five sets of:
Front Squat x 2 reps @ 85-90%
Rest 60 seconds
Push Press x 2 reps @ 85-90%
Rest 90 seconds