Monday (Session One)
Suggested Warm-Up:
3 Rounds: 4 Pull-Ups + 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
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Cleans w/ 3 second pause at knee
3 Split Jerk
*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):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps
Build over the course of the 3 sets.
Use this as a warmup & to practice your pull underneath the bar.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Set 2 = @ 75% of 1-RM Clean
*Sets 3-4 = @ 85% of 1-RM Clean
*Sets 5-6 = @ 90% of 1-RM Clean
C.
Every 90 seconds, for 7:30 (5 sets):
Split Jerk with a 4 second pause in catch x 2 reps @ 60-70% of 1-RM Split Jerk
D.
Every minute, on the minute, for 8 minutes (8 sets)
Back Squat with a 5 second lowering phase x 1 rep @ 65-75% of 1-RM Back Squat
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:
3 Rounds: 8 Goblet Squats + 4 Inchworm Pushups + 8 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
*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 Snatch
x 1 rep
Do not go above 60% of your 1-RM Snatch.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch with a 2 second pause at knee x 1 rep @ 65-70% 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 90 seconds, for 6 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Clean
E.
Three sets of:
3-Way Plank x 45 seconds each side
Front Rack Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Power 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):
Hip Power Snatch x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 60-70% of 1-RM Power Snatch
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 2 reps @ 60-70% of 1-RM Power Clean
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 65% of 1-RM Front Squat
E.
Three sets of:
Dips x 10 reps
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 60 seconds