Monday (Session One)
Suggested Warm-Up:
3 Rounds: 8 Cossack Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Cleans, 5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean
x 3 reps
Keep this light & use it as a warmup.
B.
In 15 minutes, establish a 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Five sets of:
Back Squat x 6 reps @ 71-81% (Try to do 5-10lbs more for each set than 2wks ago)
Rest 30 seconds
Wide Grip Pullups x 10 reps
Rest 30 seconds
Bent Over Row with a supinated grip x 10 reps
Rest as needed
*Start your sets at 71% and aim to work up to 81% across the sets if 71% feels easy.”
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 5 Pushups + 5 Goblet Squats + 5 1-Arm DB Row + 5 Cossack Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat 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 2 minutes, for 18 minutes (9 sets):
Snatch x 2 reps
*Set 1 = 2 reps @ 60%
*Set 2 = 2 reps @ 65%
*Set 3 = 2 reps @ 70%
*Set 4 = 2 reps @ 75%
*Set 5 = 2 reps @ 80%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 90%
*Sets 8-9 = 2 reps @ 90%+
The goal today is to find a 2-RM Snatch. Limit yourself to 2 misses
C.
Every 2 minutes, for 6 minutes (3 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Three sets of:
Deadlift x 10 reps
Rest as needed
*Start at 65% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.
E.
Three sets of:
V-Ups x 45 seconds
Barbell 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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Set 1 = 3 reps @ 68%
*Set 2 = 2 reps @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 3 reps @ 73%
*Set 5 = 2 reps @ 83%
*Set 6 = 1 rep @ 88%
C.
Every 2 minutes, for 10 minutes (5 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
*Set 5 = @ 80% of 1-RM Clean & Jerk
D.
Four sets of:
Front Squat x 6 reps
Rest as needed
*Start at 67% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
E.
Three sets of:
Dips x 10 reps
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 60 seconds