Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 10 Pushups + 15 Air Squats
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 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 3 minutes, for 18 minutes (6 sets):
(Clean Deadlift + Clean Pull with a 3 second pause at knee + Clean with 3 second pause at knee + Jerk) x 1 rep
*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
(Snatch Deadlift
+ Snatch Deadlift + Snatch + Overhead Squat) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Set 5 = @ 80% of 1-RM Snatch
*Set 6 = @ 85% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 8 reps @ 65%
*Set 2 = 6 reps @ 75%
*Set 3 = 4 reps @ 85%
*Set 4 = 2 reps @ 90-95%
*Set 5 = MAX repetitions at 85%
Rest 3 full minutes after set 5, then:
Set 6: Do HALF the amount of reps you did for set 5. So if you did 12 reps on set 5, perform 6 reps on set 6
*Note: Set 5 – Load up 85% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Three sets of:
Pull-Ups with 4 second upward phase x 8 reps
Ab Rollouts x 12 reps
Rest as needed
How heavy are the A. tall cleans?