Monday (Session One)
Suggested Warm-Up:
10 Inchworm Pushups
20 Reverse Lunges
10 Pullups
10 Box Jumps
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squats
5 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
THIS IS A LIGHTER WEEK
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 75 seconds, for 10 minutes (8 sets):
Clean with a 3 second pause at knee x 1 rep @ 57-72% of 1-RM Clean
C.
Every minute, on the minute, for 5 minutes (5 sets):
Power Jerk with a 2 second pause in catch x 1 rep @ 60-70% of 1-RM Power Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a double bounce x 3 reps @ 60-70% of 1-RM Back Squat
*Start at 60% and aim to work up to 70% across the sets.”
E.
Two sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Bent Over Row x 6 reps
Rest 90 seconds
Wednesday (Session Two)
Suggested Warm-Up:
1 Round: 20 Cal Bike, 20 Air Squats, 20 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 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 4 minutes (4 sets):
Snatch Balance x 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 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
D.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift with a 4 second lowering phase x 4 reps @ 60% of 1-RM Deadlift
E.
Three sets of:
Ab Rollouts x 10 reps
Barbell Reverse Lunges 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 minutes, for 12 minutes (6 sets):
Snatch without moving feet x 2 reps
Sets 1-3 = @ 60 to 65% of 1-RM Snatch
Sets 4-6 = @ 65 to 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.”
C.
Every minute, on the minute, for 7 minutes (7 sets):
Clean + Clean + Jerk x 1 rep @ 60-70% of 1-RM Clean & Jerk
D.
Five sets of:
Front Squat x 5 reps @ 60 to 65% of 1-RM Front Squat
Rest as needed
E.
Three sets of:
Incline Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed