Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light DB: 10 Snatch (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 Slow Pull 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):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-6 = 1 rep @ 80-85% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get just above the knee you can explode full speed)
C.
Every 90 seconds, for 7:30 (5 sets):
Low Hang Power Clean + Power Jerk x 1 rep
*Set 1 = @ 75% of 1-RM Power Clean
*Sets 2-3 = @ 80% of 1-RM Power Clean
*Sets 4-5 = @ 85% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 6 reps @ 75-80%
Chin-Ups x 6 reps
Rest 2 minutes between sets
*Start your sets at 75% and work up to 80% across the sets if 75% feels easy.
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
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
5Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 2 reps @ 75% of 1-RM Hang Snatch
If you don’t know your 1-RM Hang Snatch, base the %’s off your 1-RM Snatch instead.
B.
Every minute, on the minute, for 6 minutes (6 sets)
Front Squat
x 1 rep @ 85-88%
C.
Every 2:30, for 7:30 (3 sets):
2″ Deficit Deadlift x 8 reps @ 55-60% of 1-RM Deadlift
Start at 55% and aim to work up across the 3 sets. Focus here is on keeping your back tight at all times. If mobility is an issue, lower the amount of the deficit to 1″.
D.
One set of:
DB Walking Lunges x 80 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:
Romanian Deadlift x 10 reps
Sit-Ups x 60 seconds
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
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 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Slow Pull Clean & Jerks
*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):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
D.
Five sets of:
Front Squat x 4-5 reps @ 75-80%
Rest 60 seconds
Push Press x 4-5 reps @ 75-80%
Rest 60-90 seconds