Monday (Session One)
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 4:30 (3 sets):
Muscle Clean x 3 reps below 60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee) x 1 rep
Sets 1-2 = @ 75% of 1-RM Clean
Sets 3-4 = @ 80% of 1-RM Clean
Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 75% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 80% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 85% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
D.
Five sets of:
Back Squat x 6 reps @ 67-78% (Try to do 5-10lbs more for each set than last wk)
Rest 45 seconds
Wide Grip Pull-Ups with a 2 second pause at top x 6 reps
Rest 45 seconds
Bent Over Row w 2 second pause at top x 6 reps
Rest as needed
*Start your sets at 67% and aim to work up to 78% across the sets if 67% feels easy.
Wednesday (Session Two)
Suggested Warm-Up:
2 rounds:
8 Air Squats + 8 Pushups + 8 Step-Ups to Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 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 below 60% of 1-RM Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep
Sets 1-2 = @ 75% of 1-RM Snatch
Sets 3-4 = @ 79% of 1-RM Snatch
Sets 5-6 = @ 83% of 1-RM Snatch
C.
In 13 minutes, establish a 5-RM Overhead Squat
*Aim to go higher than you did 2 weeks ago!
D.
Four sets of:
Deadlift with a 1 second pause at knee x 6 reps starting at 62% of 1-RM Deadlift
Rest as needed
*Start at 62% 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:
3-Way Plank x 45 seconds each side
Front Rack Barbell Lunges with a front leg slightly elevated x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
20 Cossack Squats
15 V-Ups
20 Lunges
15 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
*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):
Drop Snatch x 2 reps below 65% 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 12 minutes (8 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 83%
Sets 5-6 = 1 rep @ 86%
Sets 7-8 = 2 reps @ 78%
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Jerk + Clean
Set 1 = 2 reps @ 75%
Sets 2-3 = 1 rep @ 80%
Sets 4-5 = 1 rep @ 85%
D.
Five sets of:
Front Squat x 6 reps starting at 64% of 1-RM Front Squat
Rest as needed
*Start at 64% 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:
Tricep Extension x 20 reps
Bicep Curls x 20 reps
GHD Back Extension Hold x 30-45 seconds
Rest as needed
*You can start with your bodyweight on the Hold, and, add weight if you feel comfortable (Either add a barbell on your back, or, hold a plate behind your neck)