Monday (Session One)
Suggested Warm-Up
One Round: 100ft Single Arm OH KB Carry (Each) + 100ft KB Farmers Carry + 100ft Front Rack KB Carry
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
4 Hang 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 x 4 reps starting with an empty bar (Add weight only if mobility allows)
Followed by….
Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep @ below 60% of 1-RM Snatch
B.
Every 75 seconds, for 10 minutes (8 sets):
Hang Snatch
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 74% of 1-RM Snatch
Sets 5-8 = 1 rep @ 77-80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
Sets 1-3 = @ 65% of 1-RM Clean & Jerk
Sets 4-6 = @ 70% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat
Sets 1-2 = 7 reps @ 65 to 70%
Sets 3-4 = 5 reps @ 70 to 75%
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Push-Ups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch, 4 Power Cleans
4 Hang Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Power Snatch x 1 rep @ 70 to 77% of 1-RM Power Snatch
B.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean + Power Jerk x 1 rep
Sets 1-3 = @ 72% of 1-RM Power Clean + Power Jerk
Sets 4-6 = @ 77% of 1-RM Power Clean + Power Jerk
C.
In 17 minutes, establish a 7-RM Front Squat
D.
Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 10-12 reps @ 60%
E.
Three sets of:
Barbell Lunges x 8 reps each leg
Rest as needed
Friday (Session Three)
Suggested Warm-Up
1 Round: 30 Cal Bike or Row + 15 Box Step-Ups + 15 Narrow Grip Pushups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 Hang 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 Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
Sets 1-2 = @ 68% of 1-RM Clean & Jerk
Sets 3-4 = @ 73% of 1-RM Clean & Jerk
Sets 5-6 = @ 78% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Lift Off + Snatch Pull + Power Snatch + Snatch) x 1 rep
Sets 1-3 = @ 70% of 1-RM Snatch
Sets 4-6 = @ 73 to 76% of 1-RM Snatch
D.
Every 90 seconds, for 10:30 (7 sets):
Back Squat x 2 reps @ 75 to 80%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Wide Grip Pullups x 10 reps
Ab Wheel Rollouts x 30 seconds
Rest as needed