Monday (Session One)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
4 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 5 reps
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 13 minutes (13 sets):
Snatch x 1 rep @ 80%
This is week 2 of the 3week EMOM progression! Same goal this week, consistency!
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat x 5 reps @ 70-80%
This is not meant to be maximal. The focus is to have good speed on every rep but work up from 70% to 80% across the 7 sets.
D.
Three sets of:
Back Extension Barbell Row x 8 reps
Pull-Ups x 12 reps
Rest 90 seconds
(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 11 minutes (11 sets):
Power Snatch
x 1 rep @ 80%
B.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%
C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-3 reps @ 95-100% of your 4-RM weight
Start at 95% of your 4-RM and try to get 3 reps. If you’re able to get all 3 reps for the first 3 sets, then bump the weight up to 100% of your 4-RM.
*If you don’t know your 4-RM Bench Press, establish that today instead of doing these sets.
D.
In 18 minutes, establish a 1-RM Deadlift
E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Friday (Session Three)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
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 minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press)
x 5 reps
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every minute, on the minute, for 13 minutes (13 sets):
Clean & Jerk x 1 rep @ 80%
C.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause in the bottom x 3 reps @ 60-75%
*Start at 60% and work up across the sets.
D.
Three sets of:
Barbell Step Ups x 5 reps each leg
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds
(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)