Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10cal Bike, 3 Inchworm Pushups, 3 Box Jumps
2 Rounds: 10cal Row, 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Muscle Snatch, 3 Power Snatch
5 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 3 reps
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 Snatch x 2 reps @ 65-70% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean
+ Power Jerk x 1 rep @ 75%
D.
Every minute, on the minute, for 8 minutes (8 sets)
Back Squat with a 5 second lowering phase x 1 rep @ 65-75% of 1-RM Back Squat
E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds
Wednesday (Session Two)
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 5 minutes (5 sets):
Tall Clean x 2 reps
Build over the course of the 5 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Clean + Jerk + Clean x 1 rep @ 60-70% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-2 = @ 60% of 1-RM Power Snatch
*Sets 3-4 = @ 65% of 1-RM Power Snatch
*Sets 5-6 = @ 70% of 1-RM Power Snatch
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 65% of 1-RM Front Squat
E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
4 Rounds: 8 Air Squats, 6 Box Jumps, 4 Burpees, 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Power Snatch
5 Muscle Clean
*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):
No Contact Snatch x 1 rep @ 50-60% of 1-RM Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Clean + Hang Clean x 1 rep @ 65-75% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 4 second pause at bottom x 3 reps @ 50-65% of 1-RM Back Squat
D.
Three sets of:
Bench Press x 8 reps
Barbell Overhead Walking Lunges x 8 reps each leg
Rest as needed
Try to pick a challenging, but not quite maximal weight for Bench Press.