Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups
2 Rounds: 10 Reverse Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*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 Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(2 Clean Lift Offs + Clean) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean
Sets 3-4 = @ 70% of 1-RM Clean
Sets 5-6 = @ 75% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk
Sets 1-2 = 2 reps @ 65% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 70% of 1-RM Split Jerk
Sets 5-6 = 2 reps @ 75% of 1-RM Split Jerk”
D.
Five sets of:
Back Squat x 7 reps @ 63-71%
Rest 30 seconds
Wide Grip Pullups x 6 reps
Rest 30 seconds
Single Arm DB Row with 1 second pause at top x 6 reps each arm
Rest as needed
*Start your sets at 63% and aim to work up to 71% across the sets if 63% feels easy.
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 4 minutes (4 sets):
Snatch Balance x 2 reps @ below 75% 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 2 minutes, for 12 minutes (6 sets):
(2 Snatch Deadlifts + Hang Snatch) x 1 rep
Set 1 = @ 65% of 1-RM Snatch
Sets 2-3 = @ 70% of 1-RM Snatch
Sets 4-6 = @ 75% of 1-RM Snatch
C.
In 12 minutes, establish a 5-RM Overhead Squat
*We are limiting the time on this on purpose. So you likely only get up to a “Heavy” set of 5 rather than a true maximal set of 5 this week.
D.
Four sets of:
Deadlift with 1 second pause at knee x 8 reps starting at 55% of 1-RM Deadlift
Rest as needed
*Start at 55% of your 1-RM Deadlift weight and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.
E.
Three sets of:
Ab Rollouts x 10 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
1 Round: 25 Cal Bike or Row + 20 KB Goblet Squats + 15 Pushups + 10 Box Step-Ups + 5 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 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 4 reps
Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 2 reps @ 67-72%
C.
Every 2 minutes, for 10 minutes (5 sets):
(Slow Pull Clean + Jerk) x 2 reps
Set 1 = @ 60% of 1-RM Clean & Jerk
Sets 2-3 = @ 65% of 1-RM Clean & Jerk
Sets 4-5 = @ 70% of 1-RM Clean & Jerk
D.
Four sets of:
Front Squat x 8 reps starting at 57% of 1-RM Front Squat
*Start at 57% of your 1-RM Front Squat and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
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)