Monday (Session One)
Suggested Warm-Up:
3 Rounds: 6 Cossack Squats + 6 Inchworm Pushups + 6 Box Step Ups
With empty bar:
10 Good Mornings, 10 Air Squats, 10 Snatch Grip Presses
5 Muscle Snatch, 3 Overhead Squats
3 Squat Snatch, 3 Overhead Squat
*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):
Tall Snatch x 3 reps
Build over the course of the 6 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 90 seconds, for 6 minutes (4 sets sets):
Power Clean x 3 reps @ 65-80% of 1-RM Power Clean
*Start at 65% and build up across the sets.
D.
In 16 minutes, establish a 1-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep @ 40-60% of 1-RM Clean
B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 75%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
*Sets 7-8 = @ 80% of 1-RM Power Snatch
D.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat
x 2 reps with a 2 second pause in the bottom @ 70%
E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Power Snatch
4 Power Clean
4 Cleans, 4 Jerks
A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch without moving feet x 1 rep @ 70-80% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 17 minutes, establish a 1-RM Front Squat
D.
Two sets of:
DB Bench Press x 20 reps
Banded March x 3 minutes
Rest as needed