Monday (Session One)
Suggested Warm-Up:
1 Round: 1 Minute Air Squats + 1 Minute Plank
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*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):
Tall Clean x 2 reps below 60% of 1-RM Clean
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Deadlift + Clean) x 1 rep
Sets 1-2 = @ 72% of 1-RM Clean
Sets 3-4 = @ 76% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
Every minute, on the minute, for 6 minutes (6 sets):
Split Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 70% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 75% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
D.
Four sets of:
Back Squat x 7 reps @ 65-73% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Wide Grip Pull-Ups x 6 reps
Rest 30 seconds
Bent Over Row with a 1 second pause at top x 6 reps
Rest as needed
*Start your sets at 65% and aim to work up to 73% across the sets if 65% feels easy.
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 12 KB Swings + 12 KB Snatch Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
5 Hang 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):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
(Snatch High Pull + 2 Hang Snatch) x 1 rep
Set 1 = @ 71% of 1-RM Snatch
Sets 2-3 = @ 75% of 1-RM Snatch
Sets 4-6 = @ 78% of 1-RM Snatch
C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat with a 2 second pause in bottom x 2 reps @ your 5-RM weight from last week
D.
Four sets of:
Deadlift with a 1 second pause at knee x 7 reps starting at 58% of 1-RM Deadlift
Rest as needed
*Start at 58% 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:
Hanging Leg Raises with a 1 second hold at top x 10 reps
DB Lunges with a back leg elevated slightly x 6 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 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):
Tall Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch
Set 1 = 2 reps @ 68%
Sets 2-3 = 2 reps @ 73%
Sets 4-6 = 1 rep @ 78%
C.
Every 2 minutes, for 12 minutes (6 sets):
(Slow Pull Clean + Jerk) x 2 reps
Sets 1-2 = @ 65%
Sets 3-4 = @ 70%
Sets 5-6 = @ 75%
D.
Four sets of:
Front Squat x 7 reps starting at 61% of 1-RM Front Squat
Rest as needed
*Start at 61% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed