Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Power Snatch
5 Power Cleans
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch with a 2 second pause at knee & 2 second pause in catch x 1 rep
*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%
C.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Clean
x 2 reps @ 60-75% of 1-RM Power Clean
*Feet should start in your landing position
D.
Every minute, on the minute, for 7 minutes (7 sets):
Back Squat x 2 reps @ 60-70% of 1-RM Back Squat
Focus on maximal speed here!
E.
Three sets of:
Close Grip Pushups x 45 seconds
Single Leg KB or DB RDL x 8 reps each leg w/ 4 second lowering phase”
Wednesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
200 M run
6 Step-Ups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Power Snatch
6 Cleans
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
Build over the course of the 4 sets.
(Use this as a warmup & to practice your pull underneath the bar.)
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 2 Front Squats + 1 Jerk @ 55-70% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 2 second pause in catch x 2 reps
*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75-80%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 2 second pause at bottom x 3 reps @ 60-70%
E.
Three sets of:
Chin-Ups x 45 seconds
DB or KB Front Rack Lunges x 45 seconds
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Hang Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
No Contact Snatch x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch + 2 Hang Snatch) x 1 rep @ 65-70% of 1-RM Snatch
C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk x 1 rep @ 75%
D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 3 second upward phase x 3 reps @ 50-65% of 1-RM Back Squat
E.
Two sets of:
V-Ups x 60 seconds
Dips x 60 seconds
Rest x 60 seconds