Monday (Session One)
Suggested Warm-Up:
3 Rounds: 10 Cal Bike + 3 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Cal Row + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Split Jerk
*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
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Clean & Power Jerk with a 2 second pause in catch x 1 rep
*Sets 1-4 = @ 65%
*Sets 5-8 = @ 70-75%
C.
Every minute, on the minute, for 6 minutes (6 sets):
Split Jerk with a 2 second pause in catch x 2 reps @ 60-70% of 1-RM Split Jerk
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:
Pull-Ups with a 4 second upward phase x 8 reps
Bent Over Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
5 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
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep @ 65-70% of 1-RM Power Snatch
C.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat
x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. 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.
D.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Snatch
E.
Three sets of:
3-Way Plank x 45 seconds each side
Front Rack Barbell Lunges x 5 reps each leg
Rest 60 seconds
Friday (Session Three)
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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Contact Snatch x 1 rep @ 55-65% of 1-RM Snatch
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk
x 2 reps @ 60-70% of 1-RM Power Clean
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.
In 14 minutes, establish a 1-RM Close Grip Bench Press