Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping 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
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75% of 1-RM Clean & Jerk
C.
Every 75 seconds, for 6:15 (5 sets):
Low Hang Power Snatch
*Set 1 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Snatch
D.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 65-70% of 1-RM Back Squat
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc. This first week is NOT meant to be maximal, but to accumulate volume. We will be doing a 3 week progression of this exact rep scheme, so error on the side of starting a little lighter this week!
E.
In 5 minutes, accumulate:
30 Pull-Ups
45 V-Ups
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2:30, for 10 minutes (4 sets):
(Clean Pull + Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75-80% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 3 reps
Build in weight as you go. Aim to work up to a moderately heavy (but not maximal) set of 3.
C.
Three sets of:
Snatch Deadlift x 10 reps
Rest as needed between sets
Start at 70-80% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Three sets of:
Front Rack Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Bent Over Row x 10 reps
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
Friday (Session Three)
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 Squat 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):
Snatch Balance x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-5 = @ 70% of 1-RM Snatch
*Sets 6-8 = @ 75% of 1-RM Snatch
C.
Every 75 seconds, for 6:15 (5 sets):
Power Clean + Power Jerk x 2 reps @ 75% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
D.
Front Squat: 6-6-5-5-4-4 @ 70-75% of 1-RM Front Squat
Rest as needed between sets
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!
E.
In 10 minutes, build to a 10-RM Bench Press