Monday (Session One)
Suggested Warm-Up:
1 Round: 25 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Press In Split, 5 Split Jerks
*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):
Tall Jerk x 2 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk
Sets 1-2 = 3 reps @ 65%
Sets 3-4 = 2 reps @ 75%
Sets 5-8 = 1 rep @ 85%
C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 83%
D.
In 16 minutes, establish a 12 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 10 reps @ 93% of today’s 12 Rep Max
E.
Three sets of:
Pull-Ups 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:
1 Round: 15cal Bike or Row + 10 DB Snatch each arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Mid Hang Power Snatch, 4 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch
Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Clean
Sets 1-2 = 2 reps @ 75%
Set 3 = 2 reps @ 80%
Sets 4-5 = 1 rep @ 85%
C.
Every 2:30, for 10 minutes (4 sets):
Seated DB Strict Press x 10 reps
D.
Four sets of:
Deadlift with a 2 second pause at knee x 4 reps
Sets 1-2 = @ 67% of 1-RM Deadlift
Sets 3-4 = @ 72% of 1-RM Deadlift
Rest as needed between sets
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Suggested Warm-Up:
30Cal Bike or Row
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*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):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
Sets 1-2 = 2 reps @ 75%
Set 3 = 2 reps @ 79%
Set 4 = 1 rep @ 83%
Sets 5-7 = 1 rep @ 85-90%
C.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + 2 Jerks) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 80% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
D.
Five sets of:
Front Squat x 3 reps
Back Squat x 6 reps
Start at 75% of your 1-RM Front Squat and slowly add weight each set. Do 3 Front Squat reps, rack it, and immediately perform 6 back squat reps. Rest as needed between sets
E.
One Set of Tabata Hanging Leg Raises
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete