Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 5 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
3 Muscle Cleans, 3 Front Squat
3 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 minute, on the minute, for 4 minutes (4 sets):
Tall Clean
x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean + Front Squat
*Sets 1-3 = 1 rep @ 75-80% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 75 seconds, for 6:15 (5 sets):
Mid Hang Power Snatch x 1 rep
*Sets 1-2 = @ 75-80% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Set 5 = @ 90% of 1-RM Power Snatch
D.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 5-15lbs more than last week
This is the LAST week of this progression – push it! If it was pretty easy last week, go up 10-15lbs. If it was pretty difficult, just go up 5lbs.
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc.
E.
In 6 minutes, accumulate:
40 Pullups
50 V-Ups
Wednesday (Session Two)
Suggested Warm-Up
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 minutes, for 10 minutes (5 sets):
(Clean Pull + Clean + Front Squat + Jerk) x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 85% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 2 reps @ 85-95% of your heavy set of 3 from last week
C.
Four sets of:
Deadlift x 5-6 reps
*Sets 1-2 = @ 70-75% of 1-RM Deadlift
*Sets 3-4 = @ 75-80% of 1-RM Deadlift
Rest as needed between sets.
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up:
3 Rounds for quality:
4 Burpee Box Jump Overs
7 Pushups
10 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch 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 10:30 (7 sets):
(Snatch + Hang Snatch
) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80-85% of 1-RM Snatch
*Sets 5-7 = @ 85-90% of 1-RM Snatch
C.
Every 75 seconds, for 6:15 (5 sets):
Power Clean + Power Jerk
x 1 rep @ 85% 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 @ 5-15lbs more than last week
Rest as needed between sets
This is the final week of this progression, push it! You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
E.
In 10 minutes, build to a 10-RM Bench Press