Monday (Session One)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Jerk x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk with a 3 second pause in split x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 6 minutes (4 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second lowering phase and 3 second upward phase x 3 reps @ 60-65% of 1-RM Back Squat
E.
Three sets of:
Chinups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
Four Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Hip Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Hip Snatch x 2 reps @ 65-70% of 1-RM Snatch
B.
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.
C.
Every 2 minutes, for 8 minutes (4 sets):
2″ Deficit Deadlift x 5 reps @ 60-70% of 1-RM Deadlift
*This is meant to be done with moderate weight, not heavy, so adjust accordingly if needbe.
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Three sets of:
Barbell Lunges x 5 reps each leg
Rest as needed
Build in weight each set.
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 45 seconds
Rest as needed
Friday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Hook No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 5 minutes (4 sets):
3-Position Snatch x 1 rep
Build over the course of the four sets.
This is meant to be warmup / positional exercise, not meant to go “heavy” on it.
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Hook No Feet Snatch x 2 reps
*Sets 1-5 = @ 55-60% of 1-RM Snatch
*Sets 6-10 = @ 65% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Hang Power Clean x 2 reps @ 70% of 1-RM Power Clean
D.
Every minute, on the minute, for 6 minutes (6 sets):
Front Squat with a 3 second pause at the bottom x 2 reps @ 70-75%
E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds