Monday (Session One)
Suggested Warm-Up
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 Hang Snatch
4 Hang 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 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 75 seconds, for 10 minutes (8 sets):
Hang Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Set 3-4 = @ 2 reps @ 75% oif 1-RM Snatch
*Sets 5-8 = 1 rep @ 80-83% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 65% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat
*Sets 1-2 = 7 reps @ 65-70%
*Sets 3-4 = 5 reps @ 75%
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 reps each leg
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch
x 1 rep @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk
C.
In 17 minutes, establish a 7-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 75% of 1-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Friday (Session Three)
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 Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 Clean & 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):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off +Snatch Pull +Power Snatch + Snatch
*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-6 =- @ 75-78% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Cleawn & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk
D.
Every minute, on the minute, for 7 minutes (7 sets):
Back Squat x 2 reps @ 75-80%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Pull-Ups x 10 reps
Sit-Ups x max reps in 60 seconds
Rest 45 seconds