Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Pushups + 10 Burpees + 10 Lunges + 10 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
4 Squat 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 Pull + 6 second lowering phase x 2 reps @ 45-65% of 1-RM Snatch
Followed by…
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Lift-Off + Snatch)
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
At the 11 minute mark…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 75-80% of 1-RM Snatch
C.
In 17 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max
D.
Three sets of:
Pullups x 8 reps
Inverted Row x 8 reps
Glute Ham Raise x 6 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
2 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
4 Hang Power Snatch, 4 Power Cleans
3 Hang Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
(2 Hang Power Cleans + Power Jerk) x 1 rep
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80% of 1-RM Power Clean
C.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press with a 2 second pause at bottom x 5 reps @ 65-75% of 1-RM Bench Press
*Start at 65% and aim to work up across the sets
D.
In 16 minutes, build to a 8-RM Deadlift
E.
Three sets of:
DB Step-Ups to Parallel Box x 6 reps each leg
Dips with a 2 second pause at bottom x 30 seconds
Rest as needed
Aim for 2 heavy working sets.
Friday (Session Three)
Suggested Warm-Up:
3 Rounds: 6 KB Swings + 6 KB Goblet Squats + 6 KB Snatch
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
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):
Tall Clean x 2 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 2 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 2:30, for 10 minutes (4 sets):
(2 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = @ 70% of 1-RM Clean & Jerk
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)
At the 11 minute mark. . .
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk
C.
Four sets of:
Front Squat x 7 reps @ 60-70% of 1-RM Front Squat
Rest as needed between sets
*Start at 60% and aim to work up as you go.
D.
Three sets of:
Seated DB Strict Press x 8 reps
Hanging Leg Raises x 30 seconds
Rest 90 seconds between sets
E.
One Set of Tabata Sit-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete