Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges, 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Muscle Snatch, 3 Overhead Squats
3 Squat Cleans, 3 Press In Split
3 No Feet Snatch, 3 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Snatch x 1 rep
Keep this light & use it as a warmup. Don’t go heavier than 60% of your 1-RM Snatch.
B.
Every minute, on the minute, for 6 minutes (6 sets):
(Power Clean + Power Jerk + Power Clean) x 1 rep
*Sets 1-3 = @ 65-70% of 1-RM Power Clean + Power Jerk
*Sets 4-6 = @ 70-75% of 1-RM Power Clean + Power Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Snatch x 2 reps
*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-6 = @ 70% of 1-RM Snatch
D.
Every 90 seconds, for 15 minutes (10 sets):
Back Squat x 3 reps @ 70-75%
This is not meant to be heavy as today is a lighter day. The focus is to have maximal speed on every rep!
E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds
Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Pushups + 8 Box Step-Ups + 8 Reverse Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Cleans
4 Hang Cleans, 4 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch
*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Set 7 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Snatch.
B.
Every 2 minutes, for 10 minutes (5 sets):
(Hang Clean + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 75-80% of 1-RM Clean & Jerk
*Sets 3-5 = @ 80-85% of 1-RM Clean & Jerk
C.
In 15 minutes, establish a 1-RM Push Press
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 1 rep @ 85-95%
*Start at 85% and aim to work up to 95% across the sets.
E.
Three sets of:
Chin-Ups x 10 reps
V-Ups x 30 seconds
Rest 45 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
5 Power Cleans, 5 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 with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
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 minute, on the minute, for 8 minutes (8 sets):
Snatch High Pull + Hang Snatch x 1 rep @ 65-75% of 1-RM Snatch
C.
Every minute, on the minute, for 6 minutes (6 sets):
(Clean + 2 Jerks) x 1 rep @ 70%
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat to parallel x 4 reps
*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat
E.
Every 2:30, for 7:30 (3 sets):
Barbell Strict Press x 10 reps
Barbell Bicep Curls x 10 reps