Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 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 Power Cleans, 3 Front Squats
3 Press In Split, 3 Squat Cleans
*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):
Press In Clean (Sots Press) x 5 reps
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 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 7:30 (5 sets):
Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Set 5 = 1 rep @ 85% of 1-RM Power Snatch
D.
Every 2:30, for 12:30 (5 sets):
Back Squat x 4 reps @ 80-85%
We want this to be challenging by the last 2 sets, but, not maximal.
E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 + 2 Jerks x 1 rep @ 75-80% of 1-RM Clean & Jerk
B.
In 14 minutes, establish a 3-RM Overhead Squat
C.
Every 3:30, for 10:30 (3 sets):
Snatch Deadlift x 10 reps
Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 heavy working sets.
E.
Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed
(Goal weight should be 65-75% of 1-RM Clean for RDL)
Friday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 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 Snatch without moving feet
*Every new line means take a short break before moving to the next movements
*Note: We are doing our deload different this cycle. Instead of taking 1 week altogether for a deload, we are starting this on friday after a heavy first 2 days this week.
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch without moving feet x 1 rep
*Sets 1-5 = @ 65% of 1-RM Snatch
*Sets 6-10 = @ 70% 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 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk x 1 rep @ 70% of 1-RM Power Clean
D.
Every minute, on the minute, for 10 minutes (10 sets):
Front Squat x 1 rep @ 75%
E.
Three sets of:
V-Ups x 45 seconds
Pushups x 45 seconds
Rest 60 seconds