Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 KB Press + 10 KB Goblet Squats + 10 KB Swings
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Power Cleans
5 Snatch Balances, 5 Power Jerks
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 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.
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 75-80%
*Sets 3-4 = 2 reps @ 80-85%
*Sets 5-6 = 1 rep @ 85-90%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 4 reps
*Sets 1-2 = @ 75%
*Sets 3-5 = @ 75-80%
E.
Three sets of:
Wide Grip Pullups x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds
Wednesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Jumping Air Squats + 20 Meter Bear Crawl + 30 second plank
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Hang Cleans
4 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 75-80%
B.
Every 2 minutes, for 10 minutes (5 sets):
(Clean + Hang Clean + Jerk)
*Sets 1-2 = 2 reps @ 70-75% of 1-RM Clean & Jerk
*Sets 3-5 = 1 rep @ 75-85% of 1-RM Clean & Jerk
C.
Four sets of:
Push Press x 2-3 reps @ 84-92%
Rest as needed between sets
D.
Every 2:30, for 12:30 (5 sets):
Back Squat x 2 reps @ 80-92%
*Start at 80% and aim to work up to 92% across the sets.
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Friday (Session Three)
Suggested Warm-Up
2 Rounds: 3 Pull-Ups + 6 Burpees + 10 Cossack Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
3 Power Cleans, 3 Overhead Squats
3 Power Snatch, 3 Jerk Grip Overhead Squats
3 Snatch
3 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):
Drop Snatch x 3 reps
Build over the course of the 3 sets. These are warmup / positional exercises, the focus is not on heavy weight.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch
x 1 rep @ 83-87%
The goal here is consistency!
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean + Front Squat + Jerk) x 1 rep @ 85-93%
*Start at 85% and aim to work up to 93% across the sets.
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 4 reps @ 75%
*Sets 3-4 = 4 reps @ 80%
*Sets 5-6 = 3 reps @ 85%
*Set 7 = 3 reps @ 85-90% (Aim for 90% here)
E.
One Set of Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete