Monday (Session One)
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 Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 3 sets.
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk x 1 rep @ 88-94%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 3 second pause at knee x 2 reps @ 115% of 1-RM Clean
D.
Six sets of:
Front Squat x 3 reps @ 90-95% of your 4-RM weight
Rest as needed between sets
*Start at 90% and aim to work up to 95% across the sets.
E.
Three sets of:
GHD Sit-Up Hold x 30-40 seconds
Hanging Leg Raises x 15 reps
Rest 45 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Cleans
5 Power Cleans
5 Snatch Panda Pulls
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Power Clean x 2 reps @ 70-80% of 1-RM Power Clean
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Panda Pull x 3 reps @ 95% of 1-RM Snatch
C.
Four sets of:
Deadlift x 4 reps @ 85-95% of your 5-RM Deadlift Weight
Rest as needed between sets
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Supinated Grip Bent Over Row x 8 reps
Rest as needed between sets
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: With a light KB + 10 Goblet Squats + 10 Lunges + 10 KB Swings
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 86-94%
C.
Seven sets of:
Back Squat
*Sets 1-3 = 1 rep @ 90-95%
*Sets 4-6 = 2 reps @ 87-92%
*Set 7 = 10 reps @ 63-68%
Rest as needed between sets
D.
In 20 minutes, build to a 4-RM Bench Press
Followed by…
Every 2:30, for 5 minutes (2 sets):
Bench Press x 4 reps @ 95% of 4-RM weight
E.
One Set of:
Plank hold x max time (Hold as long as you possibly can)
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
4 Rounds: 4 Burpees + 8 Air Squats + 4 Pushups + 8 Lunges
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Muscle Snatch
3 Power Cleans, 3 Power Snatch
3 Cleans, 3 Snatch
5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch Lift-Off + Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 84% of 1-RM Snatch
*Set 5 = 1 rep @ 87% of 1-RM Snatch
*Set 6 = 1 rep @ 90% of 1-RM Snatch
*Set 7 = 1 rep @ 93% of 1-RM Snatch
*Sets 8-9 = 2 reps @ 80-85% of 1-RM Snatch
C.
Six sets of:
(Clean + Front Squat + Jerk) x 2 reps @ 80-85% of 1-RM Clean & Jerk
Rest as needed between sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Cossack Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Power Clean
*Every new line means take a short break before moving to the next movements
A.
In 22 minutes, establish a 1-RM Power Snatch
B.
In 22 minutes, establish a 1-RM Power Clean + Power Jerk
C.
Six sets of:
Back Squat with a 3 second pause at bottom x 2 reps @ 70-75% of 1-RM Back Squat
Rest as needed between sets
D.
Four sets of:
Chinups x 6 reps
Rest 2 minutes
E.
Four sets of:
Romanian Deadlift x 6 reps
Rest 2 minutes
(Goal weight should be 80-85% of 1-RM Clean)