Monday (Session One)
Suggested Warm-Up
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Tall Snatch
5 Snatch w/ 2 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Muscle Snatch x 2 reps
*Keep this lighter (Less than 50% of 1-RM Snatch) and focus on a fast / close turnover.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 3 reps @ 85-100% of your 4-RM weight
*Start at 85% of your 4-RM weight and aim to work up as the sets go on.
D.
Five sets of:
Push Press x 2 reps
Rest as needed between sets
*Start at 80% and slowly work up heavier across the sets.
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom x 45 seconds
Rest as needed”
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 10 Cossack Squats + 20m 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 Power Snatch, 4 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):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
Every 75 seconds, for 10 minutes (8 sets):
Hang Power Clean + Power Jerk x 1 rep @ 80%
C.
Four sets of:
Deadlift x 4 reps @ 80-90% of 4-RM Deadlift weight
Rest 2 minutes between sets
Start at 80% of your 4-RM and work up to 90% of your 4-RM weight across the sets.
*If you don’t know your 4-RM deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Incline Bench Press x 15 reps
Rest 90 seconds
E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups
The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
1 Round: Plank x 1 minute
With empty bar:
10 Deadlift, 10 Muscle Cleans, 10 Press In Split
4 Power Cleans, 4 Jerk Grip Overhead Squats
4 Cleans, 4 Front Squats
4 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Muscle Clean x 2 reps
*Keep this under 50% of your 1-RM Clean and focus on a sharp & close turnover!
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Hang Clean x 1 rep
*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80-85% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85-90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 80-85%
The goal today is consistency!
D.
Six sets of:
Front Squat x 1 rep @ 85-95%
Rest as needed between sets
*Start at 85% and slowly work up across the sets.
E.
Three sets of:
Ab Rollouts x 45 seconds
Chin Ups with a 2 second pause at top x 45 seconds
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
1 Round: 20 Box Step-Ups + 20 Pushups + 20 Cal Bike or Row + 20 Sit-Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squats
5 Power Snatch, 5 Snatch Balances
5 Snatch Lift Off, 5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on
B.
Every 2 minutes, for 20 minutes (10 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 8-10 = 2 reps @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 2 reps @ 80-87%
*Start at 80% and aim to work up slowly across the sets.
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 3 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)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 10 minutes (5 sets):
No Feet Power Snatch x 3 reps @ 60% of 1-RM Power Snatch
*Feet should start in your landing position.
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean x 3 reps @ 70% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull x 2 reps @ 115% of 1-RM Clean
D.
Six sets of:
Front Squat with a 2 second pause at bottom x 3 reps
*Start at 70% and aim to work up across the sets. Don’t build to a maximum, but, the last 4 sets should be challenging.
E.
Three sets of:
Romanian Deadlift with a 2 second pause at bottom x 10 reps
Pullups x 10 reps
Rest as needed
(Goal weight for RDL should be 60-70% of 1-RM Clean)