Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 75 seconds, for 6:15 (5 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the five sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Clean x 2 reps @ 73% of 1-RM Power Clean
D.
Front Squat: 5-4-4-3-3-3 @ 75-80% of 1-RM Front Squat
Rest as needed between sets
You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc.We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!
E.
Four sets of:
Pull-Ups x 8 reps
Face Pulls x 20 reps
Rest as needed
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested. Warm-Up
2 Rounds: 12 Air Squats, 12 Pushups, 6 Pull-Ups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch
5 Power Snatch
5 Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps @ 75-80%
B.
Four sets of:
Bench Press x 6 reps @ 70% to 80% of 1-RM Bench Press
*Start at 70% and aim to work up slowly across the 4 sets.
C.
Every 2 minutes, for 12 minutes (6 sets):
2″ Deficit Deadlift x 4 reps @ 65% to 75% of 1-RM Deadlift
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Every 2:30, for 10 minutes (4 sets):
Standing Single-Arm DB Press x 10 reps each arm
Aim for three heavy working sets.
E.
Three sets of:
Step-Ups to Parallel Box x 6 reps each leg
Rest as needed
Aim for 3 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 9 Air Squats + 6 Inchworm Pushups + 3 Burpees
1 Round: 10 Jumping Lunges, 10 Pullups
With empty bar:
5 Deadlift, 5 Press, 5 Front Squats
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squats
3 Squat Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean x 4 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Pull + Clean Pull with a 2 second pause at knee + Clean) x 1 rep
Sets 1-3 = @ 70% of 1-RM Clean
Sets 4-6 = @ 75% of 1-RM Clean
Sets 7-8 = @ 80% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 5 reps @ 73-78%
D.
Three sets of:
Death March x 30 steps
Inverted Row x 15 reps
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday (Recovery Day)
Friday (Session. Four)
Suggested Warm-Up
2 Rounds: 5 KB Swings + 5 KB Press each arm + 5 KB Goblet 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 Power Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps
Box Jump x 5 reps
Start with the empty bar for set 1 and build up to 75% for the Front Squat across the sets. Increase the height of the box each set.
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
Sets 1-2 = 3 reps @ 65% of 1-RM Snatch
Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
Sets 5-6 = 2 reps @ 75% of 1-RM Snatch
C.
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.
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 12 reps
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
E.
Three sets of:
DB Hammer Curls x 15 reps
Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
Going for a little less volume today after a heavy week!
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 3 reps @ 75% of 1-RM Power Jerk
B.
Five sets of:
Back Squat with a 3 second lowering phase x 3 reps @ 65 to 75% of 1-RM Back Squat
*Start at 65% and aim to work up across the sets
C.
Every 2:30, for 10 minutes (4 sets):
Barbell Z-Press x 10 reps
D.
Three sets of:
Barbell Reverse Lunges x 8 reps each leg
Pull-Ups x 8 reps
Stationary Dips x 8 reps
Rest as needed