Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
30 seconds plank
30 seconds lateral hops over line
30 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
*This is a Deload Week*
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 90 seconds, for 12 minutes (8 sets):
(Snatch High Pull + Snatch) x 1 rep
Sets 1-4 = @ 64%
Sets 5-8 = @ 72%
C.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Clean + Hang Clean + Jerk x 1 rep @ 60 to 70% of your 1-RM Clean & Jerk
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat with a 4 second lowering phase x 3 reps at 55 to 70%
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 8 reps
Ab Wheel Rollouts x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pull-Ups, 5 Pushups, 10 Lunges, 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 8 Strict Press
4 No Feet Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 12 minutes (8 sets):
No Feet Power Snatch
Sets 1-4 = 2 reps @ 63% of 1-RM Power Snatch
Sets 5-8 = 1 rep @ 70% of 1-RM Power Snatch
B.
Four sets of:
Bench Press x 7 reps @ 60% to 75% of 1-RM Bench Press
*Start at 60% and aim to work up slowly across the 4 sets.
C.
Three sets of:
Snatch Deadlift x 4 reps @ 90% of 1-RM Snatch and build as you go.
Rest as needed between sets
Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 10 minutes (4 sets):
Standing DB Press x 10 reps
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: 5 Inchworm Pushups + 10 Box Jumps
2 Rounds: 5 Pull-Ups + 10 DB Overhead Walking Lunges
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Cleans, 3 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep @ 40 to 60% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
Sets 1-2 = @ 60% of 1-RM Clean & Jerk
Sets 3-4 = @ 65% of 1-RM Clean & Jerk
Sets 5-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat to parallel x 5 reps @ 55 to 70%
Just changing the stimulus up here. Making you put on the brakes and explode back up rather than catching a bounce out of the bottom!
D.
Three sets of:
Death March x 30 steps
Inverted Row x 12 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
1 Round: 20Cal Bike or Row + 100ft Double KB Carry in Front Rack + 100ft KB Single Arm Suitcase Carry
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Front Squat
5 Muscle Snatch
5 Power Snatch
5 Snatch
*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 1 rep
Box Jump x 3 reps
Start with the empty bar for set 1 and build up to 85% 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 minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep
Sets 1-4 = @ 60%
Sets 5-8 = @ 65%
Sets 9-12 = @ 70%
C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk x 2 reps
Sets 1-3 = @ 63% of 1-RM Clean & Jerk
Sets 4-7 = @ 73% of 1-RM Clean & Jerk
D.
Four sets of:
Dips x 12 reps
Rest 30 seconds
Skull Crushers x 12 reps
Rest 60 seconds
E.
Three sets of:
Barbell Bicep 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.
A.
Every minute, on the minute, for 9 minutes (9 sets):
Slow Pull Power Snatch x 1 rep @ 60 to 70%
B.
Every minute, on the minute, for 9 minutes (9 sets):
No Feet Power Clean x 2 reps @ 65%
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 7 reps @ 63%
D.
Four sets of:
Press In Split Jerk Position x 5 reps
Increase in weight slowly across the 4 sets and building to a heavy set of 5!
E.
Three sets of:
Barbell Lunges x 8 reps each leg
Pull-Ups with a 3 second lowering phase x 8 reps
Rest as needed