Monday (Session One)
Suggested Warm-Up:
30 Cal Row + 30 Cal Bike
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hip Snatch
*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):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps below 60% of 1-RM Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Hip Snatch x 1 rep
Sets 1-3 = @ 65% of 1-RM Snatch
Sets 4-6 = @ 70% of 1-RM Snatch
Sets 7-8 = @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power 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 Power Clean + Power Jerk.
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
Sets 1-3 = 8 reps @ 65-70%
Sets 4-5 = 4 reps @ 75-85%
E.
Three sets of:
Pull-Ups x 8 reps
Hanging Leg Raises x 45 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 V-Ups, 10 Box Step-Ups
With empty bar:
5 Front Squat, 5 Deadlift
3 Muscle Clean, 3 Power Clean
3 Clean w/ 3 second pause at knee
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):
Press in Clean (Sots Press) x 4 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee + Jerk) x 1 rep
Sets 1-3 = @ 74 to 78% of 1-RM Clean & Jerk
Sets 4-6 = @ 79 to 84% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep @ 89-94% of 1-RM Power Snatch
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps @ 85-88%
Focus on SPEED & perfect positioning!
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Barbell Lunges x 6 reps each leg
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 50ft DB Farmers Carry + 15 DB Goblet Squats + 10 DB Presses Each Arm
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Drop Snatch x 1 rep at 40-65% of 1-RM Snatch
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
Sets 1-2 = @ 77%
Sets 3-4 = @ 83%
Sets 5-6 = @ 88%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps @ 90-93% of your 4-RM weight
*If you don’t know your 4-RM Front Squat, establish that today instead of doing these sets.
D.
In 17 minutes, establish a 5-RM Push Press
E.
Three sets of:
Good Mornings x 8 reps
Rest 45 seconds
Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
3 Rounds: 6 Burpees + 6 Broad Jumps + 6 Cossack Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Snatch w/ 3 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):
3-Position Power Snatch x 1 rep at 40-65% of 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 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 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean x 1 rep @ 84% of 1-RM Power Clean
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps @ 75 to 85%
*Start at 75% and work your way up slowly as the sets go on.
E.
One Set Tabata of Alternating Arm/Leg 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
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds: 20 seconds Inchworms + 20 seconds Pushups + 20 seconds Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press In Split
4 Power Clean, 4 Split Jerk
4 Clean & Jerks
*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):
Box Jumps x 4 reps
*Try to work up in height as you go.
Every 90 seconds, for 4:30 (3 sets):
Jerk In Split x 3 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 3 reps
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 2 reps @ 82% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3 second pause at knee x 1 rep
Sets 1-3 = @ 80% of 1-RM Power Snatch
Sets 4-6 = @ 85% of 1-RM Power Snatch
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 83 to 90% of 1-RM Back Squat
E.
Three sets of:
Pendlay Row x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
Rest 60 seconds