Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Cossack Squats + 5 Inchworm Pushups
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Power Snatch
3 Snatch, 3 Snatch Press in Receiving
3 Snatch w/ 3 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Power Snatch x 1 rep at 45-65% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep
Sets 1-2 = @ 70% of 1-RM Snatch
Set 3 = @ 75 to 80% of 1-RM Snatch
Sets 4-5 = @ 80 to 85% of 1-RM Snatch
Sets 6-8 = @ 85 to 90% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
(Power Clean + Power Jerk) x 2 reps @ 75% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 87%
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 Back Squat.
E.
Three sets of:
Pull-Ups x 6 reps
Hanging Leg Raises x 45 seconds
DB Shoulder Front Raises x 12 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
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 Snatch, 5 Front Squat
5 Slow Pull Clean + Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps below 55% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Slow Pull Clean + Jerk) x 1 rep @ 80 to 85% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75% of 1-RM Power Snatch
D.
In 20 minutes, establish a 1-RM Deadlift
E.
Every 3 minutes, for 9 minutes (3 sets):
DB Step-Ups to Parallel Box x 8 reps each leg
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
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):
Snatch Balance x 1 rep at 45-80% of 1-RM Snatch (Slowly build as you go)
B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 75 to 80%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2-3 reps @ 100% of your 4-RM weight
*If you don’t know your 4-RM Front Squat, establish that today instead of doing these sets.
D.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 2 reps @ 80-90% of 1-RM Push Press
E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with an empty bar)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep at 40-65% of 1-RM Snatch
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch with a 2 second pause at knee
Sets 1-2 = 2 reps @ 70%
Sets 3-5 = 2 reps @ 75%
Sets 6-7 = 2 reps @ 80%
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 1 rep @ 86% of 1-RM Power Clean
D.
Eight sets of:
Front Squat x 1 rep @ 82-92%
Rest as needed between sets
E.
Two sets of:
Ab Wheel Rollouts x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 60 seconds
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up:
1 Round: 25cal Bike or Row + 100ft DB Front Rack Walking Lunge
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
3 Power Cleans, 3 Power Jerks
3 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 3 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 minutes, for 12 minutes (6 sets):
Clean & Jerk x 1 rep
Set 1 = @ 80%
Set 2 = @ 84%
Set 3 = @ 87%
Set 4 = @ 90%
Set 5 = @ 92%
Set 6 = @ 94%
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch High Pull + Power Snatch) x 1 rep
Sets 1-3 = @ 80% of 1-RM Power Snatch
Sets 4-6 = @ 87% of 1-RM Power Snatch
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps @ 65 to 75%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Bent Over Row x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds