Monday (Session One)
Suggested Warm-Up
3 Rounds: 8 Bulgarian Split Squats + 8 Pushups + 8 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Mid Hang 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 9 minutes (6 sets):
Mid Hang Snatch
Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
Sets 5-6 = 2 reps @ 70% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 3 reps @ 70%
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat with a 4 second upward phase x 5 reps @ 50 to 60%
E.
Three sets of:
Pull-Ups x 5 reps
V-Ups x 45 seconds
DB Shoulder Front Raises x 12 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
30 Cal Bike or Row
1 Round: Hold bottom of Air Squat for 1 minute + Hold Plank for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans
5 Power Cleans, 5 Front Squats
5 Hip Cleans
*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 Clean x 1 rep at 40-65% of 1-RM Clean
B.
Every 90 seconds, for 9 minutes (6 sets):
Hip Clean x 2 reps @ 60 to 70% of 1-RM Clean
C.
Every 2:30, for 10 minutes (4 sets):
Power Snatch x 4 reps @ 70% of 1-RM Power Snatch
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 12 reps @ 50 to 60% of 1-RM Deadlift
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 25 Cal Row or Bike + 20 Bulgarian Split Squats + 15 Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull 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 minute, on the minute, for 9 minutes (9 sets):
Slow Pull Snatch x 1 rep @ 60 to 70%
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat w/ double bounce x 3 reps
Sets 1-3 = @ 70%
Sets 4-5 = @ 75%
D.
In 20 minutes, establish a 1-RM Push Press
E.
Three sets of:
Stiff Legged Deadlifts x 8 reps
Rest 45 seconds
DB 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)
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 90 seconds, for 6 minutes (4 sets):
3-Position Power Snatch x 1 rep at 40-65% of 1-RM Snatch
B.
Every 90 seconds, for 90 minutes (6 sets):
Hang Snatch x 2 reps @ 65% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps @ 67% of 1-RM Power Clean
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 8 reps @ 60 to 65% of 1-RM Front Squat
E.
One Set of Tabata 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:
1 Round: 50ft Single Arm KB OH Carry + 50ft KB Single Arm KB Front Rack Carry
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Cleans, 5 Front Squat
5 Power Clean, 5 Push Press
5 Cleans
*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.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean Pull + Clean x 1 rep
Sets 1-3 = @ 65% of 1-RM Clean & Jerk
Sets 4-6 = @ 75% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat w/ 2 second pause at bottom x 5 reps @ 55 to 65% 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