Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 5 Inchworm Pushups
2 Rounds: 10 Reverse Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(2 Clean Lift Offs + Clean) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean
Sets 3-4 = @ 70% of 1-RM Clean
Sets 5-6 = @ 75% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
Sets 1-2 = 2 reps @ 65% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 70% of 1-RM Split Jerk
Sets 5-6 = 2 reps @ 75% of 1-RM Split Jerk
D.
Five sets of:
Back Squat x 7 reps @ 63-71%
Rest 30 seconds
Wide Grip Pullups x 6 reps
Rest as needed
*Start your sets at 63% and aim to work up to 71% across the sets if 63% feels easy.
E.
Three sets of:
Staggered Leg Good Mornings x 6 reps each leg
Single Arm DB Row with a 1 second pause at top x 6 reps each arm
Rest as needed between sets
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 25 Cal Bike or Row + 20 Box Step-Ups + 15 Pushups + 10 Burpees
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Slow Pull Power Snatch, 5 Hang Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
Sets 1-3 = @ 67% of 1-RM Power Snatch
Sets 4-6 = @ 73% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 3 reps
Sets 1-3 = @ 67% of 1-RM Power Clean
Sets 4-6 = @ 73% of 1-RM Power Clean
C.
In 15 minutes, establish a 5-RM Overhead Squat
D.
Four sets of:
Deadlift x 10 reps starting at 57% of 1-RM Deadlift
Rest as needed
*Start at 57% of your 1-RM Deadlift weight and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension Hold x 30-45 seconds
Rest as needed
*You can start with your bodyweight on the Hold, and, add weight if you feel comfortable (Either add a barbell on your back, or, hold a plate behind your neck)
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 8 KB Goblet Squats + 8 KB Swings + 8 KB Presses
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
*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):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
B.
Every 2 minutes, for 14 minutes (7 sets):
(2 Snatch Deadlifts + Hang Snatch) x 1 rep
Set 1 = @ 63% of 1-RM Snatch
Sets 2-4 = @ 68% of 1-RM Snatch
Sets 5-7 = @ 73% of 1-RM Snatch
C.
Five sets of:
Front Squat x 8 reps starting at 58% of 1-RM Front Squat
*Start at 58% of your 1-RM Front Squat and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.
D.
Two sets of:
Bent Over Row with a 2 second pause at top x 8 reps
Banded March x 3 minutes
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 15 Cal Bike or Row + 15 Cossack Squats
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 3 minutes (3 sets):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps @ 70 to 75%
C.
Every 2 minutes, for 14 minutes (7 sets):
(Slow Pull Clean + Jerk) x 2 reps
Sets 1-2 = @ 69%
Sets 3-4 = @ 72%
Sets 5-7 = @ 75%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips x 10 reps
Single Leg Glute Bridge x 15 reps
Hanging Leg Raises x 10 reps
Rest as needed
Saturday (Session Five)
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 the empty bar)
A.
In 14 minutes, build to a 2-RM Muscle Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch
Sets 1-2 = 3 reps @ 85% of 2-RM Muscle Snatch
Sets 3-4 = 2 reps @ 90% of 2-RM Muscle Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
Sets 1-2 = 2 reps @ 65% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
Sets 5-7 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull x 4 reps @ 85 to 90% of 1-RM Snatch
D.
Five sets of:
Back Squat with a 4 second upward phase x 7 reps starting at 50% of 1-RM Back Squat
*Start at 50% of your 1-RM Back Squat and slowly work up across the sets. Do not work to a maximal set, but, make the last 3 sets very challenging.
E.
Three sets of:
Romanian Deadlift x 12 reps
Pull-Ups x 12 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed