Monday (Session One)
Suggested Warm-Up:
3 Rounds: 5 Burpees + 5 Box Jumps
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Low Hang Cleans
*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 Power Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Low Hang Clean)
Sets 1-2 = 2 reps @ 75% of 1-RM Clean
Sets 3-4 = 1 rep @ 80% of 1-RM Clean
Sets 5-6 = 1 rep @ 85% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk with a 2 second pause in catch x 1 rep
Sets 1-2 = @ 80%
Sets 3-4 = @ 85%
Sets 5-6 = @ 90%
D.
Five sets of:
Back Squat x 4 reps @ 77-87% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Pull-Ups x 8 reps
Rest as needed
*Start your sets at 77% and aim to work up to 87% across the sets if 77% feels easy.
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Ab Rollouts x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 10 DB Snatch + 5 Inchworms + 10 DB Press
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 No Feet Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
Set 1 = 2 reps @ 75% of 1-RM Power Snatch
Set 2 = 2 reps @ 80% of 1-RM Power Snatch
Set 3 = 1 rep @ 85% of 1-RM Power Snatch
Set 4 = 1 rep @ 90% of 1-RM Power Snatch
Set 5 = 1 rep @ 94% of 1-RM Power Snatch
Set 6 = 1 rep @ 98% of 1-RM Power Snatch
Sets 7-8 = 1 rep @ 101%+ of 1-RM Power Snatch
The goal of today is to find a 1-RM Power Snatch.
B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean x 1 rep @ 78% of 1-RM Power Clean
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 95% of your 3-RM Overhead Squat weight
D.
In 20 minutes, establish a 5-RM Deadlift
E.
Three sets of:
Close Grip Bench Press x 12 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed
Wednesday (Session Three)
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.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Snatch x 1 rep below 65% of 1-RM Snatch
B.
Every 90 seconds, for 10:30 (7 sets):
Hang Snatch x 1 rep @ 83% of 1-RM Snatch
C.
In 20 minutes, establish a 3-RM Front Squat
D.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1 Round: 20 Burpee Box Jump Overs
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
Sets 1-2 = 2 reps @ 80%
Sets 3-4 = 1 rep @ 87%
Sets 5-6 = 1 rep @ 92%
C.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 1 rep
Sets 1-3 = @ 87%
Sets 4-6 = @ 92%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips x 10 reps
Hip Extension x 10 reps
Hanging Leg Raises x 10 reps
Rest as needed
Place a barbell on your back for the hip extension if possible.
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.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps @ 85% of your 1-RM Muscle Snatch
B.
Every 75 seconds, for 12:30 (10 sets):
Slow Pull Power Clean & Power Jerk x 1 rep @ 75% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 6 second lowering phase x 2 reps @ 110% of your 1-RM Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 4 reps @ 78 to 83%
E.
Three sets of:
Single-Leg KB or DB Romanian Deadlift x 10 reps each leg
Pull-Ups with a 2 second pause at top x 10 reps
Rest as needed