Monday (Session One)
Suggested Warm-Up:
1 Round: 20 Box Step-Ups + 10 Inchworm Pushups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, Front Squat
5 Power Cleans, Front Squat
5 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps below 60% of 1-RM Clean
Keep this light & use it as a warmup.
B.
Every 2:30, for 15 minutes (6 sets):
Clean Pull + Clean
Sets 1-2 = 2 reps @ 75% of 1-RM Clean
Sets 3-4 = 1 rep @ 81% of 1-RM Clean
Sets 5-6 = 1 rep @ 86% of 1-RM Clean
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 72% of 1-RM Split Jerk
Set 3 = 2 reps @ 77% of 1-RM Split Jerk
Sets 4-5 = 1 rep @ 82% of 1-RM Split Jerk
Sets 6-7 = 1 rep @ 87% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
D.
In 23 minutes, establish a 1-RM Back Squat
E.
Three sets of:
Single Arm DB Row with a 1 second pause at top x 6 reps each arm
Ab Rollouts x 30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
35-50 Cal on Bike or Rower
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 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):
No Feet Power Snatch x 2 reps
Sets 1-2 = @ 70% of 1-RM Power Snatch
Sets 3-4 = @ 74% of 1-RM Power Snatch
Sets 5-6 = @ 78% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every minute, on the minute, for 9 minutes (9 sets):
Power Clean x 1 rep @ 77-83%
C.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 2 reps @ 95 to 100% of your 3-RM Overhead Squat weight
D.
In 20 minutes, establish a 3-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:
2 rounds: 8 Air Squats + 8 Pushups + 8 Step-Ups to Box
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 65% of 1-RM Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch Lift Off + Snatch
Sets 1-2 = 2 reps @ 73% of 1-RM Snatch
Sets 3-4 = 1 rep @ 77%
Sets 5-6 = 1 rep @ 81%
Set 7 = 1 rep @ 85%
C.
Every 2:30, for 17:30 (7 sets):
Front Squat x 2 reps @ 90 to 97% of your 3-RM Front Squat
D.
Three sets of:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Goblet Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 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 2:30, for 15 minutes (6 sets):
Snatch x 2 reps
Sets 1-2 = @ 76%
Sets 3-4 = @ 80%
Sets 5-6 = @ 82 to 85%
C.
Every 2:30, for 15 minutes (6 sets):
Clean + 2 Jerks
Sets 1-2 = 2 reps @ 75%
Sets 3-4 = 1 rep @ 80%
Sets 5-6 = 1 rep @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Barbell Strict Press x 8 reps
Good Mornings x 8 reps
Russian Twists x 45 seconds
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 15 minutes, establish a 1-RM Muscle Snatch
B.
Every minute, on the minute, for 10 minutes (10 sets):
Behind The Neck Power Jerk x 1 rep @ 75 to 85% of 1-RM Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee x 2 reps @ 110% of 1-RM Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 3 reps @ 78-88%
*Start at 78% and aim to work up slowly across the sets
E.
Three sets of:
Glute Ham Raises x 6-8 reps
Pull-Ups x 8 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed