Monday (Session One)
Suggested Warm-Up:
2 Rounds: 4 Inchworm Pushups + 4 Burpees + 6 Air Squats + 6 Lunges
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 75 seconds, for 7:30 (6 sets):
Snatch Balance x 2 reps @ 45 to 65% of 1-RM Snatch
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
Set 1 = 2 reps @ 65%
Set 2 = 2 reps @ 70%
Set 3 = 1 rep @ 75%
Set 4 = 1 rep @ 80%
Set 5 = 1 rep @ 85%
Set 6 = 1 rep @ 89%
Set 7 = 1 rep @ 92%
Set 8 = 1 rep @ 95%
Set 9 = 1 rep @ 98%
Sets 10-11 = 1 rep @ 101%+
(Goal here is to find a 1-RM Snatch)
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Clean & Jerk
D.
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 12 reps @ 60% of 1-RM Back Squat
E.
Three sets of:
Bent Over Row with a 4 second lowering phase x 5 reps
V-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 5 Inchworm Pushups + 5 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 Slow Pull Power Snatch
*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 = @ 73% of 1-RM Power Snatch
Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean x 2 reps @ 83% of 1-RM Power Clean
C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 1 rep @ 90% of your 1-RM Overhead Squat weight
D.
In 22 minutes, establish a 1-RM Deadlift
E.
Three sets of:
DB Bench Press x 12 reps
Rest 30 seconds
GHD Back Extension x 12 reps (Add weight if possible)
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
2 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 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 Power 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 @ 76% of 1-RM Snatch
Sets 3-4 = 1 rep @ 80%
Sets 5-6 = 1 rep @ 84%
Set 7 = 1 rep @ 88%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 82% of your 1-RM Front Squat
D.
Three sets of:
Good Mornings x 8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Two sets of:
Banded March x 3 minutes
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 12 Cal Bike or Row + 12 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 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 1 rep
Box Jump x 3 reps
Start with the empty bar for set 1 and build up to 80% for the Front Squat across the sets. Increase the height of the box each set.
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Overhead Squat
Sets 1-2 = 2 reps @ 80%
Sets 3-4 = 1 rep @ 84%
Sets 5-6 = 1 rep @ 88%
C.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep @ 83%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 2 heavy working sets.
E.
One Set of Tabata 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. 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 16 minutes (8 sets):
Power Clean + Power Jerk
Set 1= 2 reps @ 75%
Set 2= 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep at 95%
Set 6 = 1 rep @ 98%+
Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Clean + Power Jerk.” In 22 minutes, establish a 1-RM Front Squat
B.
Six sets of:
Pull-Ups x 5 reps
Rest 1:30 between sets
C.
Three sets of:
Farmers Carry x 60 feet
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.