Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Hip Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 40-60% of 1-RM Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep
Sets 1-3 = @ 60% of 1-RM Snatch
Sets 4-6 = @ 65% of 1-RM Snatch
Sets 7-8 = @ 70% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Clean x 2 reps @ 60-70% of 1-RM Power Clean
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a 3 second upward phase x 3-4 reps @ 60-70% of 1-RM Back Squat
*Start at 60% and aim to work up to 70% across the sets. If you get 3 reps on the first set, aim to get 4 reps for the rest of the sets.
E.
Every 2 minutes, for 8 minutes (4 sets):
Chin-Ups x 8 reps
Face Pulls x 12 reps
(add weight if possible)
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 6 DB Press Each Arm, 6 DB Goblet Squats, 6 DB 1 Leg Romanian Deadlift
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Power Snatch, 5 Push Press
5 No Feet Power 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):
No Feet Power Snatch x 2 reps @ 65% of 1-RM Power Snatch
B.
Five sets of:
Clean Pull with a 3 second pause at knee x 3 reps @ 85% of 1-RM Clean
Rest as needed between sets
C.
Five sets of:
Deadlift with a 4 second lowering phase x 3 reps @ 55% of 1-RM Deadlift
Rest as needed between sets
D.
Three sets of:
Push Press x 12 reps
Rest as needed
Start at 50% of your 1-RM Push Press. Work up in weight across the 3 sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Snatch, 5 Overhead Squats
5 Power Clean
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Power Clean x 1 rep @ 40-55% of 1-RM Clean
B.
Every 90 seconds, for 9 minutes (6 sets):
3-Position Clean x 1 rep @ 55-75% of 1-RM Clean
*Start at 55% and build slowly as the sets go on.
C.
Four sets of:
Front Squat x 8 reps @ 55-65% of 1-RM Front Squat
D.
Three sets of:
Single Leg DB Romanian Deadlift x 8 reps Each Leg
Rest as needed between sets
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
Hanging Leg Raises x 30 seconds
*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:
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
4 Muscle Snatch
4 Split Jerks
A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch without moving feet x 1 rep
Sets 1-3 = @ 65% of 1-RM Snatch
Sets 4-7 = @ 70% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 70% of 1-RM Split Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Back Squat x 3 reps @ 65-70%
Focus on exploding!
D.
Three sets of:
Farmers Walks x 150 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
One Set of Tabata Ab-Mat Situps:
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 minute, on the minute, for 7 minutes (7 sets):
No Hook No Feet Power Snatch x 2 reps @ 50-60% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean + 2 Front Squats x 1 rep
Sets 1-3 = @ 65% of 1-RM Power Clean
Sets 4-7 = @ 70% of 1-RM Power Clean
C.
Five sets of:
Front Squat x 5 reps @ 65%
Rest as needed between sets
D.
In 14 minutes, build to a “Heavy” but not quite maximal set of 5 of: Barbell Strict Press
E.
Three sets of:
Pull-Ups x 10 reps
Rest 30 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest as needed