Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
Sets 1-2 = 2 reps @ 77% of 1-RM Snatch
Sets 3-5 = 1 rep @ 82% of 1-RM Snatch
At the 11 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 86% of 1-RM Snatch
C.
Four sets of:
Back Squat x 10 reps @ 90-95% of your 12-RM weight from last week
Rest as needed between sets
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 6 reps @ 70-75% of 1-RM Push Press
E.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Dips x 12 reps
Close Grip Push-Ups x 12 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row + 15 Air Squats + 10 Inchworm Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 4 Power Cleans
4 Push Press, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps
Sets 1-3 = @ 75% of 1-RM Power Snatch
Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Power Clean + Power Jerk) x 2 reps
Sets 1-3 = @ 75% of 1-RM Power Clean
Sets 4-6 = @ 80% of 1-RM Power Clean
C.
Four sets of:
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift
Rest as needed between sets
*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Three sets of:
Farmers Carry x 200 feet
Rest as needed
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.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 10 KB Snatches Each Arm, 15 KB Goblet Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Cleans, 3 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep
Set 1 = @ 70% of 1-RM Clean
Sets 2-3 = @ 75% of 1-RM Clean
Set 4-5 = @ 80% of 1-RM Clean
Sets 6-7 = @ 85% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 70%
Sets 3-4 = 2 reps @ 80%
Sets 5-7 = 1 rep @ 85%
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 6-7 reps @ your 12-RM Back Squat Weight
E.
Three sets of:
Ab Wheel Rollouts x 40 seconds
Chin Ups x 10 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 74% of 1-RM Snatch
Sets 5-6 = 1 rep @ 78% of 1-RM Snatch
Sets 7-10 = 1 rep @ 82% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
Sets 1-3 = @ 75% of 1-RM Clean & Jerk
Sets 4-5 = @ 80% of 1-RM Clean & Jerk
Sets 6-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Box Step Overs x 8 reps each leg
Strict Press x 8 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension on GHD Machine x 10 reps
Superman Hold x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
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 10 minutes
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 2 reps
Sets 1-2 = @ 55% of 1-RM Snatch
Sets 3-4 = @ 60% of 1-RM Snatch
Set 5 = @ 65% of 1-RM Snatch
Set 6 = @ 70% of 1-RM Snatch
Set 7 = @ 75% of 1-RM Snatch
*Your feet should start in your LANDING position. The goal of this exercise is to create proper rhythm and timing in the snatch. Without moving the feet, the athlete is always planted to the ground and can feel the barbell at all times. If done right, you should feel very FAST as you pull underneath the barbell.
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull x 3 reps @ 110% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
Sets 1-2 = 4 reps @ 80% of 5-RM Dead Stop Front Squat
Sets 3-4 = 4 reps @ 85% of 5-RM Dead Stop Front Squat
Sets 5-6 = 4 reps @ 90% of 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat)
E.
Three sets of:
Bicep Curls x 12 reps
Rest 60 seconds
Close Grip Pushups x 60 seconds
Rest 60 seconds