Monday (Session One)
Suggested Warm-Up:
1 minute Plank, 1 minute smooth Air Squats
With empty bar:
10 Muscle Snatch, 10 Press
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
Sets 1-3 = 2 reps @ 70%
Sets 4-5 = 2 reps @ 77%
Sets 6-8 = 1 rep @ 82%
C.
In 17 minutes, establish a 4-RM Back Squat
3 minute rest, then begin:
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 3 reps @ 93% of 4-RM weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Seated DB Strict Press x 8 reps
E.
Two sets of:
Inverted Row x 45 seconds
Dips x 45 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
30 Cal Bike Or Row
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps @ 70-75% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Set 1 = 2 reps @ 75%
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 today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
In 18 minutes, establish a 4-RM Deadlift
D.
Three sets of:
Romanian Deadlift x 5 reps @ 85%+ of your 1-RM Clean weight
Ab Wheel Rollouts x 45 seconds
Rest 60 seconds
E.
One set of:
Banded March x 5 minutes
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Strict Press
4 Cleans
4 Split Jerk
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep below 60% of 1-RM Power Clean
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean + Front Squat + Clean) x 1 rep
Sets 1-2 = @ 75% of 1-RM Clean
Sets 3-4 = @ 80% of 1-RM Clean
Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk x 2 reps @ 75%
The goal today is consistency!
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 88-93% of your 4-RM Back Squat weight
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups x 10 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 7 Pushups, 7 KB Swings, 7 Box Jumps
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 Snatch w/ 2 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 2 second pause at knee
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
Sets 5-6 = 1 rep @ 80-85% of 1-RM Snatch
Sets 7-8 = 1 rep @ 85-90% of 1-RM Snatch
C.
In 25 minutes, build to a heavy single for the day in this complex:
(3 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Pull-Ups x 5 reps
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists 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.
In 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 2 reps @ 60-75% of 1-RM Snatch
Start at 50% and work up as you go. Your feet should start in your landing position. Heels can come up at extension but the full foot should not move.
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 105% of 1-RM Snatch
D.
In 20 minutes, build to a 3-RM Dead Stop Front Squat (Try to beat your 3-RM from 2 weeks ago!)
*Set up with your hips at parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 2 reps @ 94% of your 3-RM in this exercise
E.
Three sets of:
Pendlay Row x 8 reps
Rest 60 seconds
Pullups x 8 reps
Rest 60 seconds