Monday (Session One)
Suggested Warm-Up:
400 Meter Run
With empty bar:
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Drop Snatch
5 Snatch Press In Receiving
5 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 Press from Receiving x 5 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull + Snatch
Sets 1-3 = 1 rep @ 83% of 1-RM Snatch
Sets 4-6 = 1 rep @ 88% of 1-RM Snatch
At the 10 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 93% of 1-RM Snatch
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 3 reps @ 90-100% of your 4-RM weight
*Start the sets at 90% of your 4-RM. If you’re confident you can go up, slowly increase across the sets.
D.
Three sets of:
Push Press x MAX reps @ 80%
Rest as needed between sets
E.
Three sets of:
GHD Sit-Up Hold x 20-30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10Cal SkiErg or Row, 6 Turkish Get-Ups with KB or DB
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Cleans, 4 Power Jerks
*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 2 reps @ 75-80% of 1-RM Power Snatch
B.
Every 75 seconds, for 12:30 (10 sets):
Power Clean + Power Jerk x 1 rep @ 85%
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 3 reps @ 85-95% of 4-RM Deadlift weight
Start at 85% of your 4-RM and work up to 95% of your 4-RM weight across the sets.
*If you don’t know your 4-RM deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Good Mornings x 8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
D.
Three sets of:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet
Have 1 kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
5 Pushups
5 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Front Squat
A.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps below 50% of 1-RM Clean
B.
In 20 minutes, build to a heavy set in this complex:
2 Power Cleans + Split Jerk + Clean + Split Jerk
C.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat x 2 reps @ 75-85% of 1-RM Front Squat
Focus on exploding out of the hole!
D.
Three sets of:
Ab Wheel Rollouts x 40 seconds
Chin Ups x 6 reps (Add weight if possible)
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
30 Cal Bike or Row
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squats
5 Power Snatch, 5 Snatch Balances
5 Snatch Lift Off, 5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps starting with empty bar and staying below 50% of 1-RM Snatch
B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 70-90%
The goal here is to start light and to slowly add weight as you go. The time restriction makes it tougher but it’s designed to have you think less and to react more. Focus on consistency and stay at each weight for at least 3-4 sets before moving up!
C.
Every 2:30, for 20 minutes (8 sets):
(Clean + Front Squat + Jerk) x 1 rep
Set 1 = @ 70% of 1-RM Clean & Jerk
Set 2 = @ 75% of 1-RM Clean & Jerk
Set 3 = @ 80% of 1-RM Clean & Jerk
Set 4 = @ 85% of 1-RM Clean & Jerk
Set 5 = @ 90% of 1-RM Clean & Jerk
Set 6 = @ 90-95% of 1-RM Clean & Jerk
Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 3 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)
Suggested Warm-Up
5 Min of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
The goal here is purely mobility work. 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 12 minutes (6 sets):
Hang Clean x 3 reps @ 75% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee x 3 reps @ 102% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
Sets 1-2 = 2 reps @ 92% of 3-RM Dead Stop Front Squat
Sets 3-4 = 2 reps @ 94% of 3-RM Dead Stop Front Squat
Sets 5-6 = 2 reps @ 97% of 3-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
Standing Seesaw DB Press x 10 reps each arm
Rest 60 seconds