Monday (Session One)
Warm-Up:
2 Rounds: 5 Inchworm Pushups, 5 Step-Ups to Parallel Box
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.
Three sets of:
Snatch Press from Receiving Position x 5 reps
Snatch Balance x 2 reps
Rest 45 seconds
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every minutes, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 65-75%
Focus on consistency today. The goal is to make ALL of the sets!
C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull + 6 Second Lowering Phase x 2 reps @ 100% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
Every 2:45, for 16:30 (6 sets):
Back Squat @ 3101 tempo
Sets 1-2 = 4-5 reps @ 66-70%
Sets 3-4 = 3-4 reps @ 72-76%
Sets 5-6 = 2-3 reps @ 76-80%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
E.
Three sets of:
Dumbbell Z Press x 10-12 reps
Rest 30 seconds
Feet Elevated Ring Rows x 10-12 reps @ 1111 tempo
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Jerk x 2 reps @ 80% of 1-RM Power Jerk
B.
Every 3 minutes, for 9 minutes (3 sets):
Overhead Squat x 6 reps @ 65-75% of your heavy set of 3
C.
Four sets of:
Bench Press
Sets 1-2 = 5-6 reps @ 68-73%
Sets 3-4 = 4-5 reps @ 73-77%
Rest as needed
D.
Five sets of:
Deadlift
Sets 1-2 = 8 reps @ 64-67%
Sets 3-4 = 6 reps @ 71%
Set 5 = 4 reps @ 77%
Rest as needed
E.
Three sets of:
60 Seconds of Push-Up Plank Hold
Rest 30 seconds
45 Seconds of Banded Palloff Hold Each Side
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps
Jerk In Split x 3 reps
B.
Every 75 seconds, for 12:30 (10 sets):
Clean & Jerk x 1 rep @ 70-80%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
Set 1 = @ 65%
Set 2 = @ 70%
Set 3 = @ 75%
Sets 4-6 = @ 75-80%
D.
Three sets of:
Kettlebell Front Rack Lunge x 8-10 reps each leg
Rest as needed
E.
Three sets of:
Staggered Leg Good Mornings x 8 reps each leg
Rest as needed
Thursday (Recovery Day)
Friday (Session Five)
Suggested Warm-Up:
2 Rounds: 5 Pullups + 5 Pushups + 10 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch
3 Snatch Balances
3 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 starting with empty barbell
B.
Every 2:30, for 22:30 (9 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 84%
Set 5 = 1 rep @ 88%
Set 6 = 1 rep @ 91%
Set 7 = 1 rep @ 94%
Sets 8-9 = 2 reps @ 80%
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Pull + Clean + Hang Clean) x 1 rep @ 70-77%
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squats x 2 reps 82-87%
Dumbbell Step Ups x 3 reps each leg to 24″/20″
E.
One Set of Tabata Alternating Arm/Leg V-Ups:
20sec on
10sec 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 Round: 15cal Bike or Row, 10 DB Snatch each arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Muscle Snatch, 4 Push Press
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, build to a heavy set of 2 Muscle Snatches
B.
Four to Five sets of:
Push Press x 2 reps @ 90-100% of your 3-RM Push Press
C.
Three sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed
*Goal is 30-40% of Deadlift 1RM.
D.
Three sets of:
10 Single Arm Dumbbell Bench Each Arm
Followed by…
10-15 Deficit Tempo Push-Ups @ 1111
Rest as needed between sets
*Set deficit height to 4-8″ based on ability.
E.
Five sets of:
Hollow Hold x 30 seconds
Rest 30 seconds