Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 20 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 80% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 85-90% of 1-RM Snatch
This is a pretty aggressive % for the last 4 sets. Stay at 85% if needed but aim to work up to 90%.
C.
In 22 minutes, establish a 1-RM in this complex:
Power Clean + Power Clean + Clean & Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 70%
*Set 3 = 3 reps @ 80%
*Set 4 = 5 reps @ 75%
*Set 5 = 3 reps @ 85%
*Set 6 = MAX repetitions at 85%
*Note: Set 6 – Load up 85% and perform as many reps as possible!
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
Face Pulls x 20 reps
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested Warm-Up
5 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 5 Burpees + 5 Pullups + 15 Air Squats
With Empty Bar:
5 Muscle Snatch, 5 Overhead Squat
6 Power Snatch
5 Power Snatch with a pause at knee
5 Squat Snatch
5 Behind The Neck Power Jerk
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with 2 second pause at knee
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Jerk
*Sets 3-4 = @ 85% of 1-RM Power Jerk
*Sets 5-6 = @ 90% of 1-RM Power Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
2″ Deficit Deadlift
x 8 reps @ 60-65% of 1-RM Deadlift
Focus here is on keeping your back tight at all times.
D.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps
Aim for three heavy working sets.
E.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air 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 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
The goal is not to get to a 5RM, but, to get 4 quality sets in focusing on a perfect split position.
B.
Every 2:30, for 17:30 (7 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 5 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2:30. for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 4-5 reps @ 75%
*Sets 4-6 = 3-4 reps @ 80%
Aim for 5 reps on the first 3 sets, and 4 reps on the final 3 sets. Focus on moving as explosively as possible on all reps
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Single-Arm Bent Over Row x 8 reps Each Arm w/ 2 second pause at the top of each rep
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to this:
Front Squat x 5 reps @ 75%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-7 = 2 reps @ 80% of 1-RM Snatch
*Sets 8-11 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Clean & Jerk
*Sets 1-3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 80%
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be streches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 10 minutes (6 sets):
No Feet Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch
B.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85%
*Set 4 = 5 reps @ 75%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
C.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps @ 85-90% of 10-RM Bench Press
*Note: If you don’t know your 10-RM Bench Press, establish that today instead of doing these sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds
Sunday
Rest Day