Monday (Session One)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Snatch High Pull
5 Squat Snatch, 5 Snatch Balances
*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 4 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch x 1 rep @ 65-70% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with aa 2 second pause just below knee
*Sets 1-2 = 2 reps @ 65% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 75% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause at bottom x 2 reps @ 60-70%
E.
Four sets of:
Pull-Ups x 8 reps
Face Pulls x 20 reps
Rest as needed
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
3 Rounds: 5 Pullups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Jerks
4 Power Snatch, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
C.
Every 3:30, for 14 minutes (4 sets):
Clean Deadlift x 10 reps
Start at 70% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
Every 3 minutes, for 12 minutes (4 sets):
Strict Press x 8 reps @ 90-95% of 8-RM Strict Press weight
*Note: If you don’t know your 8-RM Strict Press, establish that today instead of doing these 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: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Sets 2-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (5 sets):
Back Squat x 3 reps @ 85-90%
Start at 85% for the first few sets and go up to 90% if you’re comfortable you can make it!
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Single-Arm Bent Over Row x 8 reps Each Arm with a 2 second pause at the top of each rep
Rest as needed
E.
Three sets of:
Chinups x 8 reps
Plank x 60 seconds
Rest 60 seconds
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 30 Second Plank + 15 Air Squats
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 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 2 reps @ 85%
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 2:30, for 20 minutes (8 sets):
Snatch x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
C.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk
*Set 1 = 3 reps @ 65%
*Set 2 = 3 reps @ 70%
*Set 3 = 3 reps @ 75%
*Set 4 = 2 reps @ 80%
*Sets 5-7 = 2 reps @ 85%
D.
Every minute, on the minute, for 8 minutes (8 sets):
Front Squat x 1 rep @ 85%
E.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
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 (5 sets):
Squat Jerk x 3 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 3 minutes, for 12 minutes (4 sets):
Back Squat x 12 reps @ 50-55% of 1-RM Back Squat
*This is not meant to be maximal or really heavy. Today is meant to be a lighter day.
C.
In 16 minutes, build to a 4-RM Bench Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds
Sunday
Rest Day