Monday (Session One)
Suggested Warm-Up:
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 Power Snatch
3 Snatch, 3 Hang 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 x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
(Power Clean + Power Jerk) x 2 reps @ 75% of 1-RM Power Clean & Power Jerk
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-2 = 7 reps @ 70-75%
*Sets 3-4 = 4 reps @ 80-85%
*Sets 5-6 = 2 reps @ 90-95%
E.
Three sets of:
Pull-Ups x 8 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Front Squat
5 Slow Pull Clean + Jerks
*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):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Power Clean x 1 rep
Build over the course of the 3 sets.
Use this as a warmup, stay below 70% of your 1-RM Power Clean
B.
Every 90 seconds, for 12 minutes (8 sets):
(Slow Pull Clean + Jerk) x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps @ 75% of 1-RM Power Snatch
D.
In 20 minutes, establish a 1-RM Deadlift
E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups
The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.
Wednesday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 75-80%
C.
In 20 minutes, establish a 1-RM Front Squat
D.
Every 2 minutes, for 8 minutes (4 sets):
Push Press x 5 reps @ 70-80% of 1-RM Push Press
E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch, 4 Cleans
4 Squat Snatch, 4 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep
Start with the empty bar for your first set & build up slowly on the next 2 sets. Use this as a warm-up.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Snatch for the day)
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
*Set 1 = 2 reps @ 70%
*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 of today is to find a 1-RM Clean & Jerk
D.
Four sets of:
Barbell Rollout x 10 reps
Superman Hold x 30 seconds
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
3 Slow Pull Power Snatch
3 Slow Pull Power Cleans
*Every new line means take a short break before moving to the next movements
*Today is meant to be a lighter day
A.
Every minute, on the minute, for 4 minutes (4 sets):
Box Jumps x 3 reps
*Try to work up in height as you go.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep @ 65-70% of 1-RM Power Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Clean x 1 rep @ 65-70% of 1-RM Power Clean
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 10 reps @ 50-55% of 1-RM Back Squat
E.
Three sets of:
Strict Pull-Ups x 6 reps
Rest 30 seconds
Stationary Dips x 6 reps
Rest 30 seconds