Monday (Session One)
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 Overhead Squat
5 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
At the 11 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
In 22 minutes, establish a 7 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight
*Do your first set at 80% of your 7-RM weight, and go up to 85% on the next set if you’re confident you can make it.
D.
Every 3 minutes, for 12 minutes (3 sets):
Close Grip Bench Press x 10 reps @ 85-90% of your 10-RM weight
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell (Compared to your normal grip). Not too close together, but about 5″ closer altogether.
*If you don’t know your 10-RM Close Grip Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed
Tuesday (Session Two)
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 Muscle Snatch, 3 Muscle Clean
5 Hang Power Snatch, 3 Power Clean
5 Power Jerks + 3 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 2 second pause at knee
*Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 6-7 = 2 reps @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk
*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean
*This video shows 3 seconds, but we just want 2 seconds.
C.
In 22 minutes, establish a 10-RM Deadlift
Rest 3-4 minutes, then:
Deadlift x 12 reps @ 80% of 10-RM weight
D.
Three sets of:
Glute Ham Raise x 8 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
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 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 Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + Clean Lift Off + Clean) x 1 rep
*Set 1 = @ 75% of 1-RM Clean
*Sets 2-3 = @ 80% of 1-RM Clean
*Set 4-5 = @ 85% of 1-RM Clean
*Sets 6-7 = @ 90% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 80%
*Sets 3-5 = 2 reps @ 85%
*Sets 6-8 = 2 reps @ 85-90%
D.
Four sets of:
Back Squat x 7 reps @ 85% of your 7-RM Back Squat weight
Rest as needed between sets
*if you don’t know your 7-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Banded March x 3 minutes
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minute of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pull-Ups + 10 Pushups + 15 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Snatch
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 3 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up
4 Min of Cardio work (Row, bike, run, etc)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
In 5 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
In 20 minutes, build to a 2-RM Muscle Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull x 3 reps @ 110% of 1-RM Clean
D.
In 22 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3 minutes, for 6 minutes (2 sets):
Dead Stop Front Squat x 4 reps @ 90-95% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat w/ a 1 second pause at the bottom of each rep.
E.
Three sets of:
Romanian Deadlift x 10 reps
Chin-Ups x 10 reps
Rest as needed
(Goal weight for RDL should be 70-75+% of 1-RM Clean)