Monday (Session One)
Suggested Warm-Up
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
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
Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 75%
C.
In 20 minutes, establish a 4-RM Back Squat
Rest 3 minutes, then begin:
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2 reps @ 4-RM weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 7 reps @ 90-95% of 7-RM Bench Press weight
*If you don’t know your 7-RM Bench Press, establish that today instead of doing these sets.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds
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 Power Snatch, 3 Power Clean
5 Power Snatch, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
In 22 minutes, establish a 1-RM Power Snatch
B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep @ 80%
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps @ 75% of 7-RM weight
*If you don’t know your 7-RM Deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 15 reps
Rest 60 seconds
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: 15 Air Squats + 10 Pushups + 5 Pull-Ups
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 6 minutes (4 sets):
Snatch Press from Receiving
x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 75 seconds, for 15 minutes (12 sets):
Snatch x 1 rep @ 75-80%
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position
x 4 reps
Followed by…
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 80-85%
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 88% of your 4-RM Back Squat weight
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
Banded March x 3 minutes
Chin-ups x 10 reps
Rest as needed between sets
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes 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 2:30, for 20 minutes (8 sets):
Snatch with a 2 second pause in catch x 2 reps
*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 2:30, for 10 minutes (4 sets):
(Clean + 2 Jerks) x 1 rep
*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Clean & Jerk
At the 14 minute mark…
Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Saturday (Session Five)
Suggested Warm-Up
5 Minutes 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 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every minute, on the minute, for 12 minutes (12 sets):
No Hook No Feet Snatch x 1 rep
*Start at your 50% of your 1-RM Snatch and work up as you go. Don’t get to a maximal weight but work up to a challenging weight by the end.
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
D.
Three sets of:
Chin-Ups with a 2 second pause at top x 6 reps
Barbell Bicep Curls x 15 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 5 reps
Strict Press with a 1 second pause right at forehead level x 8 reps
Rest as needed
(Goal weight for RDL should be 90%+ of 1-RM Clean)