Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Lunges
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 Press in Clean, 3 Press in Split
3 Clean & Jerks
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):
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):
Clean + Front Squat + Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
In 20 minutes, establish a 4-RM Back Squat
3 minute rest, then begin:
Every 2:30, for 7:30 (3 sets):
Back Squat x 3 reps @ 95% of 4-RM weight
D.
In 17 minutes, establish a 4-RM Close Grip Bench Press
Rest 3 minutes, then
Three sets of:
Close Grip Bench Press x 3 reps @ 95% of 4-RM weight
Rest as needed between sets
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell. Not too close together, but about 5″ closer altogether.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Jerk Grip Overhead Squats
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 3 reps @ 70-75% of 1-RM Power Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 75%
*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 today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
In 20 minutes, establish a 4-RM Deadlift
D.
Three sets of:
Romanian Deadlift x 6 reps @ 80%+ of your 1-RM Clean weight
Plank x 60 seconds
Rest 60 seconds
E.
One set of:
Banded March x 5 minutes
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 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 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 90 seconds, for 15 minutes (10 sets):
Snatch
x 1 rep @ 80-85%
C.
Every minute, on the minute, for 12 minutes (12 sets):
Split Jerk x 1 rep @ 75-80%
The goal today is consistency!
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 88-93% 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.
Three sets of:
L-Sit x 20 seconds
Chin-Ups x 10 reps
Rest as needed
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80-85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 85-90% of 1-RM Snatch
C.
In 25 minutes, build to a heavy single for the day in this complex:
(3 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Pull-Ups x 5 reps
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)
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 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 1 rep @ 50-75% of 1-RM Snatch
Start at 50% and work up as you go. Your feet should start in your landing position. Heels can come up at extension but the full foot should not move.
C.
Every 2:30, for 17:30 (7 sets):
Front Squat x 3 reps
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-7 = @ 85-90%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Strict Press x 12 reps
Barbell Bicep Curls x 12 reps
E.
Three sets of:
Glute Ham Raises x 6 reps
V-Ups x 30 seconds
Rest as needed