Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 10 Cossack Squats + 5 Pushups + 10 Goblet Squats
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
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 86%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 96%
*Sets 8-10 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 15 minutes (10 sets):
Back Squat x 4 reps @ 75-85%
Start at 75% and work your way up to 85% as the sets go on. This is not meant to be maximal but to get a lot of work done in a short time and focus on speed!
D.
Every minute, on the minute, for 8 minutes (8 sets):
Close Grip Bench Press x 2 reps @ 80-90% of your 1-RM from last week.
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom 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 + 5 Pull-Ups
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
5 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
*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Snatch.
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+
The goal of today is to find a 1-RM Power Clean + Power Jerk.
C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 90-95% of 1-RM Snatch weight
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Two sets of
Banded March x 3 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 minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep
Build in weight as you go. The goal is to get heavy in this exercise but not maximal.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 88-93%
C.
In 20 minutes, establish a 1-RM Split Jerk
D.
Every minute, on the minute, for 12 minutes (12 sets):
Front Squat x 2 reps @ 75-85% of 1-RM Front Squat
*Start at 75% for the first few sets and go up slowly to 85% over the course of the sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery 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 Overhead Squat
3 Cleans, 3 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 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 22 minutes (11 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 98%
*Sets 10-11 = 1 rep @ 101%+
(Goal here is to find a 1-RM Snatch)
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps @ 75% 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.
Three sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
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.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 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 2 minutes, for 12 minutes (6 sets):
Hang Muscle Snatch x 2 reps
Start at 40-50% of your 1-RM Snatch and work up across the sets. This is not meant to be maximal, but, the last 3-4 sets should be heavy for you.
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
x 12 reps @ 55-65% of 1-RM Back Squat
*Start at 55% and work up to 65% across the sets.
D.
Four sets of:
Chin-Ups x 6 reps
Dumbbell Bicep Curls x 12 reps
Rest as needed
E.
Three sets of:
Glute Ham Raises x 6 reps
V-Ups x 30 seconds
Rest as needed