Monday (Session One)
1 Round: 45 second plank, 45 seconds Air Squats, 45 seconds Mountain Climbers
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Three sets of:
Tall Jerk x 3 reps starting with empty bar and slowly build
Single Leg Step-Up Jump x 3 reps each leg
Rest 45sec between sets
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk + Clean + Jerk Dip) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Front Squat: 6-6-5-5-4-4 @ @73%1RM_FRONTSQ + (The goal is to go 5-15lbs more than last week)
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
D.
Three sets of:
Incline Bench Press x 8 reps
Alternating Single Leg V-Ups x 30-45 seconds
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.
E.
One set of:
Banded March x 3 minutes
Tuesday (Session Two)
2 Rounds for quality:
200m run
6 Stepups to Parallel Box each leg
6 Pullups
6 Air Squats
6 Muscle Snatch
6 Power Snatch
A.
Every 2 minutes, for 8 minutes (4 sets):
Slow Pull Power Snatch x 4 reps
Sets 1-2 = @ 65-70% of 1-RM Power Snatch
Sets 3-4 = @ 70-75% of 1-RM Power Snatch
B.
Four sets of:
Thrusters x 5 reps
Sets 1-2 = @ 85% of your heavy set of 5
Sets 3-4 = @ 90% of your heavy set of 5
Rest as needed
C.
Four sets of:
Deadlift x 7-8 reps @ 65-70%
Rest as needed
D.
Three sets of:
Alternating Reverse Lunge x 6-8 reps each leg
Chin-Ups x 6-8 reps
E.
Two sets of:
Farmers Carry x 200 feet
Rest as needed
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Wednesday (Session Three)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Snatch x 2 reps below 60% of 1-RM Snatch
Double Leg Bounds x 5 reps
B.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
Sets 1-2 = @ 70% of 1-RM Snatch
Sets 3-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 80% of 1-RM Snatch
C.
Four sets of:
Push Press x 10 reps @ 55-60%
Rest as needed between sets
D.
Five sets of:
Back Squat
Set 1 = 10 reps @ 63%
Set 2 = 8 reps @ 66%
Set 3 = 6 reps @ 70%
Set 4 = 4 reps @ 75%
Set 5 = 2 reps @ 80%
Rest as needed between sets
E.
Three sets of:
Landmine Rows x 8-10 reps each arm
Barbell Glute Bridges x 15 reps
Thursday (Recovery Day)
Friday (Session Four)
2 Rounds: 6 Jumping Air Squats, 6 Pushups, 6 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 Mid Hang Snatch
*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.
B.
Every 90 seconds, for 12 minutes (8 sets):
Mid Hang Snatch
Sets 1-2 = 2 reps @ 67%
Sets 3-4 = 2 reps @ 72%
Sets 5-6 = 1 rep @ 77%
Sets 7-8 = 1 rep @ 82%
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean
Sets 1-2 = 2 reps @ 75%
Sets 3-4 = 2 reps @ 80%
Sets 5-6 = 1 rep @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
DB Hammer Curls x 15 reps each arm
Aim for 2 heavy working sets.
E.
Three sets of:
Dips x 10-12 reps
Ab Wheel Rollouts x 45 seconds
Rest 60 seconds
Saturday (Session Five)
Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Every 2 minutes, for 12 minutes (6 sets):
Muscle Clean x 3 reps @ 70-80% of your heavy set of 3
B.
Five sets of:
Clean Pull with a 6 second lowering phase x 3 reps @ 95% of 1-RM Clean
Rest as needed between sets
C.
Twelve sets of:
Front Squat x 2 reps @ 70-75%
Rest 60-90 seconds between sets
The goal here is max speed and perfect positions!
D.
Three sets of:
Romanian Deadlift x 8-10 reps
Pullups w/ 3 second lowering phase x 6-8 reps
Rest as needed
E.
1 Set Tabata of: Pushups/Situps (Alternate each round)
20sec on
10sec off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete