Monday (Session One)
Suggested Warm-Up
2 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 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 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep below 65% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2:30, for 20 minutes (8 sets):
Snatch
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 @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 90-93% of 1-RM Power Clean & Power Jerk
D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps
Set 1 = @ 65%
Set 2 = @ 70%
Sets 3-5 = @ 70-75%
*Sets 3-5 are a pretty aggressive rep/set scheme. If you’re not able to do all 4 reps with a 5second lowering, lower the weight down to your last made set
E.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 45 seconds
DB Shoulder Lateral Raises x 15 reps
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Row or Bike + 10 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Cleans, 4 Power Cleans
4 Cleans, 4 Jerks
3 Clean w/ 3 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps below 55% of 1-RM Clean
B.
Every 2:30, for 12:30 (5 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee + Jerk) x 1 rep
Sets 1-2 = @ 70 to 75% of 1-RM Clean & Jerk
Sets 3-5 = @ 75 to 80% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch x 1 rep @ 86 to 90% of 1-RM Power Snatch
D.
Every 90 seconds, for 9 minutes (6 sets):
Deadlift x 2 reps @ 80%
Focus on SPEED & perfect positioning!
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Reverse Lunges
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Muscle Snatch, 3 Power Snatch
3 Snatch, 3 Snatch Press In Receiving
3 Snatch
*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 at 45-80% of 1-RM Snatch (Slowly build as you go)
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
Sets 1-2 = 2 reps @ 75%
Set 3 = 1 rep @ 78%
Sets 4-5 = 1 rep @ 82%
Sets 6-8 = 1 rep @ 85%
C.
In 20 minutes, establish a 4-RM Front Squat
D.
Four sets of:
Barbell Z-Press x 8 reps
Rest as needed between sets
E.
Three sets of:
Stiff Legged Deadlifts x 8 reps
Rest 45 seconds
DB Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Thursday (Recovery Day)
Friday (Session Five)
Suggested Warm-Up:
2 Rounds: 50ft Single Arm OH Walking Lunge Each Arm + 50ft Single Arm Front Rack Carry Each Arm
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch w/ 3 second pause at knee, 5 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep at 40-65% of 1-RM Snatch
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee
Sets 1-2 = 2 reps @ 65%
Sets 3-4 = 2 reps @ 70%
Sets 5-6 = 1 rep @ 75%
Sets 7-8 = 1 rep @ 80%
C.
Every 90 seconds, for 10:30 (7 sets):
Slow Pull Power Clean x 2 reps @ 77% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 5 reps
Sets 1-2 = @ 70 to 75%
Sets 3-4 = @ 75 to 78%
Sets 5-6 = @ 78 to 82%
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up
2 Rounds: 7 Burpees + 7 KB Swings + 7 KB Goblet Squats
1 Round: Hold Plank for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Cleans, 5 Front Squat
5 Cleans
5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Box Jumps x 4 reps
*Try to work up in height as you go.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
Set 1 = 2 reps @ 70%
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 @ 97%+
The goal of today is to find a 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch with a 3 second pause at knee x 1 rep
Sets 1-4 = @ 75% of 1-RM Power Snatch
Sets 5-8 = @ 80% of 1-RM Power Snatch
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 1 rep @ 88 to 93% of 1-RM Back Squat
E.
Three sets of:
Bent Over Row x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds