Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 KB Swings + 5 KB C&J Each Arm + 5 KB Snatch Each Arm
With empty bar:
5 Deadlift, 5 Front Squat, 5 Push Press
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Snatch Balances
5 Snatch w/ 2 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Power Snatch x 1 rep at 45-65% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause at knee & 2 second pause in catch
Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
Sets 5-6 = 1 rep @ 75% of 1-RM Snatch
C.
In 17 minutes, build to a heavy set of 1 in this complex: 2 Power Cleans + 4 Push Press “Every 2:30, for 12:30 (5 sets):
Back Squat to parallel x 5 reps @ 60-70%
D.
Every 2:30, for 10 minutes (4 sets):
Chin-ups x 8 reps
(add weight if possible)
Plank x 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Box Jumps + 10 Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Front Squat
5 Power Clean, 5 Push Press
5 Hang Clean, 5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Clean x 1 rep at 40-65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Clean + 2 Jerks)
Set 1 = 2 reps @ 62% of 1-RM Clean & Jerk
Set 2 = 1 rep @ 65% of 1-RM Clean & Jerk
Set 3 = 1 rep @ 69% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 73% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
No Feet No Contact Power Snatch x 2 reps @ 40 to 70% of 1-RM Power Snatch (Start light and slowly build)
D.
Every 2:30, for 12:30 (5 sets):
Deadlift x 10 reps @ 50 to 60% of 1-RM Deadlift
E.
Every 3 minutes, for 9 minutes (3 sets):
DB Step-Ups to Parallel Box x 8 reps each leg
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 8 Cossack Squats + 8 Reverse Lunges + 4 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch Balance x 1 rep at 45-70% of 1-RM Snatch (Slowly build as you go)
B.
Every 2 minutes, for 14 minutes (7 sets):
Hang Snatch x 3 reps @ 60 to 65%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a 3 second lowering phase x 3 reps at 60 to 70%
D.
Four sets of:
Barbell Z-Press x 8 reps
Rest as needed between sets
E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 10 DB Press Each Arm + 10 DB Goblet Squat
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balance
5 No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Tall Snatch x 1 rep
Start with the empty bar & slowly add weight as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 2 reps @ 55 to 65% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 4 reps @ 60 to 65% of 1-RM Power Clean
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 7 reps @ 60 to 65% of 1-RM Front Squat
E.
Two sets of:
Ab Wheel Rollouts x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 60 seconds
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up:
1 Round: 50ft Single Arm KB OH Carry + 50ft KB Single Arm KB Front Rack Carry
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Cleans, 5 Front Squat
5 Power Clean
5 Low Hang Clean
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Jerk In Split x 3 reps
Start with the empty bar and work up as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Clean x 2 reps @ 60-70% of 1RM Clean
C.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep @ 70% of 1-RM Power Snatch
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 10 reps @ 50 to 60% of 1-RM Back Squat
E.
Three sets of:
Pendlay Row x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
Rest 60 seconds