Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike + 3 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Cal Row + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Split Jerk
*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 Clean x 1 rep
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
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 @ 101%+
The goal of today is to find a 1-RM Clean & Jerk
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Three sets of:
Pull-Ups with a 4 second upward phase x 8 reps
Ab Rollouts x 12 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Cal Row + 8 Pushups + 8 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch, 4 Hip Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Snatch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 3 reps @ 75%
D.
Three sets of:
Deadlift x 6 reps
Rest as needed
*Start at 70% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.
E.
Four sets of:
Close Grip Bench Press x 5 reps
Rest 30 seconds
GHD Back Extension Hold x 30-45 seconds
Rest as needed
*You can start with your bodyweight on the Hold, and, add weight if you feel comfortable (Either add a barbell on your back, or, hold a plate behind your neck)
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 8 Air Squats + 4 Burpees + 4 Pullu -Ups
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 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
In 20 minutes, establish a 1-RM Overhead Squat
D.
Three Sets of:
Single-Arm DB Row x 10 reps Each Arm
Single-Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 8 Cal Bike + 8 Goblet Squats + 8 Burpees
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 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 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 75-80% of 1-RM Power Clean
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips with a 2 second pause at bottom x 10 reps
Hip Extension with a 2 second pause at top x 10 reps
Hanging Leg Raises with a 2 second pause at top x 10 reps
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
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 2:30, for 10 minutes (4 sets):
Muscle Snatch x 4 reps @ 70-75% of your 1-RM Muscle Snatch
B.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Clean x 3 reps
No %’s listed here. Just start light and work up as you go. Do not work to a max, just try to get 2-3 good working sets in here.
C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Panda Pull x 2 reps @ 95% of your 1-RM Snatch
D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Sets 1-2 = 10 reps @ 60-65%
*Sets 3-4 = 6 reps @ 70-75%
E.
Three sets of:
Single-Leg DB or KB Deadlift x 8 reps each leg
Chin-Ups with a 3 second upward phase x 8 reps
Rest as needed