Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round:
Hold bottom of Air Squat for 1 minute
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 Split x 5 reps
Every 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 20 minutes (8 sets):
Back Squat x 3 reps
*Sets 1-4 = @ 81-85%
*Sets 5-8 = @ 85-89%
D.
Every 2:30, for 12:30 (5 sets):
Push Press x 3 reps @ 90-95% of your 3-RM Push Press
*If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x Max Reps in 30 seconds
Plank x 60 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
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
3 Push Press, 3 Jerk Grip Overhead Squats
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-7 = @ 80-85% of 1-RM Power Clean
C.
Every 2:30, for 12:30 (5 sets):
Deadlift x 2 reps @ your 4-RM Deadlift Weight
*If you don’t know your 4-RM Deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Good Mornings x 8 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Three sets of:
Farmers Carry x 120 feet
Rest as needed between sets
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)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch Deadlift + Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%
C.
Every minute, on the minute, for 14 minutes (14 sets):
Split Jerk x 1 rep @ 75%
The goal today is consistency!
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat x 2 reps @ 85-95% of 1-RM Back Squat
*Start at 85% and work up across the sets.
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups x 10 reps
Rest as needed
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 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the 4 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean x 2 reps
Build over the course of the 4 sets
B.
Every 2:30, for 25 minutes (10 sets):
Snatch Lift-Off + Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 84% of 1-RM Snatch
*Set 5 = 1 rep @ 87% of 1-RM Snatch
*Set 6 = 1 rep @ 90% of 1-RM Snatch
*Set 7 = 1 rep @ 93% of 1-RM Snatch
*Sets 8-10 = 2 reps @ 80-85% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
(Clean + Front Squat + Jerk) x 1 rep
*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Set 5 = @ 90% of 1-RM Clean & Jerk
*Set 6 = @ 90-95% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 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.
5 Sets of:
Standing Triple Broad Jump
Try to get farther each time you do your 3 jumps. Fast forward to 1:55 of the linked video to see it live.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 1 rep @ 50-75% of 1-RM Snatch
Start at 50% and work up as you go. This is to work on proper timing of the lift and to develop your feel of the bar. It’s a great exercise to learn when to stop extending and when to start pulling under.
C.
In 22 minutes, establish a 1-RM Front Squat
D.
Three sets of:
Pull-Ups x 10 reps
Barbell Bicep Curls x 10 reps
Rest as needed
E.
Three sets of:
Romanian Deadlift x 8 reps
Single-Arm Kneeling DB Press x 8 reps each arm
Rest as needed
(Goal weight for RDL should be 75-85%+ of 1-RM Clean)
Sunday (Recovery Day)