Monday (Session One)
Suggested Warm-Up
Single Arm DB or KB Overhead Walking Lunge (Light) x 100ft Each Arm
3 Rounds:
10 Air Squats, 10 Pushups, 10 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hip 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 90 seconds, for 4:30 (3 sets):
3- Position Snatch x 1 rep
*Keep this under 55% of your 1-RM Snatch, it is solely for a warm-up.
B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch + Hip Snatch) x 1 rep
*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Sets 4-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 75-80% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean with 3 second pause at knee x 1 rep @ 80% of 1-RM Power Clean
D.
In 24 minutes, establish a 1-RM Back Squat
E.
Three sets of:
Chin-ups x 10 reps
V-Ups x 40 seconds
DB Shoulder Lateral Raises x 15 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups, 6 Burpees, 9 Jumping Air Squats
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 Slow Pull Clean & Jerks
3 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
*Today is meant to be a lighter day. Focus on moving fast, but, don’t go over the percentages listed
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup, stay below 70% of your 1-RM Power Clean
B.
Every 90 seconds, for 12 minutes (8 sets):
(Slow Pull Clean + Jerk) x 1 rep @ 70% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 65-70% of 1-RM Power Snatch
D.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps @ 50-55% of your 1-RM Deadlift
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
400m run
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Snatch, 5 Front Squat
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-7 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-7 = @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 75-85%
Start at 75% and work up in weight as you go.
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Rounds:
8 Air Squats + 8 Pushups + 8 Lunges + 8 V-Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Slow Pull Snatch
5 Muscle Cleans
5 Power Cleans
5 Front Squat
*Every new line means take a short break before moving to the next movements
A.
*Today is meant to be a lighter day
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 minute, on the minute, for 10 minutes (10 sets):
Slow Pull Snatch x 1 rep @ 60-70% of 1-RM Snatch
C.
Every minute, on the minute, for 8 minutes (8 sets):
(Power Clean + Power Jerk) x 1 rep @ 60-70% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 7 reps @ 60-65% of 1-RM Front Squat
E.
One Set Tabata of: V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
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.
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 15 minutes (6 sets):
(Clean + 2 Front Squats + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80-85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch High Pull + Power Snatch) x 1 rep
*Sets 1-4 = @ 78-83% of 1-RM Power Snatch
*Sets 5-8 = @ 83-88% of 1-RM Power Snatch
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-2 = 8 reps @ 65-70%
*Sets 3-4 = 5 reps @ 75-80%
*Sets 5-6 = 3 reps @ 85-90%
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds