Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Slow Pull Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Snatch
Sets 1-3 = 2 reps @ 65%
Sets 4-5 = 2 reps @ 72%
Sets 6-8 = 1 rep @ 77%
C.
Four sets of:
Back Squat x 8 reps @ 90% your 8-RM Back Squat weight from last week
Rest as needed between sets
D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 75-80% of 1-RM Push Press
E.
Three sets of:
GHD Sit-Up Hold x 20-30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 6 KB Swings + 6 KB Goblet Squats
With empty bar:
5 Front Squat, 5 Deadlift
5 Muscle Snatch, 3 Muscle Clean
5 Power Snatch, 3 Power Clean
5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
In 22 minutes, establish a 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean x 2 reps @ 77-83%
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 9 reps @ 80% of 7-RM weight
*If you don’t know your 7-RM Deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 15 reps
Rest 60 seconds
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 6 Reverse Lunges with a twist + 6 Inchworm Pushups
With empty bar:
10 Muscle Clean & Presses
5 Power Clean, 5 Front Squats
5 Cleans, 5 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Deadlift + Clean + Front Squat + Clean) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean
Sets 3-4 = @ 75% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep @ 82%
D.
Four sets of:
Back Squat x 5 reps @ 100% your 8-RM Back Squat weight from last week
Rest as needed between sets
E.
Two sets of:
Banded March x 3 minutes
Chin-ups x 12 reps
Rest as needed between sets
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1 Round: 20 Cal Bike or Row + 10 Scapular Pullups + 10 Turkish Get-Ups with KB
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 No Feet Snatch
*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):
Tall Snatch x 2 reps
Start with the empty bar & slowly add weight as you go.
B.
Every 90 seconds, for 12 minutes (8 sets):
No Feet Snatch + Snatch x 1 rep
Sets 1-4 = @ 70%
Sets 5-8 = @ 75-80%
Start with your feet in your landing position for the No Feet Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
Sets 1-2 = @ 70%
Sets 3-4 = @ 75%
Sets 5-6 = @ 80%
Sets 7-8 = @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Box Step Overs x 8 reps each leg
Strict Press x 8 reps
Aim for 2 heavy working sets.
E.
One Set of Tabata AbMat Situps
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)
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.
In 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Jerk x 1 rep @ 85%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull x 2 reps @ 115% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
Sets 1-2 = 3 reps @ 85% of 3-RM Dead Stop Front Squat
Sets 3-4 = 3 reps @ 90% of 3-RM Dead Stop Front Squat
Sets 5-6 = 3 reps @ 94% of 3-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat)
E.
Three sets of:
Bicep Curls x 12 reps
Rest 60 seconds
Dips x 30 seconds
Rest 60 seconds