Monday (Session One)
Suggested Warm-Up:
2 Rounds: with light DB/KB + 10 Goblet Squats + 5 Swings Each Arm + 5 Presses Each Arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 2 reps
Drop Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet
Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
Sets 4-6 = 1-2 reps @ 75% of 1-RM Snatch
Sets 7-8 = 1 rep @ 80% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 2:15, for 9 minutes (4 sets):
Clean Pull with a 4 second downward phase x 3 reps @ 95% of 1-RM Clean
Focus on maintaining perfect Clean positions throughout.
D.
Every 2:45, for 16:30 (6 sets):
Back Squat @ 3101 tempo
These are pretty aggressive rep/sets. Do 1 less rep if needed.
Sets 1-2 = 6 reps @ 60-63%
Sets 3-4 = 5 reps @ 65-68%
Sets 5-6 = 4 reps @ 70-73%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
E.
Three sets of:
Barbell Z Press x 8-10 reps
Rest 30 seconds
Pendlay Rows x 8-10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1. Take 3-5 minutes to work on your biggest mobility weakness
2. Take 3-5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 2 reps @ 75%
B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat @ 3101 tempo x 2 reps @ 80-90% of your heavy set of 3
C.
Four sets of:
Bench Press
Sets 1-2 = 6-7 reps @ 63-68%
Sets 3-4 = 5-6 reps @ 68-73%
Rest as needed
D.
Five sets of:
Deadlift
Sets 1-2 = 9 reps @ 64%
Sets 3-4 = 7 reps @ 68%
Set 5 = 5 reps @ 73%
Rest as needed
E.
Three sets of:
V-Ups x 20 seconds
Hip Extension on GHD Machine x 10 reps
Rest 60 seconds
Place a barbell on your back for the Hip Extension if possible.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 20 second plank + 20 seconds Air Squats + 20 seconds Burpees. Smooth pace.
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean
5 Power Clean
5 Clean + 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 Power Clean x 2 reps below 55% of 1-RM Clean
B.
Every 2:30, for 10 minutes (4 sets):
Clean + Jerk + Clean + Jerk Dip
Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 2:45, for 16:30 (6 sets):
Front Squat @ 4001 tempo
Sets 1-2 = 5 reps @ 60-65%
Sets 3-4 = 4 reps @ 65-68%
Sets 5-6 = 3 reps @ 70-73%
4001 = 4 seconds down, no pause at bottom, as fast as possible up, and 1 second pause at the top.
D.
Three sets of:
Barbell Lunges x 6-8 reps each leg
Rest as needed
E. Three sets of:
Reverse Hyper x 15 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 8 Box Jumps + 4 Inchworm Pushups
Then:
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch
3 Overhead Squat, 3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + 2 Overhead Squats
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 2 reps @ 65%
Set 2 = 2 reps @ 70%
Set 3 = 2 reps @ 74%
Set 4 = 2 reps @ 78%
Set 5 = 1 rep @ 82%
Set 6 = 1 rep @ 85%
Set 7 = 1 rep @ 88%
C.
Eight sets of:
Split Jerk with 2 second pause in catch x 1 rep @ 75-85%
Rest as needed between sets
D.
Every 3:30, for 17:30 (5 sets):
Back Squats x 3 reps @ 78-85%
Bulgarian Split Squats x 5 reps each leg
E.
Two sets of:
Dumbbell Deathmarch x 24 reps total
Rest as needed
Saturday (Session Five)
Suggested Warm-Up:
1 Round: 45 seconds Bike or Row, 45 seconds Plank, 45 seconds Walking Lunges
With empty bar:
5 Deadlift, 5 Press In Split, 5 Strict Press
10 Strict Press, 10 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Box Jumps x 3 reps
*Try to work up in height as you go.
B.
Five sets of:
Push Press x 3 reps @ 85-95% of your 3-RM Push Press
C.
Three sets of:
Barbell Hip Thrusts with a 1 second pause at top x 12 reps
Rest as needed
*Goal is 35-45% of Deadlift 1RM.
D.
Three sets of:
Mixed Grip Pull-Ups (6/Direction) x 12 reps
Immediately Followed by…
10-15 Ring Rows with Perfect Form (Elevate feet if needed)
Rest 1-2 minutes
E.
Four sets of:
Ab Wheel Rollouts x 30 seconds
Rest 30 seconds