Monday (Session One)
Suggested Warm-Up
2 Rounds: 4 Inchworm Pushups + 4 Burpees + 8 Air Squats + 8 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*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 Snatch x 1 rep @ 40% to 60% of 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 1 rep @ 74%
Sets 3-4 = 1 rep @ 78%
Sets 5-6 = 1 rep @ 82%
Sets 7-8 = 1 rep @ 86%
C.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Clean x 2 reps @ 75% of 1-RM Power Clean
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 4 reps @ 73 to 83%
*Start at 73% and slowly work up across the sets.
E.
Four sets of:
Pull-Ups x 5 reps
Face Pulls x 15 reps
Rest as needed
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pushups + 5 Pull-Ups + 10 Air Squats + 10 Hanging Leg Raises
With Empty Bar:
2 Rounds:
5 Muscle Snatch, 5 Deadlift, 5 Push Press
5 Power Snatch, 5 Good Mornings
5 Power Snatch
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep @ 75-85%
B.
In 20 minutes, establish a 1-RM Bench Press
C.
Six sets of:
Deadlift with a 2 second pause at knee x 5 reps
Sets 1-3 = @ 60 to 65% of 1-RM Deadlift
Sets 4-6 = @ 65 to 70% of 1-RM Deadlift
Rest as needed between sets.
D.
Every 2:30, for 10 minutes (4 sets):
DB Incline Bench Press x 10 reps
Aim for three heavy working sets.
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Muscle Cleans
5 Front Squat
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean x 4 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Panda Pull + Hang Clean) x 2 reps
Sets 1-3 = @ 67% of 1-RM Clean
Sets 4-6 = @ 77% of 1-RM Clean
C.
Five sets of:
Back Squat x 4 reps at 74% to 84% of 1-RM Back Squat
Rest as needed
Start at 74% and aim to slowly work up across the sets
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps with a 3 upward phase
Rest as needed
E.
Every 2 minutes, for 6 minutes (3 sets):
Supinated Grip Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds
Thursday (Recovery Day)
Friday (Session Five)
Suggested Warm-Up
1 Round: 20 Cal Bike or Row + 20 Box Step-Ups + 20 Single-Arm DB Press Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*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
Start with the empty bar and build over the course of the four sets (If flexibility allows).
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Sets 1-3 = @ 77% of 1-RM Snatch
Sets 4-6 = @ 82% of 1-RM Snatch
Sets 7-10 = @ 87% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Clean + Jerk
Sets 1-3 = 1 rep @ 80-85% of 1-RM Clean & Jerk
Sets 4-6 = 1 rep @ 85-90% of 1-RM Clean & Jerk
D.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 10 reps
Rest 30 seconds
E.
One Set of Tabata 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)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk x 2 reps @ 83% of 1-RM Power Jerk
B.
Every 3 minutes, for 21 minutes (7 sets):
Back Squat with a 4 second lowering phase and 4 second upward phase x 4 reps @ 50-65% of 1-RM Back Squat
C.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Z-Press x 8 reps
D.
Three sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 6 reps
Stationary Dips x 6 reps
Rest as needed