Monday (Session One)
Suggested Warm-Up:
3 Rounds: 6 Cossack Squats + 6 Inchworm Pushups + 6 Box Step Ups
With empty bar:
10 Good Mornings, 10 Air Squats, 10 Snatch Grip Presses
5 Muscle Snatch, 3 Overhead Squats
3 Squat Snatch, 3 Overhead Squat
*Every new line means take a short break before moving to the next movements
A.
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 15 minutes (15 sets):
Snatch x 1 rep @ 75-80%
C.
In 20 minutes, establish a 1-RM Back Squat
D.
Five sets of:
Push Press x 3 reps @ 80-90% of your 1-RM Push Press
Rest as needed between sets
*Start at 80% and aim to work up to 90% across the 5 sets.
E.
Every 2:30, for 10 minutes (4 sets):
Chin-ups x 8 reps
V-Ups x 30 seconds
(add weight if possible)
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 85%
C.
Five sets of:
Deadlift x 1 rep @ 90-95%
Rest as needed
*Start at 90% and aim to work up to 95% as the sets go on.
D.
Three sets of:
Good Mornings x 8 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
Dumbbell Shoulder Front Raises x 15 reps
Rest as needed
E.
One Set of:
Empty Barbell Bicep Curls x 100 reps
*Every time you break – perform a set of 5 pushups
The “empty” bar should be a weight where you can do a set of 30-35 to start with no problem. If you can’t do that, get a lighter barbell or use lighter DB’s.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
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 2:30, for 15 minutes (6 sets):
(Clean Pull
+ Clean + Front Squat + Clean Pull with a 6 second lowering phase) x 1 rep
*Sets 1-2 = @ 80-83% of 1-RM Clean
*Sets 3-4 = @ 85-88% of 1-RM Clean
*Sets 5-6 = @ 90-93% of 1-RM Clean
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
The goal today is consistency!
D.
Six sets of:
Front Squat
*Set 1 = 5 reps @ 78%
*Set 2 = 3 reps @ 83-88%
*Set 3 = 2 reps @ 88-93%
*Sets 4-6 = 1 rep @ 93-98%
Rest as needed between sets
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Rounds:
5 Burpee Box Jump Overs + 5 Box Step Ups + 5 Pull-Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Overhead Squats
5 Power Snatch
5 No Feet Snatch
5 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(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 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
No Feet Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 80-85% of 1-RM Snatch
*Feet should start in your landing position. Your heels can come up, but, the full foot shouldn’t leave the ground.
C.
Every 2:30, for 20 minutes (8 sets):
Clean + Front Squat + Jerk
*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 = 1 rep @ 90-95% of 1-RM Clean & Jerk
*Sets 7-8 = @ 85% of 1-RM Clean & Jerk
D.
Two sets of:
Bar Hang x Max Time
*Hang from a pull-up bar for as long as possible. Rest 2 minutes between sets
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)
Suggested Warm-Up
4 Minutes of Cardio work (Row, bike, run, etc)
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 20 minutes, build to a 1-RM in this complex:
2 Power Cleans + 3 Push Press + 3 Power Jerks
B.
Five sets of:
Clean Pull with a 3 second pause at knee
x 3 reps @ 95% of 1-RM Clean
Rest as needed
C.
Six sets of:
Back Squat with a 3 second pause in bottom x 3 reps
Rest as needed
*Start at 50% of your 1-RM Back Squat and build up as you go. We are not looking for a 3-RM in this, but, for 4 heavy working sets.
D.
Three sets of:
Romanian Deadlift x 6 reps
Pull-Ups with a 3 second lowering phase x 6 reps
Rest as needed