Monday (Session One)
Suggested Warm-Up
2 Rounds: 10 Cossack Squats + 5 Inchworm Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch w/ 3 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 7:30 (6 sets):
Tall Snatch x 2 reps at less than 50% of 1-RM Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 3 second pause at knee x 1 rep
Set 1 = @ 65% of 1-RM Snatch
Set 2 = @ 70% of 1-RM Snatch
Sets 3-5 = @ 75% of 1-RM Snatch
Sets 6-8 = @ 80-85% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 83-95% of 1-RM Power Clean & Power Jerk
D.
Front Squat: 5-4-4-3-3-3 @ 77-83% (5-10lbs more than last week)
Rest as needed between sets
You’ll do 5 reps, rest, 4 reps, rest, 4 reps, rest, etc
E.
Three sets of:
Pull-Ups with a 2 second pause at top x 8 reps
Ab Wheel Rollouts x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch
4 Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 92%
Set 5 = 1 rep @ 97%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch.
B.
Four sets of:
Bench Press
Set 1 = 7 reps @ 70%
Set 2 = 6 reps @ 73%
Set 3 = 5 reps @ 76%
Set 4 = 4 reps @ 79%
C.
Three sets of:
Clean Deadlift x 7 reps starting at 85% of your 1-RM Clean and building up as you go.
Rest as needed between sets
Focus on maintaining perfect Clean positions throughout.
D.
Every 2:30, for 10 minutes (4 sets):
Barbell Z Press x 8 reps
Aim for three heavy working sets.
E.
One set of:
DB Walking Lunges x 100 steps
Hold the DB’s like farmers carries.Use a moderate weight where you can complete this in 3-4 sets.
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Muscle Cleans
8 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps @ below 55% of 1-RM Clean
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Pull + Clean Pull with a 2 second pause at knee + Clean) x 1 rep
Sets 1-3 = @ 77% of 1-RM Clean
Sets 4-6 = @ 82% of 1-RM Clean
Sets 7-8 = @ 87% of 1-RM Clean
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 78-86%
D.
Three sets of:
Staggered Leg Good Mornings x 8 reps each leg
Single-Arm Bent Over Row x 8 reps each arm with a 3 second lowering phase
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 5 Pushups + 30 Second Plank + 15 Air Squats
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 4:30 (3 sets):
3 Position Snatch x 1 rep @ 40% to 60% of 1-RM Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 2 reps @ 68-80% of 1-RM Snatch
Start at 68% and work up slowly as you go.
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean Pull + Clean + Jerk
Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
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):
Muscle Snatch x 2 reps
Build in weight across the sets to a heavy, but not maximal set of 2.
B.
Five sets of:
Back Squat with a 3 second lowering phase x 4 reps @ 65 to 75% of 1-RM Back Squat
*Same weights as last week but adding 1 more rep! Start at 65% and aim to work up across the sets
C.
Four sets of:
Press In Split Jerk Position x 5 reps
Increase in weight slowly across the 4 sets and building to a heavy set of 5!
D.
Four sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 6 reps
Close Grip Pushups x 30 seconds
Rest as needed