Monday (Session One)
Suggested Warm-Up:
1 Round for quality:
20cal Bike or Row
10 Box Step-Ups
10 Burpees
10 Pullups
10 KB Push Press
10 KB Swings
5 Muscle Snatch
5 Power Snatch
5 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 = 4 reps @ 70%
Set 2 = 3 reps @ 75%
Set 3 = 4 reps @ 75%
Set 4 = 3 reps @ 78%
Set 5 = 4 reps @ 78%
Set 6 = 3 reps @ 82%
D.
In 16 minutes, establish a 3-RM Push Press
E,
Two sets of:
Inverted Row x 45 seconds
Dips x 45 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 10 Box Step-Ups, 10 Inchworm Pushups, 10 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Slow Pull Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 9 minutes (9 sets):
Slow Pull Power Snatch x 1 rep @ 75%
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean x 2 reps @ 70%
C.
In 20 minutes, establish a 2-RM Deadlift
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):
DB Box Step Overs x 8 reps each leg
Go as heavy as you can, holding a DB in each arm. Height of box is 24″ for men, 20″ for females.
Wednesday (Session Three)
Suggested Warm-Up:
400-800m run
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Clean, 5 Front Squat
5 Cleans, 5 Jerks
5 Tall Cleans
*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 Clean x 2 reps below 50% of 1-RM Clean
B.
Every 2:30, for 17:30 (7 sets):
Clean Pull + Clean x 1 rep
Set 1= @ 70%
Sets 2-3 = @ 75%
Sets 4-5 = @ 80%
Sets 6-7 = @ 85%
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep @ 83%
The goal today is consistency!
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 4 reps @ 70-85%
Start at 70% and aim to work up to 85% across the sets.
E.
Three sets of:
Ab Wheel Rollouts x 40 seconds
Chin Ups x 6 reps (Add weight if possible)
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1 Round: 8 KB Goblet Squats, 8 KB Power Snatch, 8 KB Swings
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Overhead Squat, 5 Hang Muscle Snatch
5 Hang Power Snatch, 5 Overhead Squat
5 Hang Snatch
5 Power Cleans, 5 Split Jerks
*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 75 seconds, for 10 minutes (8 sets):
Hang Snatch x 2 reps @ 70% of 1-RM Snatch
C.
Every 2:30, for 22:30 (9 sets):
Clean & Jerk
Set 1 = 1 rep @ 70%
Set 2 = 1 rep @ 76%
Set 3 = 1 rep @ 81%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 91%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Dips x 12 reps
E.
Two sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
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 75 seconds, for 10 minutes (8 sets):
Power Jerk x 2 reps @ 75%
C
Every 2:30, for 20 minutes (8 sets):
Back Squat OR Front Squat
Set 1 = 4 reps @ 70%
Set 2 = 3 reps @ 77%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%+
Sets 7-8 = 1 rep @ 101%+
Percentages are listed for BS. The goal today is to find a 1-RM Back Squat OR Front Squat. Pick whatever has been feeling stronger lately and attack it!
D.
Three sets of:
Pendlay Row x 8 reps
Rest 60 seconds
Pullups x 8 reps
Rest 60 seconds
E.
Three sets of:
Good Mornings x 6 reps
V-Ups x 30 seconds
Rest as needed