Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*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
Build over the course of the 4 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)
At the 12 minute mark…
Every 90 seconds, for 7:30 (5 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch
C.
In 22 minutes, establish a 10 Rep Max Back Squat
*Aim for a few lbs more than you did last week on the 10RM! This is as much of a mental challenge as it is a physical challenge, attack it!
Rest 3 minutes, then:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 12 reps @ 80% of 10-RM Back Squat weight
D.
In 20 minutes, establish a 10-RM Close Grip Bench Press
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell. Not too close together, but about 5″ closer altogether.
E.
Three sets of:
Single-Arm DB Row x 8 reps each arm
Dips x 12 reps
Close Grip Push-Ups x 12 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats, 5 Inchworm Pushups, 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean + Power Jerk x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean
C.
Every 3 minutes, for 12 minutes (4 sets):
Deadlift x 10 reps @ 80-85% of 10-RM Deadlift
*If you don’t know your 10-RM Deadlift, establish that today instead of doing these sets.
D.
Three sets of:
Glute Ham Raise x 6 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Front Raises x 15 reps
Rest as needed
E.
Three sets of:
Farmers Carry x 100 feet
Rest as needed
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Cleans, 3 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 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 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Sets 2-3 = @ 75% of 1-RM Clean
*Set 4-5 = @ 80% of 1-RM Clean
*Sets 6-7 = @ 85% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-5 = 2 reps @ 80%
*Sets 6-8 = 2 reps @ 80-85%
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 10 reps @ 87-90% of your 10-RM Back Squat weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups x 10 reps
Rest as needed
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Hip Snatch, 3 Hang Snatch
3 Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 90 seconds, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 4 reps
Build over the course of the 4 sets. If mobility is an issue, stay with the empty bar for every set & work to get lower. ONLY add weight to the bar if you can hit max depth with no issues.
B.
Every 2 minutes, for 20 minutes (10 sets):
Hip Snatch + Hang Snatch
*Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 70% of 1-RM Snatch
*Sets 7-10 = 1 rep @ 75-80% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
(Hang Clean + Front Squat + Jerk)
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 7-8 = 1 rep @ 85% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell or DB Lunges x 6 reps each leg
DB Shoulder Front Raises x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension on GHD Machine x 10 reps
V-Ups x 30 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 5 sets, build to a challenging (but safe) height for a set of 4 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 2 reps
*Sets 1-2 = @ 55% of 1-RM Snatch
*Sets 3-4 = @ 60% of 1-RM Snatch
*Set 5 = @ 65% of 1-RM Snatch
*Set 6 = @ 70% of 1-RM Snatch
*Set 7 = @ 75% of 1-RM Snatch
*Your feet should start in your LANDING position. The goal of this exercise is to create proper rhythm and timing in the snatch. Without moving the feet, the athlete is always planted to the ground and can feel the barbell at all times. If done right, you should feel very FAST as you pull underneath the barbell.
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee x 2 reps @ 100% of 1-RM Clean
D.
Every 3:30, for 21 minutes (6 sets):
Dead Stop Front Squat
*Sets 1-2 = 4 reps @ 80% of 5-RM Dead Stop Front Squat
*Sets 3-4 = 4 reps @ 85% of 5-RM Dead Stop Front Squat
*Sets 5-6 = 4 reps @ 90% of 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat)
E.
Three sets of:
Romanian Deadlift x 10 reps
Pullups x 10 reps
Rest as needed
(Goal weight for RDL should be 65-75% of 1-RM Clean)