Monday (Session One)
Suggested Warm-Up:
1 Round: 10KB Swings + 10KB Snatch Each Arm + 10 KB Goblet Squats
With empty bar:
7 Snatch Deadlift, 7 Muscle Snatch, 7 Back Squat
4 Power Snatch, 4 Overhead Squat
4 Snatch Press in Receiving, 4 Snatch Balance
4 Snatch w/ pause right off the ground
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving Position x 4 reps
Tall Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them
B.
Every 2:30, for 15 minutes (6 sets):
Snatch with a 1 second pause right off the ground
Set 1 = 2 reps @ 70% of 1-RM Snatch
Set 2 = 2 reps @ 75% of 1-RM Snatch
Sets 3-4 = 2 reps @ 80% of 1-RM Snatch
Set 5-6 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 4 second downward phase x 3 reps @ 90% of 1-RM Clean
Focus on maintaining perfect snatch positions throughout.
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat @ 4201 tempo
Sets 1-2 = 6 reps @ 60-65%
Sets 3-6 = 3-4 reps @ 70-75%
4201 = 4 seconds down, 2 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
E.
Three sets of:
Dumbbell Z Press x 8-10 reps
Rest 30 seconds
Feet Elevated Ring Rows x 8-10 reps @ 1111 tempo
Rest as needed
Tuesday (Session Two)
Take 5-10 minutes to work on your biggest mobility and/or technique weaknesses.
A.
Every 2 minutes, for 10 minutes (5 sets):
Hang Power Clean
Sets 1-2 = 3 reps @ 72% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 76% of 1-RM Power Clean
Set 5 = 2 reps @ 80% of 1-RM Power Clean
B.
Every 3 minutes, for 12 minutes (4 sets):
Overhead Squat @ 3201 tempo x 3 reps @ 75-85% of your set of 4 last week
C.
Four sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 5-7 reps @ 63-68%
Sets 3-4 = 3-4 reps @ 75-80%
Rest as needed
D.
Five sets of:
2″ Deficit Deadlift
Sets 1-2 = 5 reps @ 62%
Sets 3-4 = 5 reps @ 66%
Set 5 = 4 reps @ 72-76%
Rest as needed
E.
Three sets of:
60 Seconds of Push-Up Plank Hold
Rest 30 seconds
45 Seconds of Banded Palloff Hold Each Side
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 25 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 Cleans, 5 Power Cleans
5 Cleans
5 Press In Split, 5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
Push Press in Split Jerk Position x 3 reps
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean Pull + Hang Clean + Jerk) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 3101 tempo
Set 1 = 3 reps @ 73%
Set 2 = 5 reps @ 67%
Set 3 = 3 reps @ 76%
Set 4 = 5 reps @ 67-70%
Sets 5-6 = 3 reps @ 76-80%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.
D.
Three sets of:
Kettlebell Front Rack Lunge x 8-10 reps each leg
Rest as needed
E.
Three sets of:
Reverse Hyper x 15 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds:
8 Box Jumps + 4 Inchworm Pushups
Then:
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch
3 Overhead Squat, 3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Push Press + 1 Overhead Squat
(Place the bar on your back with your snatch grip. Perform 2 push presses immediately followed by 1 overhead squat)
Build over the course of the 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch with a 2 second pause in catch
Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
Sets 6-7 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk with a 1 second pause in catch x 2 reps @ 70-80% of 1-RM Split Jerk
D.
Every 4 minutes for 16 minutes (4 sets):
Back Squats x 7 reps 63-67%
Dumbbell Step Ups x 8 reps to 24″/20″
E.
Three sets of:
Dumbbell Deathmarch x 20 reps total
Rest as needed
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds:
10 Air Squats, 10 Close Grip Pushups, 10 Lunges
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch w/ 2 second pause at knee
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch with a 2 second pause at knee
Set 1 = 3 reps @ 70% of 1-RM Power Snatch
Sets 2-3 = 2 reps @ 75% of 1-RM Power Snatch
Sets 4-5 = 1 rep @ 80% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Push Press
Sets 1-2 = 3 reps @ 73-78%
Sets 3-4 = 2 reps @ 78-83%
Sets 5-7 = 1 rep @ 88%
C.
Four sets of:
Barbell Hip Thrusts x 15-20 reps
Rest as needed
*Goal is 30-40% of Deadlift 1RM.
D.
Three sets of:
10 Single Arm Dumbbell Bench Each Arm
Followed by…
10-15 Deficit Tempo Push-Ups @ 1111
Rest as needed between sets
*Set deficit height to 4-8″ based on ability.
E.
Three sets of:
Mixed Grip Pull-Ups (5/Direction) x 10 reps
Immediately Followed by…
MAX Unbroken Ring Rows with Perfect Form (Elevate feet if needed)
Rest 1-2 minutes