Monday (Session One)
Warm-Up:
2 Rounds for quality:
5 Burpee Box Jump Overs
5 Pushups
5 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Slow Pull Snatch
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press x 3 reps
Build over the course of the 3 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Slow Pull Snatch
Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
Sets 5-6 = 2 reps @ 75% of 1-RM Snatch
Sets 7-8 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 4 second upward phase x 3 reps @ 90% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps @ 4201 tempo
Sets 1-3 = @ 65%
Sets 4-6 = @ 70%
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 5-10minutes 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 @ 65% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean
Set 5 = 2 reps @ 75% of 1-RM Power Clean
B.
In 17 minutes, build to a heavy set of 4 Overhead Squats with a 2 second pause at the bottom
C.
Five sets of:
Bench Press with a 2 second pause at bottom
Sets 1-2 = 6-8 reps @ 60-65%
Sets 3-5 = 4-6 reps @ 70-75%
Rest as needed
D.
Five sets of:
2″ Deficit Deadlift
Sets 1-2 = 6 reps @ 60%
Sets 3-4 = 5 reps @ 65%
Set 5 = 4 reps @ 70%
Rest as needed
E.
Three sets of:
V-Ups x 20 seconds
Hip Extension on GHD Machine x 10 reps
Rest 60 seconds
Place a barbell on your back for the Hip Extension if possible.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Hang Cleans
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Start light and build slowly.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean Pull + Hang Clean + Jerk) x 1 rep
Sets 1-2 = @ 60% of 1-RM Clean & Jerk
Sets 3-4 = @ 70% of 1-RM Clean & Jerk
Sets 5-6 = @ 75% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat @ 3101 tempo
Set 1 = 4 reps @ 70%
Set 2 = 6 reps @ 65%
Set 3 = 4 reps @ 73%
Set 4 = 6 reps @ 68%
Sets 5-6 = 4 reps @ 75%
3101 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Reverse Hyper x 15 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 10 Air Squats, 20 second Plank, 10 Situps
With empty bar:
6 Back Squat, 6 Deadlift, 6 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + 2 Overhead Squats
(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 3 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch with a 3 second pause in catch
Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
Sets 3-5 = 2 reps @ 70% of 1-RM Snatch
Sets 6-7 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk x 2 reps @ 65-75% of 1-RM Split Jerk
D.
Every 3:30 for 14 minutes (4 sets):
Back Squats x 8 reps 60-65%
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:
1 Round: 45 seconds Bike or Row, 45 seconds Plank, 45 seconds Walking Lunges
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
5 Muscle Snatch, 3 Power Snatch
*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 2 second pause at knee
Set 1 = 2 reps @ 65% of 1-RM Power Snatch
Sets 2-3 = 2 reps @ 70% of 1-RM Power Snatch
Sets 4-5 = 1 rep @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Push Press
Sets 1-2 = 3 reps @ 70-75%
Sets 3-4 = 2 reps @ 75-80%
Sets 5-7 = 1 rep @ 85%
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.
Five sets of:
Hollow Rock x 30 seconds
Rest 30 seconds