Monday (Session One)
Suggested Warm-Up:
2 Rounds: 4 Pull-Ups + 6 Burpees + 8 Cossack Squats
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 Front Squats
3 Cleans
3 Split Jerk
*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 60% of 1-RM Clean
Build over the course of the 4 sets.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean) x 1 rep
Set 1 = @ 75% of 1-RM Clean
Set 2 = @ 80% of 1-RM Clean
Sets 3-4 = @ 85% of 1-RM Clean
Sets 5-6 = @ 90% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk x 1 rep @ 80 to 87% of 1-RM Split Jerk
D.
Five sets of:
Back Squat x 3 reps @ 82-91% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Chin-Ups x 8 reps
Rest as needed
*Start your sets at 82% and aim to work up to 91% across the sets if 82% feels easy.
E.
Three sets of:
Single Arm DB Row with a 1 second pause at top x 6 reps each arm
Ab Rollouts x 30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 5 Cal Bike + 5 Pushups + 5 Box Jumps + 5 Bent Over Rows
With empty bar:
8 Deadlift, 8 Press, 8 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Slow Pull Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch
Sets 1-3 = 2 reps @ 77% of 1-RM Power Snatch
Sets 4-6 = 1 rep @ 83% of 1-RM Power Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 1 rep @ 84% of 1-RM Power Clean
C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 93% of your 3-RM Overhead Squat weight
D.
Five sets of:
Deadlift x 3 reps @ your 5-RM deadlift weight
E.
Three sets of:
Incline Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 8 Goblet Squats + 4 Inchworm Pushups + 8 Box Jumps
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 1 rep @ 83-88% of 1-RM Snatch
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps @ 92% of your 3-RM Front Squat
D.
Two sets of:
Inverted Grip Bent Over Row x 45 seconds
Bicep Curls x 20 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
5 Minutes of Cardio (Run, Bike, Row, etc)
With empty bar:
8 Back Squat, 8 Deadlift, 8 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 minute, on the minute, for 4 minutes (4 sets):
Hip Power Snatch x 2 reps below 60% of 1-RM Snatch
B.
Every 2:30, for 15 minutes (6 sets):
Snatch x 2 reps
Sets 1-2 = @ 72%
Sets 3-4 = @ 76%
Sets 5-6 = @ 80%
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Jerk + Clean
Sets 1-2 = 2 reps @ 82%
Sets 3-4 = 1 rep @ 86%
Sets 5-6 = 1 rep @ 90%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 10 reps each arm
Hip Extension x 10 reps
Ab Mat Sit-Ups x 1 minute
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
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.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 3 reps @ 80% of your 1-RM Muscle Snatch
B.
Every 75 seconds, for 10 minutes (8 sets):
Slow Pull Power Clean & Power Jerk x 1 rep @ 82% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull with a 6 second lowering phase x 3 reps @ 90% of your 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a double bounce x 4 reps @ 70 to 75%
E.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 8 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed