Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Halting Snatch Deadlifts
5 Snatch Balances
5 Squat Snatch
5 Power Clean + 5 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch High Pull + Snatch x 1 rep @ 65-70% of 1-RM Snatch
C.
Every minute, on the minute, for 10 minutes (10 sets):
No Feet Power Clean x 1 rep
*Sets 1-3 = @ 60-65% of 1-RM Power Clean
*Sets 4-7 = @ 65% of 1-RM Power Clean
*Sets 8-10 @ 70% of 1-RM Power Clean
D.
Four Sets of:
Back Squat x 8 reps @ 55%
Pullups x 5 reps
Rest 90 seconds between sets
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Power Jerk
5 Hip Muscle Snatch, 5 Overhead Squat
5 Power Jerk
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 10 minutes (10 sets):
Hip Muscle Snatch x 1 rep @ 80-90% of your 3-RM Muscle Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Jerk with a 2 second pause in catch x 1 rep @ 70%
*Today is a light day. Try to make these as crisp as possible!
C.
Every 2:30, for 7:30 (3 sets):
Snatch Deadlift x 5 reps @ 100-110% of 1-RM Snatch
Focus on maintaining perfect snatch positions throughout.
D.
Four sets of:
Strict Press x 20 reps
Rest 2:30 between sets
This is more for fun & endurance than anything. On your first set, try to pick a weight that you can do for ALL 4 sets. If you chose too light, go up in weight on set 3. If you chose too heavy, you’ll know by set 3 (and lower the weight accordingly). My recommendation: go 10lbs lighter than you think you need to.
E.
Three sets of:
Barbell Reverse Lunges x 5 reps each leg
Face Pulls x 15 reps
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Power Cleans
5 Squat Cleans
5 Front Squats
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean with a 2 second pause at knee x 1 rep
*Sets 1-2 = @ 60% of 1-RM Clean & Jerk
*Sets 3-4 = @ 65% of 1-RM Clean & Jerk
*Sets 5-6 = @ 70% of 1-RM Clean & Jerk
C.
Ten sets of:
Front Squat x 1 rep @ 75%
Supinated Grip Bent Over Row x 6 reps
Rest 60 seconds
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Sit-Ups x 60 seconds
Rest as needed
E.
One set of:
Bicep Curls x 100 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
Thursday (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 30 second plank + 7 Air Squats + 7 Bent Over Rows
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Snatch without moving feet
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to 1 set of:
Front Squat x 5 reps @ 65%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session!
B.
Every 90 seconds, for 12 minutes (8 sets):
No Hook No Feet Snatch x 1 rep
*Sets 1-3 = @ 55% of 1-RM Snatch
*Sets 4-6 = @ 60% of 1-RM Snatch
*Sets 7-8 = @ 65-70% of 1-RM Snatch
C.
Every minute, on the minute, for 8 minutes (8 sets):
Split Jerk x 1 rep @ 65-70%
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 6 reps
Rest as needed
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Cossack Squats + 10 Burpees
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 No Feet Power Snatch
5 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
No Feet Power Snatch x 1 rep @ 60-70% of 1-RM Power Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 3 reps @ 55-60% of 1-RM Power Clean
C.
Four sets of:
Bench Press x 15 reps (moderate weight)
Rest as needed between sets
D.
Three Sets of:
Overhead Squat x 5 reps @ 80% of your 5-RM Overhead Squat
Rest 75 seconds between sets
*If you don’t know your Overhead Squat, this is meant to be a moderate weight, not heavy. Focus on staying smooth and controlled throughout.
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 60 seconds
Pushups x max reps in 45 seconds
(Add weight if possible)
Rest 60 seconds