Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10 KB Goblet Squats + 5 KB Snatch each arm
With empty bar:
5 Deadlift, 5 Press In Split, 5 Front Squats
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squats
5 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Power Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2:30, for 17:30 (7 sets):
Clean
Set 1 = 2 reps @ 65%
Set 2 = 2 reps @ 70%
Set 3 = 1 rep @ 75%
Set 4 = 1 rep @ 80%
Set 5 = 1 rep @ 85%
Sets 6-7 = 1 rep @ 90-94%
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
Sets 1-2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Sets 5-7 = 1 rep @ 88-94%
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3-4 reps
Sets 1-3 = @ 75% of 1-RM Front Squat
Sets 4-6 = @ 80% of 1-RM Front Squat
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Ab Rollouts x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 10 DB Snatch + 5 Inchworms + 10 DB Press
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 No Feet 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):
No Feet Power Snatch x 1 rep
Sets 1-2 = @ 75% of 1-RM Power Snatch
Sets 3-4 = @ 79% of 1-RM Power Snatch
Sets 5-6 = @ 83% of 1-RM Power Snatch
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean x 3 reps @ 70-75% of 1-RM Power Clean
C.
In 22 minutes, establish a 1-RM Overhead Squat
D.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 5 reps @ 65% of 1-RM Deadlift
E.
Three sets of:
Incline Bench Press x 10 reps
Rest 30 seconds
GHD Back Extension x 10 reps (Add weight if possible)
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 Low 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 10 minutes (5 sets):
Low Hang Snatch
Sets 1-3 = 2 reps @ 74% of 1-RM Snatch
Sets 4-5 = 1 rep @ 82% of 1-RM Snatch
C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 1 rep @ 85 to 92% of your 1-RM Front Squat
D.
Two sets of:
Inverted Grip Bent Over Row x 45 seconds
Bicep Curls x 20 reps
Rest as needed
E.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
20 Cossack Squats
15 V-Ups
20 Lunges
15 Pushups
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 minute, on the minute, for 4 minutes (4 sets):
Hip Power Snatch x 2 reps below 60% of 1-RM Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch
Sets 1-2 = 2 reps @ 78%
Sets 3-4 = 2 reps @ 81%
Sets 5-6 = 1 rep @ 84%
Sets 7-8 = 1 rep @ 87%
C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 77%
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Lunges with back leg slightly elevated x 8 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 60 seconds
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.
For 15 minutes, build to a max height of 2 box jumps (or broad jumps if you can’t do box jumps safely).
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Power Clean & Power Jerk x 1 rep @ 86% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Panda Pull x 3 reps @ 95% of your 1-RM Snatch
D.
Every 2 minutes, for 18 minutes (9 sets):
Back Squat x 3 reps @ 78%
The goal today is SPEED!
E.
Four sets of:
Romanian Deadlift x 6 reps
Chin-Ups x 6 reps
Rest as needed