Monday (Session One)
Suggested Warm-Up:
10 Inchworm Pushups
20 Reverse Lunges
10 Pullups
10 Box Jumps
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 Squat 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 Clean x 1 rep @ below 65% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 3 second pause at knee x 2 reps @ 55-65% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk with a 2 second pause in catch x 2 reps @ 60-65% of 1-RM Power Jerk
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat with a double bounce x 3 reps @ 60-70% of 1-RM Back Squat
*Start at 60% and aim to work up to 70% across the sets.
E.
Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
V-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 15 Cal Bike, 15 Goblet Squats, 15Cal Row
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 No Contact Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
No Hook No Feet No Contact Power Snatch x 1 rep @ 60-65% of 1-RM Power Snatch
This exercise is meant to teach you proper timing of the lift. It will be awkward at first but you’ll get the hang of it! Try to stay connected to the bar throughout the entire lift.
B.
Every 2 minutes, for 12 minutes (6 sets):
No Feet Power Clean
Sets 1-3 = 3 reps @ 60% of 1-RM Power Clean
Sets 4-6 = 2 reps @ 65% of 1-RM Power Clean
Feet should start in your landing position. Heels can come up but your feet shouldn’t move.
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 4 reps
This is meant to be a lighter overhead squatting day and the main focus is on mobility. Do not add weight if you are not able to go all the way to the bottom of your squat. Just stay with the empty bar for all sets. If you are able to add weight, keep it moderate and just use it for extra mobility work.
D.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift with a 4 second lowering phase x 4 reps @ 60% of 1-RM Deadlift
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:
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 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 2:30, for 12:30 (5 sets):
Slow Pull Power Snatch x 3 reps @ 60% of 1-RM Power Snatch
C.
Seven sets of:
Front Squat with a double bounce x 3 reps @ 60-65%
Rest as needed
D.
Three Sets of:
Prone Bench Row x 8 reps
100 ft Sled Push OR 100ft Sandbag Bearhug Carry
Rest as needed
*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:
3 Minutes 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 No Feet Snatch
*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):
Drop Snatch x 2 reps below 65% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
BTN Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch without moving feet x 2 reps
Sets 1-4 = @ 60% of 1-RM Snatch
Sets 5-8 = @ 65% of 1-RM Snatch
Feet should start in your landing position. They shouldn’t lift off the ground completely but you can come up on your toes.
C.
Every 90 seconds, for 10:30 (7 sets):
Clean + Clean + Jerk x 1 rep @ 60-70% of 1-RM Clean & Jerk” “Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 6 reps each leg
Aim for 2 heavy working sets.
D.
Three sets of:
Dips with a 2 second pause at bottom x 10 reps
Hip Extension with a 2 second pause at top x 10 reps
Hanging Leg Raises x 10 reps
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds: 10 DB Snatch, 10 DB Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Muscle Snatch, 5 Overhead Squat
5 Muscle Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch
Sets 1-2 = 2 reps @ 90% of 2-RM Muscle Snatch
Sets 3-4 = 2 reps @ 95% of 2-RM Muscle Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean with a 2 second pause in catch + Power Jerk w/ 2 second pause in catch x 1 rep @ 65-70% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Panda Pull x 3 reps @ 85% of your 1-RM Snatch
D.
Three sets of:
Back Squat x 12 reps @ 57% of 1-RM Back Squat
Rest as needed
E.
Three sets of:
Romanian Deadlift x 10 reps
Chin-Ups with 4 second lowering phase x 6 reps
Rest as needed