Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light KB + 10 Goblet Squats + 10 Lunges + 10 KB Swings
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 Slow Pull 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):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 65% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 70% of 1-RM Snatch
*Sets 7-8 = 2 reps @ 75% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee
*Sets 1-2 = 2 reps @ 65% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 70% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 75% of 1-RM Power Clean
D.
Six sets of:
Back Squat x 6 reps @ 70-75%
Pull-Ups with a 1 second pause at top x 6 reps
Rest 90-120 seconds between sets
*Start your sets at 70% and work up to 75% across the sets if 70% feels easy.
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 Behind The Neck Power Jerk
5 Power Snatch, 5 Overhead Squat
5 Muscle Snatch, 5 Behind The Neck Power Jerk
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, build to a 3-RM Muscle Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Jerk
*Sets 5-6 = @ 80-85% of 1-RM Power Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Snatch Deadlift x 10 reps
Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Four sets of:
Seated DB Shoulder Press x 10 reps
Rest as needed
Aim for three heavy working sets.
E.
Three sets of:
Front Rack Lunges x 6 reps each leg
Face Pulls x 15 reps
Rest as needed
Aim for 2 heavy working sets.
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 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
The goal is not to get to a 5RM, but, to get 4 quality sets in focusing on a perfect split position.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 5 reps @ 72-77%
Rest 30 seconds
Bent Over Row x 8 reps
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
V-Ups x 30 seconds
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
4 Rounds: 4 Burpees + 8 Air Squats + 4 Pushups + 8 Lunges
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Muscle Snatch
3 Power Cleans, 3 Power Snatch
3 Cleans, 3 Snatch
5 Split Jerks
*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 4 reps @ 75%
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 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75% of 1-RM Clean & Jerk
At the 13 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 2 reps @ 80% of 1-RM Clean & Jerk
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 10 reps
Rest as needed
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Cossack Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Power Clean
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 3 reps
*Sets 1-2 = @ 65% of 1-RM Power Snatch
*Sets 3-4 = @ 70% of 1-RM Power Snatch
*Sets 5-6 = @ 75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean x 1 rep @ 75% of 1-RM Power Clean
C.
In 17 minutes, build to a 10-RM Bench Press
At the 20 minute mark perform:
Two sets of:
Bench Press x 10 reps @ 90% of your 10-RM weight
Rest as needed between sets
D.
Every 2 minutes, for 14 minutes (7 sets)
Back Squat x 2 reps @ 85%
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds