Monday (Session One)
Suggested Warm-Up:
2 Rounds: 8 DB Thrusters + 8 DB Single Arm OH Walking Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 Cleans, 5 Jerks
*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 17:30 (7 sets):
Clean x 2 reps
Set 1 = @ 70%
Set 2 = @ 74%
Set 3 = @ 78%
Set 4 = @ 82%
Set 5 = @ 86%
Sets 6-7 = @ 90%+
The goal today is to find a 2-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep
Sets 1-2 = @ 75%
Sets 3-4 = @ 80%
Sets 5-6 = @ 80-85%
D.
Five sets of:
Back Squat x 6 reps @ 71-81% (Try to do 5-10lbs more for each set than 2wks ago)
Rest 30 seconds
Wide Grip Pullups x 10 reps
Rest as needed
*Start your sets at 71% and aim to work up to 81% across the sets if 71% 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 Box Jumps + 5 Pushups + 5 Broad Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 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 x 1 rep
Sets 1-3 = @ 77% of 1-RM Power Snatch
Sets 4-6 = @ 82% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
Sets 1-2 = 3 reps @ 75% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
Sets 5-6 = 1 rep @ 85% of 1-RM Power Clean
C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Three sets of:
Deadlift x 7 reps starting at 66% of 1-RM Deadlift
Rest as needed
*Start at 66% of your 1-RM Deadlift weight and add weight each set.
E.
Three sets of:
Dips x 30 seconds
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 60 seconds
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 DB Goblet Squats + 5 1-Arm DB Row + 5 1-Arm 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 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep below 60% of 1-RM Snatch
B.
Every 2:30, for 20 minutes (8 sets):
Snatch x 2 reps
Set 1 = 2 reps @ 60%
Set 2 = 2 reps @ 65%
Set 3 = 2 reps @ 70%
Set 4 = 2 reps @ 75%
Set 5 = 2 reps @ 80%
Set 6 = 2 reps @ 85%
Sets 7-8 = 2 reps @ 90%+
The goal today is to find a 2-RM Snatch. Limit yourself to 2 misses
C.
Four sets of:
Front Squat x 5 reps starting at 70% of 1-RM Front Squat
Rest as needed
*Start at 70% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
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:
1 Round: 20cal Row + 20 Pushups + 20 Step-Ups to Box
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Squat Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
Set 1 = 3 reps @ 68%
Set 2 = 2 reps @ 78%
Set 3 = 1 rep @ 83%
Set 4 = 3 reps @ 73%
Set 5 = 2 reps @ 83%
Set 6 = 1 rep @ 88%
C.
Every 3 minutes, for 15 minutes (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
Sets 1-2 = @ 70% of 1-RM Clean & Jerk
Sets 3-4 = @ 75% of 1-RM Clean & Jerk
Set 5 = @ 80% of 1-RM Clean & Jerk” “Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
D.
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 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep @ 100% of your 3-RM Muscle Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk x 1 rep
Sets 1-2 = @ 83% of 1-RM Power Clean & Power Jerk
Sets 3-4 = @ 88% of 1-RM Power Clean & Power Jerk
Sets 5-6 = @ 93% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee x 2 reps @ 105% of 1-RM Clean
D.
In 20 minutes, establish a 5-RM Back Squat
E.
Three sets of:
Romanian Deadlift x 12 reps
Pull-Ups x 12 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed