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, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Mid Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps below 60% of 1-RM Clean
Keep this light & use it as a warmup.
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Pull + Mid Hang Clean) x 2 reps
Set 1 = @ 65% of 1-RM Clean
Set 2 = @ 70% of 1-RM Clean
Sets 3-4 = @ 75% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
In 20 minutes, establish a 1-RM Split Jerk
D.
Five sets of:
Back Squat x 5 reps @ 74-84% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Pull-Ups with a 4 second lowering phase x 5 reps
Rest as needed
*Start your sets at 74% and aim to work up to 84% across the sets if 74% feels easy.
E.
Three sets of:
Bent Over Row with a 4 second lowering phase x 5 reps
V-Ups x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 6 Box Jumps + 9 Pushups + 12 Cossack Squats
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 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
Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
Sets 5-6 = 1 rep @ 80% 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 minute, on the minute, for 7 minutes (7 sets):
Hang Power Clean x 1 rep @ 73% of 1-RM Power Clean
C.
In 15 minutes, establish a 3-RM Overhead Squat
D.
Four sets of:
Deadlift x 6 reps starting at 68% of 1-RM Deadlift
Rest as needed
*Start at 68% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.
E.
Three sets of:
Close Grip Bench Press x 12 reps
Rest 30 seconds
GHD Back Extension Hold x 30-45 seconds
Rest as needed
*You can start with your bodyweight on the Hold, and, add weight if you feel comfortable (Either add a barbell on your back, or, hold a plate behind your neck)
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 8 Cal Bike + 8 Pull-Ups + 8 Cal Row
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch, 4 Overhead Squat
*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):
Snatch Balance x 2 reps below 70% 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.
B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 78% of 1-RM Snatch
C.
Five sets of:
Front Squat x 4 reps starting at 73% of 1-RM Front Squat
Rest as needed
*Start at 73% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
D.
Three Sets of:
Single-Arm DB Row x 10 reps Each Arm
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Rest as needed
Choose a DB or KB weight that is challenging for all sets.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1 Round: 20 Box Step-Ups + 10 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
*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 @ 70%
Sets 3-4 = 2 reps @ 75%
Sets 5-6 = 1 rep @ 80%
Sets 7-8 = 1 rep @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
(Clean + Front Squat + Jerk)
Sets 1-2 = 2 reps @ 75% of 1-RM Clean & Jerk
Sets 3-6 = 1 rep @ 87% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Lunges with the back leg slightly elevated x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Barbell Strict Press x 8 reps
Good Mornings x 8 reps
Russian Twists x 45 seconds
Rest as needed
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.
In 15 minutes, establish a 1-RM Muscle Snatch
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Power Jerk
Set 1 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
Set 2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
Set 3 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
Set 4 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
Set 5 = 1 rep @ 94% of 1-RM Power Clean & Power Jerk
Set 6 = 1 rep @ 98% of 1-RM Power Clean & Power Jerk
Sets 7-8 = 1 rep @ 101%+ of 1-RM Power Clean & Power Jerk
The goal of today is to find a 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull with a 3 second pause at knee x 2 reps @ 102% of 1-RM Snatch
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second lowering phase x 5 reps @ 70-75%
E.
Three sets of:
Single-Leg KB or DB Romanian Deadlift x 10 reps each leg
Pull-Ups with a 2 second pause at top x 12 reps
Rest as needed