Monday (Session One)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 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 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 2 reps
Build over the course of the three sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 85% 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 @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Clean
*Sets 5-6 = 2 reps @ 85% of 1-RM Power Clean
D.
Five sets of:
Back Squat x 5 reps @ 78-83%
Pull-Ups with a 1 second pause at top x 6 reps
Rest 2 minutes between sets
*Start your sets at 78% and work up to 83% across the sets if 78% feels easy.
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 6 Lunges + 6 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Jerks
4 BTN Power Jerks
*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.
In 15 minutes, establish a 1-RM BTN Power Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Clean Deadlift x 10 reps
Start at 70% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
C.
Four sets of:
Strict Press x 10 reps
Rest as needed
Aim for three heavy working sets. The goal is not to get to a 10-RM, but, to get some quality working sets in.
D.
Three sets of:
Barbell Lunges x 6 reps each leg
Face Pulls x 15 reps
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With a light KB + 8 Swings + 8 Goblet Squats + 8 Snatch
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 Jerk
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Jerk Grip Overhead Squat x 5 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 4 sets)
B.
Every 2:30, for 17:30 (7 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 80% of 1-RM Clean & Jerk
C.
Five sets of:
Front Squat x 4 reps @ 80-85%
Rest 30 seconds
Bent Over Row x 8 reps
Rest as needed
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Plank x 60 seconds
Rest as needed
E.
One Set Tabata V-Ups:
20 Seconds On
10 Seconds Off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Power Cleans
5 Muscle Snatch, 3 Power Snatch
3 Snatch, 3 Cleans
5 Split Jerk
*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 3 reps @ 80%
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
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85-88%
*Sets 7-8 = 1 rep @ 90-94%
D.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 8 reps
Rest as needed
Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch
*Sets 1-2 = 3 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 2 reps @ 85% of 1-RM Power Snatch
B.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean x 1 rep @ 80% of 1-RM Power Clean
C.
In 16 minutes, build to a 10-RM Bench Press
At the 18 minute mark perform:
Two sets of:
Bench Press x 10 reps @ 93% of your 10-RM weight
Rest as needed between sets
D.
Every 2 minutes, for 12 minutes (6 sets)
Back Squat x 2 reps @ 88-90%
E.
Four sets of:
Chin-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds
Add weight to both if you’re able to.