Monday (Session One)
Suggested Warm-Up:
2 Rounds: 12 Cal Row + 12 Pushups
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 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 minutes, for 12 minutes (6 sets):
(Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee) x 1 rep
Sets 1-2 = @ 75% of 1-RM Clean
Sets 3-4 = @ 80% of 1-RM Clean
Sets 5-6 = @ 85% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 75% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 80% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 85% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
D.
Five sets of:
Back Squat x 6 reps @ 67-78% (Try to do 5-10lbs more for each set than last wk)
Rest 30 seconds
Wide Grip Pull-Ups with a 2 second pause at top x 6 reps
Rest as needed
*Start your sets at 67% and aim to work up to 78% across the sets if 67% feels easy.
E.
Three sets of:
Bent Over Row w/ 2 second pause at top x 10 reps
V-Ups x 30 seconds
Rest 45 seconds
Tuesday (Session Two)
Suggested Warm-Up:
3 Rounds: 5 Inchworm Pushups + 5 Goblet 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
4 Low Hang 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):
No Feet Power Snatch x 2 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
Your feet should start in your landing position. Your heels can come up but your feet should not move.
B.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
Sets 1-2 = 3 reps @ 70% of 1-RM Power Clean
Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean
Sets 5-6 = 1 rep @ 80% of 1-RM Power Clean
C.
In 15 minutes, establish a 5-RM Overhead Squat
*Aim to go higher than you did 2 weeks ago!
D.
Four sets of:
Deadlift x 8 reps starting at 63% of 1-RM Deadlift
Rest as needed
*Start at 63% of your 1-RM Deadlift weight and add weight each set. Make your last 2 sets challenging but not quite maximal.
E.
Three sets of:
Tricep Extension x 20 reps
Bicep Curls x 20 reps
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 Air Squats + 8 Pushups + 8 Step-Ups to Box
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
*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 minutes, for 14 minutes (7 sets):
(Snatch Pull with a 3 second pause at knee + Snatch with a 3 second pause at knee) x 1 rep
Sets 1-2 = @ 75% of 1-RM Snatch
Sets 3-4 = @ 79% of 1-RM Snatch
Sets 5-7 = @ 83% of 1-RM Snatch
C.
Five sets of:
Front Squat x 6 reps starting at 63% of 1-RM Front Squat
Rest as needed
*Start at 63% 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:
20 Cossack Squats
15 V-Ups
20 Lunges
15 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 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 16 minutes (8 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 83%
Sets 5-6 = 1 rep @ 86%
Sets 7-8 = 2 reps @ 78%
C.
Every 2:30, for 15 minutes (6 sets):
Clean + Jerk + Clean
Sets 1-2 = 2 reps @ 75%
Sets 3-4 = 1 rep @ 80%
Sets 5-6 = 1 rep @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Barbell Strict Press x 10 reps
Hip Extension x 10 reps
Russian Twists x 30 seconds
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.
In 15 minutes, establish a 2-RM Muscle Snatch (Try to beat your PR from 2 weeks ago)
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Clean + Power Jerk
Sets 1-2 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
Sets 5-7 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean High Pull x 3 reps @ 93% of your 1-RM Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat with a 3 second pause at bottom x 4 reps @ 65-77%
The goal is to start at 65% and work up slowly across the 6 sets
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 10 reps
Rest as needed