Monday (Session One)
Suggested Warm-Up
2 Rounds: 25 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Mid Hang 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 x 4 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps below 60% of 1-RM Snatch
B.
Every 90 seconds, for 15 minutes (10 sets):
Mid Hang Snatch
Sets 1-3 = 2 reps @ 72% of 1-RM Snatch
Set 4-5 = 2 reps @ 76% of 1-RM Snatch
Sets 6-10 = 1 rep @ 78 to 82% of 1-RM Snatch
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 80% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Sets 1-2 = 8 reps @ 65-70%
Sets 3-4 = 6 reps @ 75%
Sets 5-6 = 3-4 reps @ 85%
E.
Three sets of:
Chin-Ups x 10 reps
Ab Wheel Rollouts x 45 seconds
DB Shoulder Front Raises x 15 reps
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
30 Cal Bike or Row
1 Round: Hold bottom of Air Squat for 1 minute + Hold Plank for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Snatch, 3 Overhead Squat
3 Snatch, 3 Snatch Press In Receiving
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
*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):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
3-Position Power Clean x 1 rep below 65% of 1-RM Clean
Build over the course of the 4 sets
B.
Every 2:30, for 15 minutes (6 sets):
(Clean Lift Off + Clean Pull + Power Clean + Clean + Jerk) x 1 rep
Sets 1-3 = @ 70% of 1-RM Clean & Jerk
Sets 4-6 = @ 75-78% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 80% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Deadlift x 2 reps @ 70%
Focus on SPEED & perfect positioning!
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Reverse Barbell Lunges x 6 reps each leg”
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 7 Burpees + 7 Box Jumps + 7 Cossack Squats
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Muscle Snatch, 3 Power Snatch
3 Snatch, 3 Snatch Press In Receiving
3 Drop Snatch
3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Drop Snatch x 1 rep at 40-65% of 1-RM Snatch
Start with the empty bar & slowly add weight as you go.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 78-84%
C.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 4-5 reps @ your 7-RM weight
*If you don’t know your 7-RM, establish that today instead of doing these sets.
D.
In 17 minutes, establish a 5-RM Push Press
E.
Three sets of:
Good Mornings x 8 reps
Rest 45 seconds
Bicep Curls x 8 reps each arm
Rest 45 seconds
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Clean
3 Snatch, 3 Power Clean
*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 Power Snatch x 1 rep at 40-65% of 1-RM Snatch
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 5 reps
Use this as a mobility exercise. If flexibility is an issue, stay with the empty bar and work to get lower as you go.
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch Lift Off + Snatch Pull + Power Snatch + Snatch
Sets 1-3 = @ 73% of 1-RM Snatch
Sets 4-7 =- @ 75 to 82% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
(Clean High Pull + Power Clean) x 1 rep @ 85% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
Sets 1-2 = @ 75%
Sets 3-4 = @ 80%
Sets 5-6 = @ 85%
Focus is on exploding as fast as possible out of the bottom!
E.
One Set of Tabata Alternating Arm/Leg 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
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 6 minutes (4 sets):
Behind the Neck Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
Sets 1-2 = @ 75% of 1-RM Clean & Jerk
Sets 3-5 = @ 80% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 2 reps @ 85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch High Pull + Power Snatch) x 1 rep
Sets 1-4 = @ 80% of 1-RM Power Snatch
Sets 5-8 = @ 85% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Back Squat x 2 reps @ 70-80%
Focus on SPEED & attacking these reps!
E.
Three sets of:
Bent Over Row x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds