Monday (Session One)
Suggested Warm-Up:
1. Take 5-7 minutes to work on your biggest mobility need and/or technique need.
A.
Three sets of:
Slow Pull Muscle Clean x 2 reps starting with empty bar and slowly build
Seated Box Jumps x 3 reps
Rest 45 seconds between sets
B.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk + Clean + Jerk Dip) x 1 rep
Sets 1-2 = @ 65% of 1-RM Clean & Jerk
Sets 3-4 = @ 70% of 1-RM Clean & Jerk
At the 11 minute mark. . .
Every 90 seconds, for 4:30 (3 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk
C.
Front Squat: 6-6-5-5-4-4 @ 68-73% of 1-RM Front Squat
Rest as needed between sets
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc. We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!
D.
Three sets of:
Close Grip Bench Press x 8 reps
Half Kneeling Palloff Press x 30 seconds each side
Rest 1:30 between sets
Build in weight as you go for the Bench Press. You should be warm enough to jump in and use the first set as your “Warm up” set. Aim for 2 heavier working sets after that.
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 20 Jumping Lunges, 8 Inchworm Pushups
With empty bar:
5 Strict Press, 5 Deadlift, 5 Front Squat
5 Muscle Clean, 5 Power Clean
5 Front Squat, 5 Thrusters
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 3 second pause at knee
Sets 1-3 = 3 reps @ 70% of 1-RM Power Clean
Sets 4-6 = 2 reps @ 75% of 1-RM Power Clean
B.
In 16 minutes, build to a heavy set of 5 Thrusters (From the rack)
C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift with a 1 second pause at knee
Sets 1-3 = 8 reps @ 60-65%
Sets 4-5 = 4 reps @ 75%
D.
Three sets of:
Deadstop Bulgarian SS + RDL x 6 reps each leg
Wide Grip Pullups x 6-8 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 200ft DB Farmers Carry, 15 DB 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 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):
Snatch Balance x 2 reps @ below 65% of 1-RM Snatch
Kneeling Jump x 4 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
Sets 1-2 = @ 65% of 1-RM Snatch
Sets 3-4 = @ 70% of 1-RM Snatch
Sets 5-6 = @ 75% of 1-RM Snatch
C.
In 15 minutes, build to a heavy in this complex:
3 Push Press + 2 Power Jerk + 1 Split Jerk
D.
Five sets of:
Back Squat
Set 1 = 10 reps @ 60%
Set 2 = 8 reps @ 63%
Set 3 = 6 reps @ 66%
Set 4 = 4 reps @ 70%
Set 5 = 2 reps @ 75%
Rest as needed between sets
E.
Three sets of:
Bird Dog Single Arm Rows x 8-10 reps each arm
Weighted Back Extensions x 8-10 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
400 Meter Run
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Mid Hang Power Snatch
3 Split Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Mid Hang Power Snatch
Sets 1-2 = 2 reps @ 60%
Sets 3-4 = 2 reps @ 65%
Sets 5-6 = 1 rep @ 70%
Sets 7-8 = 1 rep @ 75%
C.
Every 2 minutes, for 16 minutes (8 sets):
(Mid Hang 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 = 1 rep @ 75% of 1-RM Clean & Jerk
Sets 7-8 = 1 rep @ 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 reps each leg
DB Shoulder Front Raises x 15 reps
Aim for 2 heavy working sets.
E.
Two sets of:
Dips x 10-12 reps
V-Ups x 30 seconds
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds:
6 Burpees, 6 KB Goblet Squats, 6 Cossack Squats, 20sec Plank Hold
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch, 4 Snatch Balances
4 No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, build to a heavy set of 3 of:
Muscle Clean with a 3 second pause at knee
B.
Five sets of:
Snatch Pull x 3 reps @ 85% of 1-RM Snatch
Rest 90 seconds between sets
C.
Ten sets of:
Front Squat x 3 reps @ 65-70%
Rest 60-90 seconds between sets
The goal here is max speed and perfect positions!
D.
Three sets of:
Romanian Deadlift x 8-10 reps
Pullups x 8-10 reps
Rest as needed
(Goal weight for RDL should be 65-75% of 1-RM Clean)
E.
One Set of Tabata Hollow Rocks:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete