Monday (Session One)
Suggested Warm-Up
3 Rounds:
8 Bulgarian Split Squats + 8 Pushups + 8 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Low Hang Snatch
*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 1 rep at 40-60% of 1-RM Snatch
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every 90 seconds, for 12 minutes (8 sets):
Low Hang Snatch x 1 rep
Sets 1-3 = @ 73 to 77% of 1-RM Snatch
Sets 4-6 = @ 78 to 82% of 1-RM Snatch
Sets 7-8 = @ 83 to 87% of 1-RM Snatch
C.
Every 90 seconds, for 10:30 (7 sets):
Power Clean + Power Jerk x 1 rep @ 85% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
Sets 1-2 = 6 reps @ 68 to 73%
Sets 3-4 = 4 reps @ 74 to 79%
Sets 5-6 = 2 reps @ 80 to 87%
E.
Three sets of:
Chin-Ups with a 3 second lowering phase x 45 seconds
GHD Sit-Ups x 45 seconds
DB Shoulder Front Raises x 45 seconds
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
1 Round: 30 Cal Bike or Row + 15 Burpee Box Jump Overs
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Power Clean x 1 rep at 40-65% of 1-RM Power Clean
B.
Every 2:30, for 15 minutes (6 sets):
(Halting Clean Deadlift + Clean + Front Squat + Jerk) x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 10:30 (7 sets):
Power Snatch x 1 rep @ 85% of 1-RM Power Snatch
D.
Every 75 seconds, for 10 minutes (8 sets):
Deadlift x 2 reps @ 75%
Focus on SPEED & perfect positioning!
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Pushups x max reps in 60 seconds
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
2 Rounds: 10 Air Squats + 5 Inchworm Pushups
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Snatch, 5 Front Squat
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch with no contact x 2 reps at 40 to 65% of 1-RM Snatch
This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep
Sets 1-3 = @ 80 to 85%
Sets 4-7 = @ 85 to 90%
C.
In 22 minutes, establish a 7-RM Front Squat (Try to beat your 7-RM weight from 2 weeks ago!)
D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 90-93% of 5-RM Push Press
*Note: If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Good Mornings x 8 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
1 Round: 20 Cal Bike or Row + 10 KB Snatch Each Arm
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Snatch Balances
5 Power Snatch, 3 Drop Snatches
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press in Receiving x 5 reps (Start with the empty bar and add weight only if mobility allows)
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Snatch Deadlift + Snatch High Pull + Snatch) x 1 rep
Sets 1-3 = @ 77%
Sets 4-7 = @ 82-87%
C.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Deadlift + Power Clean) x 1 rep @ 85 to 90% of 1-RM Power Clean
D.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 4 reps
Sets 1-2 = @ 75%
Sets 3-4 = @ 80%
Sets 5-6 = @ 80 to 85%
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
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):
Jerk In Split x 3 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 2 reps
Sets 1-2 = @ 80% of 1-RM Clean & Jerk
Sets 3-4 = @ 85% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch Deadlift + Power Snatch) x 1 rep
Sets 1-3 = @ 85% of 1-RM Power Snatch
Sets 4-6 = @ 85 to 90% of 1-RM Power Snatch
D.
Every 90 seconds, for 15 minutes (10 sets):
Back Squat x 1 rep @ 80 to 90% of 1-RM Back Squat
E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds
Ring Dips x 8 reps
Rest 60 seconds