Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Snatch
A.
Every 75 seconds, for 7:30 (6 sets):
Tall Snatch x 2 reps at less than 50% of 1-RM Snatch
B.
Every 2:30, for 20 minutes (8 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 86%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean with a 2 second pause in catch x 2 reps
Sets 1-2 = @ 70%
Sets 3-5 = @ 75%
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 2 reps
Sets 1-4 = @ 80 to 85%
Sets 5-7 = @ 85 to 90%
E.
Three sets of:
Single Arm Overhead KB Carry x 100 feet each arm
KB Farmers Carry x 100 feet
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 12 Air Squats, 12 Pushups, 6 Pullups
1 Round: 30 Second Plank, 30second KB Goblet Squat Hold
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch
5 Power Snatch
5 No Feet Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 12 minutes (8 sets):
No Feet Power Snatch
Sets 1-4 = 2 reps @ 68% of 1-RM Power Snatch
Sets 5-8 = 1 rep @ 75% of 1-RM Power Snatch
B.
Four sets of:
Bench Press x 8 reps @ 55% to 70% of 1-RM Bench Press
*Start at 55% and aim to work up slowly across the 4 sets.
C.
In 22 minutes, establish a 1-RM Deadlift
D.
Every 2:30, for 10 minutes (4 sets):
Barbell Z Press x 8 reps
Aim for three heavy working sets.
E.
Three sets of:
Single Arm DB Overhead Walking Lunge x 100 feet (Switch arms halfway)
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
1 Round: 25 Cal Bike or Row, 100ft KB Single Arm Overhead Carry Each Arm, 100ft KB Waiters Carry Each Arm
With empty bar:
5 Deadlift, 5 Press, 5 Front Squats
3 Muscle Cleans, 3 Front Squat
3 Power Cleans, 3 Front Squats
3 Mid Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps @ below 55% of 1-RM Clean
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean x 2 reps @ 75-85%
Start at 75% and build up to 85% across the sets.
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat x 4 reps
Sets 1-3 = @ 73 to 77% of 1-RM Back Squat
Sets 4-6 = @ 77 to 83% of 1-RM Back Squat
D.
Three sets of:
Staggered Leg Good Mornings x 8 reps each leg
Pull-Ups with a 4 second lowering phase x 40 seconds
Rest as needed
E.
Every 2 minutes, for 6 minutes (3 sets):
Bent Over Barbell Row x 8 reps
L-Sit x 15-20 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
2 Rounds: 5 KB Swings, 5 KB Press each arm, 5 KB 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
4 Power Clean & Jerks
*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 @ 40% to 60% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps
Sets 1-3 = @ 67%
Sets 4-6 = @ 75%
C.
Every 2:30, for 25 minutes (10 sets):
Clean & Jerk x 1 rep
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Set 4 = @ 85%
Set 5 = @ 90%
Set 6 = @ 94%
Set 7 = @ 98%
Sets 8-10 = @ 101%+
(Goal here is to find a 1-RM Clean & Jerk for the day)
D.
Four sets of:
Dips x 12 reps
Rest 30 seconds
DB Flies x 12 reps
Rest 60 seconds
E.
Three sets of:
DB Hammer Curls x 15 reps
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 Jerk x 1 rep @ 75 to 90% of 1-RM Power Jerk
B.
Every 2:30, for 17:30 (7 sets):
Front Squat
Set 1 = 3 reps @ 75%
Set 2 = 2 reps @ 80%
Set 3 = 1 rep @ 86%
Set 4 = 1 rep @ 91%
Set 5 = 1 rep @ 96%
Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat.
C.
Every 3 minutes, for 12 minutes (4 sets):
Seated DB Press x 12 reps
D.
Three sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Plank x 1 minute
(Add weight if possible)
Rest 60 seconds