Monday (Session One)
Suggested Warm-Up
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Mid Hang 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 Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on
B.
Every minute, on the minute, for 13 minutes (13 sets):
Mid Hang Snatch x 1 rep @ 65-70%
C.
Six sets of:
Back Squat with a 3 second pause in bottom x 3 reps @ 60-70%
Rest as needed between sets
D.
In 17 minutes, establish a 4-RM Close Grip Bench Press
Rest 3 minutes, then
Three sets of:
Close Grip Bench Press x 2 reps @ 100% of 4-RM weight
Rest as needed between sets
*Close Grip for this cycle means move your grip in about 2-3″ on both sides of the barbell. Not too close together, but about 5″” closer altogether.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Rest 30 seconds
Dips x 30 seconds
Rest 30 seconds
Close Grip Pushup x 30 seconds
Rest 30 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds:
10 Air Squats + 20 Meters Single Arm OH Walking Lunge + 10 Pushups
With empty bar:
8 Back Squat, 8 Deadlift
8 Good Mornings, 8 Presses
4 Muscle Snatch, 4 Overhead Squat
4 Low Hang Muscle Snatch
4 Power Cleans, 4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Six sets of:
Low Hang Muscle Snatch x 3 reps
*Start at 40% of your 1-RM Power Snatch and build up across the six sets to a heavy set of 3.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk with a 2 second pause in catch x 1 rep @ 70%
C.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift with a 2 second pause at the knee x 5 reps @ 60-65%
Focus on speed and perfect positioning!
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Seated DB Press x 12 reps
Rest 60 seconds
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups, 6 Burpees, 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
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):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean High Pull + Clean + Front Squat) x 1 rep @ 65-75%
*Start at 65% and work up to 75% across the sets.
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in catch x 2 reps @ 70% of 1-RM Split Jerk
D.
Every 2:30, for 12:30 (5 sets):
Front Squat with a 3 second pause in the bottom x 3 reps @ 60-75%
*Start at 60% and work up across the sets.
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
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 Cleans
3 No Contact Snatch, 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):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat x 4 reps
Build over the course of the 4 sets. If mobility is an issue, stay with the empty bar for every set & work to get lower. ONLY add weight to the bar if you can hit max depth with no issues.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 2 reps @ 50-60% of 1-RM Snatch
This is an exercise to teach you proper rhythm of the lift. It’ll help you get a better feel for the snatch as without bar body contact, there’s not a big increase in acceleration. So you’ll have to FEEL when to stop extending & when to pull under. It’s meant to be lighter, so don’t go to a point where you’re failing lifts.
C.
Every 2 minutes, for 14 minutes (7 sets):
Mid Hang Clean + Front Squat + Jerk x 1 rep @ 60-70% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
Bicep Curls x 10 reps
Aim for 2 heavy working sets.
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
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.
Every 2 minutes, for 14 minutes (7 sets):
Muscle Snatch x 3 reps
*Start at 40% of your 1-RM Snatch & build as you go. We are not looking for a 3-RM, but, just some heavy sets of 3.
B.
Five sets of:
Snatch High Pull x 3 reps @ 80% of 1-RM Snatch
Rest as needed
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 12 reps @ 50-55% of 1-RM Back Squat
D.
Three sets of:
Romanian Deadlift x 5 reps
Pull-Ups with a 2 second pause at top x 5 reps
Rest as needed