Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 20 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 Cleans, 5 Press in Split
4 Power Cleans, 4 Split Jerks
4 Cleans, 4 Split 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 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%
We are starting a 3 week EMOM style progression. Lots of singles focusing on consistency
C.
In 22 minutes, establish a 1-RM Back Squat
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 minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats, 5 Inchworm Pushups, 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 13 minutes (13 sets):
Power Snatch x 1 rep @ 75%
B.
Every minute, on the minute, for 11 minutes (11 sets):
Power Clean + Power Jerk x 1 rep @ 75%
C.
In 20 minutes, establish a 4-RM Deadlift
D.
Three sets of:
Glute Ham Raise x 6-8 reps
DB Shoulder Front Raise x 15 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 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 5 Pullups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Muscle Snatch, 3 Press In Split
3 Power Snatch, 3 Split Jerks
3 Snatch, 3 Split Jerks
*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):
Snatch Balance x 1 rep
Build in weight as you go. The goal is to get heavy in this exercise but not maximal.
B.
Every minute, on the minute, for 18 minutes (18 sets):
Snatch x 1 rep @ 75%
We are starting a 3 week EMOM progression. Lots of singles focusing on consistency!
C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep @ 85-90%
The goal today is consistency!
D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat x 4 reps @ 70-85%
Start at 70% and aim to work up to 85% 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 (Rest Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
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 Snatch, 3 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 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 2 minutes, for 14 minutes (7 sets):
(Snatch High Pull
+ Hang Snatch + Overhead Squat + Snatch) x 1 rep
*Sets 1-4 = @ 65-75% of 1-RM Snatch
*Sets 5-7 = @ 75-80% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
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 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Muscle Snatch
x 3 reps
Start at 40-50% of your 1-RM Snatch and work up across the sets. This is not meant to be maximal, but, the last 3-4 sets should be heavy for you.
C.
Every minute, on the minute, for 12 minutes (12 sets):
Front Squat x 1 rep @ 75-95%
*Start at 75% of your 1-RM Front Squat and work up across the sets.
D.
Three sets of:
Strict Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Strict Press x 12 reps
Barbell Bicep Curls x 12 reps