Monday (Session One)
Suggested Warm-Up:
1 Round: 1 minute Air Squats + 1 minute Plank
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*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):
Tall Clean x 2 reps below 60% of 1-RM Clean
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
(Clean Lift Off + Clean Deadlift + Clean) x 1 rep
Sets 1-2 = @ 70% of 1-RM Clean
Sets 3-4 = @ 75% of 1-RM Clean
Sets 5-6 = @ 80% of 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in catch
Sets 1-2 = 2 reps @ 70% of 1-RM Split Jerk
Sets 3-4 = 2 reps @ 75% of 1-RM Split Jerk
Sets 5-6 = 1 rep @ 80% of 1-RM Split Jerk
*The goal of the pause is stability + to adjust if the initial catch position is off. So if you feel you’re a little forward in the initial catch, adjust to a more balance position, then, pause 2 seconds, then recover.
D.
Five sets of:
Back Squat x 7 reps @ 65-73%
Rest 30 seconds
Wide Grip Pullups x 6 reps
Rest as needed
*Start your sets at 65% and aim to work up to 73% across the sets if 65% feels easy. Try to start and end 5-10lbs heavier than you did last week.
E.
Three sets of:
Good Mornings with a 2 second pause at bottom x 8 reps
Bent Over Row with a 2 second pause at top x 6 reps
Rest as needed between sets
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cossack Squats + 10cal Row + 10 Lunges
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Slow Pull Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
Sets 1-3 = @ 72% of 1-RM Power Snatch
Sets 4-6 = @ 77% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean
Sets 1-3 = 3 reps @ 72% of 1-RM Power Clean
Sets 4-6 = 2 reps @ 78% of 1-RM Power Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat with a 2 second pause in bottom x 2-3 reps @ 95-100% of your 5-RM from last week
D.
Four sets of:
Deadlift x 9 reps starting at 60% of 1-RM Deadlift
Rest as needed
*Start at 60% of your 1-RM Deadlift weight and add weight each set. Make your last 2 sets challenging but not quite maximal. Next week we will do the same reps, but, start at a higher weight.
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 12 KB Swings + 12 KB Snatch Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Hang Snatch
5 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):
Muscle Snatch x 3 reps below 60% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
(Snatch High Pull + 2 Hang Snatch) x 1 rep
Set 1 = @ 71% of 1-RM Snatch
Sets 2-3 = @ 75% of 1-RM Snatch
Sets 4-6 = @ 78% of 1-RM Snatch
C.
Five sets of:
Front Squat x 7 reps starting at 60% of 1-RM Front Squat
Rest as needed
*Start at 60% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
D.
Two sets of:
Inverted Grip Bent Over Row with a 2 second pause at top x 8 reps
Bicep Curls x 20 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Five)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike + 10 Pushups + 10 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 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets):
Hip Power Snatch x 2 reps below 60% of 1-RM Snatch
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch x 2 reps
Set 1 = @ 72%
Sets 2-3 = @ 75%
Sets 4-6 = @ 78%
C.
Every 2:30, for 15 minutes (6 sets):
Slow Pull Clean + Jerk x 2 reps
Sets 1-2 = @ 70%
Sets 3-4 = @ 75%
Sets 5-6 = @ 80%
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Lunges with back leg slightly elevated x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Dips with a 2 second pause at bottom x 10 reps
Hip Extension with a 2 second pause at top x 10 reps
Hanging Leg Raises with a 2 second pause at top x 10 reps
Rest as needed
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 8 minutes (4 sets):
Muscle Snatch
Sets 1-2 = 2 reps @ 90% of 2-RM Muscle Snatch
Sets 3-4 = 2 reps @ 95% of 2-RM Muscle Snatch
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Power Jerk
Sets 1-2 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
Sets 5-7 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
C.
Every 2:30, for 12:30 (5 sets):
Snatch Deadlift x 4 reps @ 115%+ of 1-RM Snatch
Start at 115% and aim to work up across the 5 sets.
D.
Five sets of:
Back Squat with a 3 second upward phase x 7 reps
*Start at 53% of your 1-RM Back Squat and slowly work up across the sets. Try to start 5-10lbs heavier than last week.
E.
Three sets of:
Romanian Deadlift x 12 reps
Chin-Ups x 12 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed