Monday (Session One)
Suggested Warm-Up:
30 Cal Bike or Row
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*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):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Pull + Snatch
Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
At the 10 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch
C.
In 19 minutes, establish a 12 Rep Max Back Squat
Rest 3 minutes, then perform:
One set of:
Back Squat x 10 reps @ 93% of today’s 12 Rep Max
D.
Every 2:30, for 10 minutes (4 sets):
Seated DB Strict Press x 10 reps
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 15 Cal Bike or Row + 10 DB Snatch each arm
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Mid Hang Power Snatch, 4 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch
Sets 1-3 = 2 reps @ 80% of 1-RM Power Snatch
Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Clean
Sets 1-2 = 2 reps @ 75%
Set 3 = 2 reps @ 80%
Sets 4-5 = 1 rep @ 85%
C.
In 20 minutes, establish a 10-RM Deadlift
Rest 3 minutes, then:
Deadlift x 12 reps @ 85% of 10-RM weight
D.
Three sets of:
Romanian Deadlift x 6 reps @ 80%+ of your 1-RM Clean weight
Plank x 60 seconds
Rest 60 seconds
E.
One set of:
Front Rack Barbell Lunges x 50 steps
Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!
Wednesday (Session Three)
Suggested Warm-Up:
400 Meter Run
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + Clean + Clean Lift Off) x 1 rep
Set 1 = @ 75% of 1-RM Clean
Sets 2-3 = @ 80% of 1-RM Clean
Set 4-5 = @ 85% of 1-RM Clean
Sets 6-7 = @ 90% of 1-RM Clean
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
Sets 1-2 = 2 reps @ 80%
Sets 3-5 = 2 reps @ 85%
Sets 6-8 = 1 rep @ 90%
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 9 reps @ 95% of your 12-RM Back Squat Weight
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:
2 Rounds: 6 Pullups + 9 Pushups + 12 Air Squats
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 3 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 3 overhead squats)
Build over the course of the 4 sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps
Sets 1-2 = @ 70% of 1-RM Snatch
Sets 3-4 = @ 75% of 1-RM Snatch
Sets 5-6 = @ 80% of 1-RM Snatch
Sets 7-8 = @ 85% of 1-RM Snatch
C.
Every 3 minutes, for 12 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps
Sets 1-2 = @ 75% of 1-RM Clean & Jerk
Sets 3-4 = @ 80% of 1-RM Clean & Jerk
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 88% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
DB Box Step Overs x 8 reps each leg
DB Bench Press x 8 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 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.
In 5 sets, build to a challenging height for a set of 3 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 2 reps
Sets 1-2 = @ 65% of 1-RM Snatch
Sets 3-4 = @ 70% of 1-RM Snatch
Set 5 = @ 75% of 1-RM Snatch
Sets 6-7 = @ 80% of 1-RM Snatch
*Your feet should start in your LANDING position. The goal of this exercise is to create proper rhythm and timing in the snatch. Without moving the feet, the athlete is always planted to the ground and can feel the barbell at all times. If done right, you should feel very FAST as you pull underneath the barbell.
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 102% of 1-RM Snatch
D.
In 20 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3 minutes, for 6 minutes (2 sets):
Dead Stop Front Squat x 4 reps @ 90-95% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat with a 1 second pause at the bottom of each rep.
E.
Three sets of:
Bicep Curls x 12 reps
Rest 60 seconds
Stationary Dips x 12 reps
(Add weight if possible)
Rest 60 seconds