Monday (Session One)
Suggested Warm-Up
2 Rounds: 15 Air Squats, 10 Pushups, 5 Pullups
2 Rounds: 10 Lunges, 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Snatch High Pull
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 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch 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 Snatch for the day)
C.
In 20 minutes, establish a 1-RM Power Clean + Power Jerk
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-3 = @ 65%
*Sets 4-5 = @ 70%
E.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 8 Strict Press
4 Power Snatch, 8 Clean Deadlift
*Every new line means take a short break before moving to the next movements
*Today is a lighter day
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 60-70%
B.
Every 3:30, for 14 minutes (4 sets):
Clean Deadlift x 10 reps @ 50-60% of 1-RM Clean
Focus here is on perfect positioning throughout all reps. Don’t rush through them.
C.
Every 3 minutes, for 12 minutes (4 sets):
Strict Press x 10 reps
*This is not meant to by maximal. Just pick a weight you think you can hit for all sets & try to stick with it.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 5 reps each leg
(Aim for 3 moderate sets. The goal today is to get some work in, but, not at heavy weights)
E.
One set of: Max Effort Plank Hold
*Hold a plank as long as possible!
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pull-Ups
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
*Today is a lighter day
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = @ 60% of 1-RM Clean & Jerk
*Sets 3-4 = @ 65% of 1-RM Clean & Jerk
*Sets 5-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70% of 1-RM Back Squat
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps
Rest as needed
E.
Three sets of:
Single-Arm DB Row x 8 reps
V-Ups x 45 seconds
Rest 60 seconds
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 30 Second Plank + 15 Air Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Front Squat
5 Power Clean, 5 Front Squat
5 Clean
5 Split Jerk
*Every new line means take a short break before moving to the next movements
A.
In 13 minutes, build to: Front Squat x 1 rep @ 90%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session
B.
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)
C.
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
D.
Three sets of:
Barbell Rollout x 10 reps
Rest 30 seconds
Superman Hold x 30 seconds
Rest 60 seconds
E.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be streches 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):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 5 reps @ 75%
*Set 2 = 3 reps @ 80%
*Set 3 = 5 reps @ 80-85%
*Set 4 = 3 reps @ 85-90%
*Set 5 = 5 reps @ 80-85%
*Set 6 = 3 reps @ 85-90%
C.
Every 2:30, for 10 minutes (4 sets):
Bench Press x 3 reps @ 85-90% of 1-RM Bench Press
D.
Every 3 minutes, for 12 minutes (4 sets):
Bulgarian Split Squat x 5 reps each leg
Aim for 3 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 6 reps
Rest 60 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest 60 seconds