Monday (Session One)
Suggested Warm-Up
Single Arm DB or KB Overhead Walking Lunge (Light) x 100ft Each Arm
3 Rounds:
10 Air Squats + 10 Pushups + 10 V-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Low Hang Snatch
*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):
Snatch Balance x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 1 rep @ 50-70% of 1-RM Snatch
The idea here is to make your pull positions perfect & to get it warmed up!
B.
Every 90 seconds, for 12 minutes (8 sets):
Low Hang Snatch x 1 rep
*Sets 1-3 = @ 75-80% of 1-RM Snatch
*Sets 4-6 = @ 80-85% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85% of 1-RM Power Clean & Power Jerk
D.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat with a 5 second lowering phase x 3-4 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-6 = @ 70% of 1-RM Back Squat
*Aim for 4 reps on all sets. If you only can get 3 reps on the last 3 sets that is OK.
E.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
V-Ups x 30 seconds
DB Shoulder Front Raises x 15 reps
(add weight if possible)
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up
3 Rounds: 3 Pullups + 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
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Power 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):
Press in Clean (Sots Press) x 4 reps
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
3- Position Power Clean x 1 rep
Build over the course of the 4 sets.
Use this as a warmup, stay below 70% of your 1-RM Power Clean
B.
Every 2:30, for 15 minutes (6 sets):
(Halting Clean Deadlift + Clean + Front Squat + Jerk) x 1 rep @ 80-85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep @ 85% of 1-RM Power Snatch
D.
Every 75 seconds, for 10 minutes (8 sets):
Deadlift x 2 reps @ 75%
Focus on SPEED & perfect positioning!
E.
Three sets of:
Bulgarian Split Squats x 5 reps each leg
Pushups x max reps in 60 seconds
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up
400 Meter Run
3 Rounds: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Snatch, 5 Overhead Squat
5 Snatch, 5 Front Squat
5 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch with no contact x 2 reps
Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep
*Sets 1-4 = @ 85%
*Sets 5-8 = @ 85-90%
C.
In 24 minutes, establish a 7-RM Front Squat
D.
Every 2:30, for 10 minutes (4 sets):
Push Press x 5 reps @ 90-93% of 5-RM Push Press
*Note: If you don’t know your 5-RM Push Press, establish that today instead of doing these sets.
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Good Mornings x 8 reps
Rest as needed
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Rounds:
8 Air Squats + 8 Pushups + 8 Lunges + 8 V-Ups
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Muscle Cleans
5 Power Cleans
5 Front Squat
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Snatch x 1 rep
Start with the empty bar for your first set & build up slowly on the next 2 sets. Use this as a warm-up.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
3- Position Power Clean x 1 rep
Start with the empty bar for your first set & build up slowly on the next 2 sets. Use this as a warm-up
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Snatch Deadlift + Snatch High Pull + Snatch) x 1 rep
*Sets 1-3 = @ 80%
*Sets 4-7 = @ 85-88%
C.
Every 90 seconds, for 12 minutes (8 sets):
(Clean Deadlift + Power Clean) x 1 rep @ 85-90% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
Focus is on exploding as fast as possible out of the bottom!
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)
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 6 minutes (4 sets):
Press In Split x 5 reps
Start with the empty bar and work up as you go. Use this as a warm-up exercise.
B.
Every 2:30, for 10 minutes (4 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
At the 12 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk
C.
Every 90 seconds, for 12 minutes (8 sets):
(Snatch Deadlift + Power Snatch) x 1 rep
*Sets 1-4 = @ 85% of 1-RM Power Snatch
*Sets 5-8 = @ 85-90% of 1-RM Power Snatch
D.
Every minute, on the minute, for 10 minutes (10 sets):
Back Squat x 1 rep @ 85-90% of 1-RM Back Squat
Focus on SPEED & attacking these reps!
E.
Three sets of:
Strict Pull-Ups x 12 reps
Rest 30 seconds
Stationary Dips x 12 reps
Rest 30 seconds
Sunday
Rest Day