Monday (Session One)
Suggested Warm-Up:
1 Rounds: 20 Meter Single Arm DB Overhead Lunge + 16 Hang DB Power Snatch
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 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
In 18 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:.
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 6 reps @ 95% of 8-RM weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Strict Press x 10 reps
E.
Two sets of:
Inverted Row x 15 reps
Dips x 12 reps
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 8 DB Clean & Jerks + 8 DB Goblet Squats
With empty bar:
10 Back Squat, 10 Deadlift, 10 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Jerks
4 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):
Power Snatch
Sets 1-2 = 2 reps @ 80%
Sets 3-4 = 1 rep @ 85%
Sets 5-6 = 1 rep @ 90%
B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk
Sets 1-2 = 2 reps @ 75%
Set 3 = 2 reps @ 80%
Sets 4-5 = 1 rep @ 85%
C.
In 18 minutes, build to a 7-RM Deadlift
Rest 3 minutes, then:
Two sets of:
Deadlift x 7 reps @ 80-85% of 7-RM Deadlift weight
Rest 2:30 between sets
D.
Three sets of:
Romanian Deadlift x 6 reps @ 80%+ of your 1-RM Clean weight
Plank x 60 seconds
Rest 60 seconds
E.
Three sets of:
Farmers Carry x 120 feet
Rest as needed between sets
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Wednesday (Session Three)
Suggested Warm-Up:
1 Round: 10 Reverse Lunges, 10 Step-Ups, 10 Pushups
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Cleans, 3 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 50% of 1-RM Clean
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean with a 2 second pause at knee + Clean + Hang Clean)
Sets 1-2 = 2 reps @ 65% of 1-RM Clean
Sets 3-4 = 2 reps @ 70% of 1-RM Clean
Sets 5-6 = 1 rep @ 75% of 1-RM Clean
Sets 7-8 = 1 rep @ 80% of 1-RM Clean
C.
In 20 minutes, build to a 1-RM Split Jerk
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 7 reps @ 92% of your 8-RM Back Squat weight
*Start at 92% for your first set and go up if you’re confident you can make all sets at 95%.
*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets.
E.
Three sets of:
Ab Wheel Rollouts x 40 seconds
Chin Ups x 6 reps (Add weight if possible)
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
4 minutes Bike or Row
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 No Hook No Feet Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps starting with empty bar and staying below 50% of 1-RM Snatch
B.
Every minute, on the minute, for 8 minutes (8 sets):
No Hook No Feet Snatch x 2 reps @ 55-65% of 1-RM Snatch
C.
Every 2:30, for 17:30 (7 sets):
Clean x 2 reps
Set 1 = 1 rep @ 70%
Set 2 = 1 rep @ 74%
Set 3 = 1 rep @ 79%
Set 4 = 1 rep @ 84%
Set 5 = 1 rep @ 89%
Sets 6-7 = 1 rep @ 93%+
The goal today is to find a 2-RM Clean.
D.
Every 3 minutes, for 9 minutes (3 sets):
DB or Barbell Step-Ups to Parallel Box x 5 reps each leg
Aim for 2 heavy working sets.
E.
Two sets of:
Hip Extension x 12 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
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 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 90 seconds, for 12 minutes (8 sets):
No Feet Power Snatch x 2 reps @ 60-70% of 1-RM Power Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull with a 3 second pause at knee x 2 reps @ 95% of 1-RM Snatch
D.
In 20 minutes, build to a 3-RM Dead Stop Front Squat
*Set up with your hips at parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 3 reps @ 88% of your 3-RM in this exercise
E.
Three sets of:
Pendlay Row x 8 reps
Rest 60 seconds
Pull-Ups x 8 reps
Rest 60 seconds