Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch Pulls
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Snatch x 2 reps
If flexibility allows, build over the course of the 4 sets. If flexibility is an issue, stick with the empty bar & work to go lower each set.
B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch Pull + Snatch)
*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-5 = 1 rep @ 80%
*Sets 6-8 = 1 rep @ 83-88%
C.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 4 reps @ 85-95% of your 4-RM weight
*Start the sets at 85% of your 4-RM. If you’re confident you can go up, slowly increase across the sets.
D.
Four sets of:
Push Press x 3 reps
Rest as needed between sets
*Start at 75-80% and slowly work up heavier across the sets.
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Cal Bike or Row + 10 Goblet Squats + 10 Single Arm KB Press
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Jerks
4 Power Snatch, 4 Power Cleans
*Every new line means take a short break before moving to the next movements
a.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 75-80%
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk. Limit yourself to 2 misses.
C.
In 20 minutes, establish a 4-RM Deadlift
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:
Single Arm Overhead KB Carry + Single Arm Farmers Carry x 100 feet
Have one kettlebell overhead, and the other kettlebell in a farmers carry. Walk at a smooth pace for 100 feet.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB Snatch
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Clean, 5 Press
5 Power Clean, 5 Press in Split
5 Cleans
5 Split Jerks
*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 Power Clean x 1 rep
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Behind The Neck Press In Split x 4 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Clean + Front Squat x 1 rep
*Sets 1-3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85% of 1-RM Clean & Jerk
C.
Every minute, on the minute, for 10 minutes (10 sets):
Split Jerk x 1 rep @ 75-80%
The goal today is consistency!
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat x 2 reps @ 80-90%
*Start your sets at 80% and slowly work up to 90% across the 7 sets.
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups with a 3 second upward phase x 45 seconds
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
One Round: 25 Cal Bike or Row + 20 Box Jump Overs + 15 Burpees
With empty bar:
10 Front Squat, 10 Deadlift, 10 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
*Every new line means take a short break before moving to the next movements
A.
In 13 minutes, build to:
Front Squat x 4 reps @ 75%
*You are just building up to do 1 set of 4 reps at 75%
Think of this as a warmup / primer for the rest of the session.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with a 2 second pause at knee
*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 80-85% of 1-RM Snatch
C.
In 22 minutes, build to a heavy single for the day in this complex:
Clean + 2 Front Squats + Jerk + Clean
*Drop the bar after the Jerk & reset up for the last clean.
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell or DB Lunges x 6 reps each leg
Seated Single-Arm DB Strict Press with a 3 second lowering phase x 6 reps each arm
Aim for 2 heavy working sets.
E.
One Set of Tabata Russian Twists
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.
In 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Snatch x 1 rep @ 50-75% of 1-RM Snatch
Start at 50% and work up as you go. Your feet should start in your landing position. Heels can come up at extension but the full foot should not move.
C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull with a 3 second pause at knee x 2 reps @ 105% of 1-RM Snatch
D.
In 20 minutes, build to a 3-RM Dead Stop Front Squat
*Aim to increase this from 2 weeks ago.
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 2:30, for 7:30 (3 sets):
Dead Stop Front Squat x 2 reps @ 92-97% of your 3-RM in this exercise
E.
Three sets of:
Good Mornings x 10 reps
Pull-Ups with a 2 second pause at top x 45 seconds
Rest as needed