Monday (Session One)
Suggested Warm-Up:
2 Rounds: 6 DB Step-Ups to Box + 6 DB Squats + 6 DB Devils Press
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch, 5 Snatch Balances
5 Snatch
5 Power Clean, 5 Power Jerk
*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 Press from Receiving x 4 reps
Build over the course of the three 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.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep @ 75-80%
D.
Every 2:30, for 17:30 (7 sets):
Back Squat
*Set 1 = 3 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 96%
*Set 7 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Rest 30 seconds
Dips x 30 seconds
Rest 30 seconds
Close Grip Pushup x 30 seconds
Rest 30 seconds
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 10 Box Step-Ups + 10 Burpees + 10 Pushups + 10 Box Jumps
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Snatch Balances
5 Hang Power Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 3 reps @ 65-70% of 1-RM Power Snatch
B.
Every 2:30, for 10 minutes (4 sets):
Deadlift with a 4 second lowering phase x 5 reps @ 55-65%
C.
In 22 minutes, establish a 1-RM Bench Press
D.
Three sets of:
Glute Ham Raises x 6-8 reps
V-Ups x 45 seconds
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up:
3 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
8 Deadlift, 8 Muscle Cleans, 8 Press In Split
4 Muscle Clean, 4 Front Squat
4 Power Clean, 4 Front Squat
4 Split Jerks
*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):
Muscle Clean x 3 reps
*Keep this light and focus on elbows high and outside as well as a quick turnover.
B.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean x 1 rep @ 70-80%
*Start at 70% and slowly work up to 80% across the sets.
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 1 rep @ 85-90%
D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 1 rep @ 85-95%
*Start at 85% and aim to work up to 95% across the sets.
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:
1 Round: 30 Cal Bike or Row + 30second plank + 30 seconds of pushups + 30 seconds of situps
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
5 Power Cleans, 5 Jerk Grip Overhead Squats
5 Clean & Jerks
5 Power Snatch
5 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
(Snatch Power Jerk + Overhead Squat) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by 1 overhead squat)
Build over the course of the 4 sets.
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 4 sets (As long as flexibility allows). If flexibility is an issue, stay with the empty bar & work to go lower in depth as the sets go on
B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Snatch x 1 rep @ 70-75%
D.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 2 reps @ 80-85%
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 8 reps each leg
Ab Rollouts x 10 reps
Aim for 2 heavy working sets.
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 6 sets, build to a challenging (but safe) height for a set of 3 Box Jumps.
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch OR Power Clean* x 2 reps @ 70%
*Pick whichever one you want/need more work on
C.
Every 90 seconds, for 18 minutes (12 sets):
Back Squat x 2 reps @ 65-75%
D.
Three sets of:
Strict Pull-Ups x 10 reps
Rest 60 seconds
Stationary Dips x 10 reps
(Add weight if possible)
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Strict Press x 12 reps
Barbell Reverse Bicep Curls x 12 reps