Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
12 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
3 Snatch High Pull, 3 Power Snatch
3 Snatch
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 50% of 1-RM Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
Sets 1-2 = 2 reps @ 77% of 1-RM Snatch
Sets 3-4 = 1 rep @ 82% of 1-RM Snatch
Sets 5-6 = 1 rep @ 86-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk
Sets 1-2 = 2 reps @ 82% of 1-RM Power Clean & Power Jerk
Sets 3-4 = 1 rep @ 87% of 1-RM Power Clean & Power Jerk
Sets 5-6 = 1 rep @ 92% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 = 3 reps @ 70%
Set 2 = 2 reps @ 77%
Set 3 = 2 reps @ 82%
Set 4 = 1 rep @ 87%
Set 5 = 1 rep @ 92%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Back Squat.
E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 8 reps
GHD Sit Up Hold x 15-30 seconds
Tuesday (Session Two)
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.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 3 reps
Sets 1-2 = @ 65% of 1-RM Power Snatch
Sets 3-4 = @ 70% of 1-RM Power Snatch
Sets 5-6 = @ 75% of 1-RM Power Snatch
B.
Five sets of:
Clean Pull with a 3 second pause at knee x 2 reps @ 105% of 1-RM Clean
Rest as needed between sets
C.
Five sets of:
Deadlift with a 6 second upward phase x 3 reps @ 50-60% of 1-RM Deadlift
Rest as needed between sets
D.
Five sets of:
Push Press x 1 rep @ 87-95%
Rest as needed between sets
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:
1 Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Clean
5 Jerks
5 Hang Clean
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk x 1 rep
Sets 1-2 = @ 80% of 1-RM Clean & Jerk
Sets 3-4 = @ 85% of 1-RM Clean & Jerk
Sets 5-6 = @ 90% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 4 reps @ 75-85% of 1-RM Front Squat
*Start at 75% and work up across the 6 sets
D.
Four sets of:
Good Mornings x 8 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 8 reps
Weighted Situps x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
1 Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Snatch
5 Power Snatch
5 Muscle Cleans
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Snatch x 1 rep
Sets 1-2 = @ 79%
Sets 3-4 = @ 83%
Sets 5-6 = @ 87%
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean x 2 reps
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Sets 4-6 = @ 85%
C.
Seven sets of:
Front Squat
Sets 1-2 = 4 reps @ 77%
Set 3 = 3 reps @ 80%
Set 4 = 3 reps @ 85%
Set 5 = 2 reps @ 88%
Sets 6-7 = 1 rep @ 93%
Rest as needed between sets.
D.
One set of:
Bearhug Sandbag Carry x 400 meters
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 60 seconds
Saturday (Session Five)
Suggested Warm-Up:
1 Round:
45 second Plank
45 second Box Jumps at smooth pace
45 second Air Squats
5 Muscle Clean & Press
5 Muscle Snatch
5 Power Snatch
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
Set 1 = 1 rep @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 98%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch.
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk + Power Clean x 1 rep @ 75%
C.
Six sets of:
Back Squat x 4 reps starting at 70%
Rest as needed between sets
*Start at 70% and work up slowly across the sets to 4 challenging, but not maximal, sets of 4.
D.
In 15 minutes, establish a 3-RM Bench Press
E.
Four sets of:
Pull-Ups x 6 reps
Rest 30 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest as needed