Monday (Session One)
Suggested Warm-Up:
2 Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Snatch
A.
Every 75 seconds, for 5 minutes (4 sets):
3- Position Power Snatch below 60% of 1-RM Snatch
Build over the course of the 4 sets.
B.
Every 2:30, for 20 minutes (8 sets):
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 Snatch.
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean with a 3 second pause at knee x 2 reps @ 75%
D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 75-80%
The focus here is max speed!
E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 5 reps
Superman Hold x 30 seconds
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds for quality:
200 Meter Run
6 Stepups to Parallel Box each leg
6 Pullups
6 Muscle Snatch
6 Power Snatch
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 2 reps
Sets 1-2 = @ 70%
Sets 3-4 = @ 74%
Sets 5-6 = @ 78%
B.
Five sets of:
Clean Pull with a 3 second pause at knee x 3 reps @ 90% of 1-RM Clean
Rest as needed between sets
C.
Every 2 minutes, for 10 minutes (5 sets):
2″ Deficit Deadlift x 4 reps @ 65-75% of 1-RM Deadlift
Focus on setting your back on every repetition. If mobility is an issue, lower the amount of the deficit to 1″.
D.
Five sets of:
Push Press x 3 reps @ 77-84% of your 1-RM Push Press
E.
Every 3 minutes, for 9 minutes (3 sets):
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:
2 Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Good Mornings
5 Deadlifts
5 Power Cleans
5 Split Jerks
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
B.
Every minute, on the minute, for 10 minutes (10 sets):
Clean & Jerk x 1 rep @ 75-80% of 1-RM Clean & Jerk
C.
Every 2:30, for 20 minutes (8 sets):
Front 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 Front Squat.
D.
Four sets of:
Romanian Deadlift x 7 reps
Rest as needed between sets
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Five)
Suggested Warm-Up:
2 Rounds for quality:
20 seconds plank
20 seconds lateral hops over line
20 seconds burpees
3 Muscle Snatch, 3 Back Squat
3 Power Snatch, 3 Back Squat
3 Hip Snatch
A.
Every minute, on the minute, for 8 minutes (8 sets):
Hip Snatch x 1 rep @ 65-75% of 1-RM Snatch
B.
Every 3 minutes, for 24 minutes (8 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 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Six sets of:
Back Squat with a 3 second pause in bottom
Sets 1-3 = 3 reps @ 70% of 1-RM Back Squat
Sets 4-6 = 3 reps @ 75% of 1-RM Back Squat
D.
One set of:
Bar Hang x Max Time
*Hang from a pullup bar for as long as possible.
E.
One Set of Tabata Ab-Mat SitUps:
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)
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 75 seconds, for 10 minutes (8 sets):
No Feet Power Snatch x 1 rep @ 70-80% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Clean + Power Jerk x 1 rep @ 83%
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 8 reps @ 55-63% of 1-RM Back Squat
D.
In 17 minutes, establish a 1-RM Bench Press
E.
Four sets of:
Pull-Ups with a 2 second pause at top x 45 seconds
Stationary Dips with a 2 second pause at bottom x 45 seconds
(Add weight if possible)
Rest as needed