Monday (Session One)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Air Squats + 12 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch High Pull + 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 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ no more than 60% of 1-RM Snatch
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 3 second pause at knee x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Clean
*Sets 3-4 = @ 85% of 1-RM Power Clean
*Sets 5-6 = @ 90% of 1-RM Power Clean
D.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 90-93% of 3-RM
E.
Four sets of:
Pull-Ups x 5 reps
Face Pulls x 15 reps
Rest as needed
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 5 Burpees + 5 Pull-Ups + 15 Air Squats
With Empty Bar:
2 Rounds:
5 Muscle Snatch, 5 Deadlift
5 Power Snatch
5 Power Snatch
5 Power Jerk
A.
Every 2 minutes, for 18 minutes (9 sets):
Power Snatch x 1 rep
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-9 = @ 101%+
(Goal here is to find a 1-RM Power Snatch for the day)
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk
*Sets 1-2 = 2 reps @ 80%
*Sets 3-4 = 2 reps @ 85%
*Sets 5-6 = 1 rep @ 90%
C.
In 20 minutes, establish a 1-RM Deadlift
D.
In 17 minutes, build to a 4-RM Strict Press
At the 18 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Strict Press x 4 reps @ 90% of your 4-RM
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 60 seconds
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Clean Grip Overhead Squats
3 Clean Lift Offs + 3 Clean Pulls
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Build over the course of the 4 sets
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)
B.
Every 2:30, for 20 minutes (8 sets):
(Clean Lift Off + Clean Pull + Clean + Jerk) x 1 rep
*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk
*Sets 7-8 = @ 80% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 3 second pause at bottom
*Sets 1-2 = 1 rep @ 80-85%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 3 reps @ 70-75%
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Single Arm Bent Over Row x 8 reps Each Arm with a 2 second pause at the top of each rep
Rest as needed
E.
One set of:
Sandbag bearhug carry x 400m
Pick a weight that is challenging, but that you don’t drop the sandbag more than 3-4 times.
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
Four Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build to: Front Squat x 1 rep @ 80%
This is designed to be a Warm-Up & Primer for the rest of the workout. To get everything firing & ready to work for the rest of the session
B.
Every minute, on the minute, for 12 minutes (12 sets):
Snatch x 1 rep @ 75%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 75-80%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
Start your first 2 sets at 90% and go up to 95% for the last 3 sets if those felt solid.
E.
One Set of Tabata V-Ups:
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)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be streches of your own, dynamic warm-up, or, just spending 10 minutes practicing snatching & clean & jerking with the empty bar.
A.
Every 2 minutes, for 10 minutes (5 sets):
Squat Jerk x 3 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.
In 20 minutes, establish a 1-RM Back Squat
C.
In 20 minutes, establish a 1-RM Bench Press
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds