Monday (Session One)
Suggested Warm-Up:
1 Round: 10KB Swings + 10KB Snatch Each Arm + 10 KB Goblet Squats
With empty bar:
7 Snatch Deadlift, 7 Muscle Snatch, 7 Back Squat
4 Power Snatch, 4 Overhead Squat
4 Snatch Press in Receiving, 4 Snatch Balance
4 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 Press from Receiving x 5 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Lift-Off + Snatch)
Sets 1-2 = 2 reps @ 72% of 1-RM Snatch
Sets 3-5 = 2 reps @ 77% of 1-RM Snatch
At the 11 minute mark…
Every 90 seconds, for 7:30 (5 sets):
Snatch x 1 rep @ 82% of 1-RM Snatch
C.
In 20 minutes, establish a 12 Rep Max Back Squat
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Back Squat x 7 reps @ 12-RM Back Squat weight
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 7 reps @ 65-70% of 1-RM Push Press
E.
Two sets of:
Inverted Row x 15 reps
Dips x 12 reps
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 10 Air Squats + 20 Meter Bear Crawl + 10 Lunges
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
3 Power Snatch, 3 Power Cleans
3 Power Cleans, 3 Power Jerks
*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 2 reps
Sets 1-3 = @ 70% of 1-RM Power Snatch
Sets 4-6 = @ 75% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
(Hang Power Clean + Power Jerk) x 2 reps
Sets 1-3 = @ 70% of 1-RM Power Clean & Power Jerk
Sets 4-6 = @ 75% of 1-RM Power Clean & Power Jerk
C.
In 20 minutes, build to a 10-RM Deadlift
Rest 2 minutes, then:
One set of:
Deadlift x 10 reps @ 85% of 10-RM Deadlift weight
D.
Two sets of:
Glute Ham Raise x 6 reps
Single Leg Glute Bridge with a 1 second pause at top x 8 reps each side
DB Shoulder Lateral Raises x 15 reps
Rest as needed
E.
Every 3 minutes, for 9 minutes (3 sets):
Single Arm Front Rack Kettlebell Carry x 100-ft Each Arm
Choose a KB weight that is challenging for all sets.
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Then:
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Clean, 4 Press
4 Power Clean
4 Clean Pulls, 4 Cleans
*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):
Tall Clean x 2 reps below 50% of 1-RM Clean
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee)
Sets 1-2 = 2 reps @ 65% of 1-RM Clean
Sets 3-4 = 2 reps @ 70% of 1-RM Clean
Sets 5-6 = 1 rep @ 75% of 1-RM Clean
Sets 7-8 = 1 rep @ 80% of 1-RM Clean
C.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
(Behind The Neck Split Jerk + Split Jerk) x 1 rep
Sets 1-2 = @ 65%
Sets 3-5 = @ 70%
Sets 6-8 = @ 75%
D.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 12 reps @ 85% of your 12-RM Back Squat weight
*if you don’t know your 12-RM Back Squat, establish that today instead of doing these sets
E.
Two sets of:
L-Sit x 20 seconds
ChinUps x 12 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 8 Box Jumps + 4 Inchworm Pushups
Then:
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 3 Front Squat
5 Power Snatch, 3 Power Cleans
3 Snatch, 3 Cleans
3 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Hang Snatch
Sets 1-2 = 2 reps @ 60% of 1-RM Snatch
Sets 3-4 = 2 reps @ 65% of 1-RM Snatch
Sets 5-6 = 1 rep @ 70% of 1-RM Snatch
Sets 7-10 = 1 rep @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
(Hang Clean + Front Squat + Jerk) x 1 rep
Sets 1-3 = @ 70% of 1-RM Clean & Jerk
Sets 4-5 = @ 75% of 1-RM Clean & Jerk
Sets 6-8 = @ 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 8 reps each leg
Strict Press x 8 reps
Aim for 2 heavy working sets.
E.
Two sets of:
Hip Extension x 12 reps
V-Ups x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
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 5 sets, build to a challenging height for a set of 4 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch
Sets 1-2 = @ 50% of 1-RM Snatch
Sets 3-4 = @ 55% of 1-RM Snatch
Set 5 = @ 60% of 1-RM Snatch
Set 6 = @ 65% of 1-RM Snatch
Set 7 = @ 65-70% of 1-RM Snatch
C.
Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 2 second pause at knee x 3 reps @ 93% of 1-RM Clean
D.
In 22 minutes, build to a 5-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3 minutes, for 6 minutes (2 sets):
Dead Stop Front Squat x 4 reps @ 90% of your 5-RM in this exercise
If you’re not able to do Dead Stop Front Squats because of equipment limitations – Establish a 5-RM Front Squat with a 1 second pause at the bottom of each rep.
E.
Two sets of:
Romanian Deadlift x 10 reps
Pullups x 10 reps
Rest as needed
(Goal weight for RDL should be 65-75% of 1-RM Clean)