Monday (Session One)
Suggested Warm-Up:
2 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
At the 13 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
In 20 minutes, establish a 7 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Every 4 minutes, for 8 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 7-RM weight
*Do your first set at 80% of your 7-RM weight, and go up to 85% on the next set if you’re confident you can make it.
D.
Every 3 minutes, for 12 minutes (4 sets):
Push Press x 6 reps
*Start at 65% and work up to a heavy set of 6 by the 4th set.
E.
Three sets of:
Bent Over Barbell Row x 8 reps
Dips x 8 reps
Diamond Grip Push-Ups x 30 seconds
Rest as needed”
Tuesday (Session Two)
Suggested Warm-Up:
1 Round: 15 Burpees + 30 Air Squats + 15 Pullups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
4 Power Snatch, 4 Power Cleans
4 Power Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch
*Sets 1-2 = 3 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80-85% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Power Clean + Power Jerk
*Sets 1-3 = 2 reps @ 75-80% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean
C.
In 20 minutes, establish a 6-RM Deadlift
Rest 3-4 minutes, then:
Deadlift x 8 reps @ 80-85% of 6-RM weight
D.
Three sets of:
Glute Ham Raise x 6 reps
Seated Single-Arm DB Shoulder Press x 10 reps each arm
Rest as needed
E.
One set of:
Banded March x 5 minutes
Rest as needed
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Pull-Ups + 5 Pushups + 5 Air Squats + 5 Lunges
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Power Clean, 3 Jerks
3 Cleans, 3 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Clean x 1 rep
Build over the course of the 3 sets
Every minute, on the minute, for 3 minutes (3 sets):
Behind The Neck Press In Split x 4 reps
Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + Clean Lift Off + Clean) x 1 rep
*Set 1 = @ 75% of 1-RM Clean
*Sets 2-3 = @ 80% of 1-RM Clean
*Set 4-5 = @ 85% of 1-RM Clean
*Sets 6-7 = @ 90% of 1-RM Clean
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 80%
*Sets 3-5 = 2 reps @ 85%
*Sets 6-7 = 2 reps @ 85-90%
D.
Four sets of:
Back Squat x 7 reps @ 85% of your 7-RM Back Squat weight
Rest as needed between sets
*if you don’t know your 7-RM Back Squat, establish that today instead of doing these sets
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row x 8 reps
Hanging Leg Raises x 30 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:
2 Rounds: 10 Cal Bike or Row + 10 Air Squats + 10 DB Press each arm
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 Snatch
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps
Followed by…
Every 2:30, for 10 minutes (4 sets):
(Clean + Hang Clean + Jerk) x 2 reps
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
At the 12 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
DB Shoulder Lateral Raises x 15 reps
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists 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 17 minutes, build to a 2-RM Muscle Snatch
B.
Every 90 seconds, for 9 minutes (6 sets):
No Feet Power Clean x 2 reps @ 70%
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull x 3 reps @ 110% of 1-RM Clean
D.
In 22 minutes, build to a 5-RM Dead Stop Front Squat
*Try to beat your 5-RM from 2 weeks ago! 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 @ 90-95% 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 w/ a 1 second pause at the bottom of each rep.
E.
Three sets of:
Good Mornings x 10 reps
Pull-Ups with a 3 second upward phase x 45 seconds
Rest as needed