Monday (Session One)
Suggested Warm-Up:
1 Round: 15cal Bike, 10 Box Jumps, 15cal Row, 5 Pullups
With empty bar:
5 Deadlift, 5 Press, 5 Front Squats
5 Power Snatch, 5 Drop Snatch
5 Snatch Balances, 5 Snatch Press in Receiving
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Press from Receiving x 5 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
Set 1 = 2 reps @ 75% of 1-RM Snatch
Set 2 = 1 rep @ 80% of 1-RM Snatch
Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Sets 5-7 = 1 rep @ 88-94% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
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 Clean + Power Jerk.
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat to parallel x 4 reps @ 70-80% of 1-RM Back Squat
E.
Every 2 minutes, for 8 minutes (4 sets):
Chinups x 5 reps (Add weight)
Face Pulls x 12 reps
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 15 Air Squats, 6 Inchworm Pushups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Hang Power Snatch, 8 Strict Press
4 Power Snatch, 8 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 2 second pause at knee x 1 rep
Sets 1-3 = @ 70% of 1-RM Power Snatch
Sets 4-6 = @ 75% of 1-RM Power Snatch
Sets 7-8 = @ 80% of 1-RM Power Snatch
B.
Five sets of:
Snatch Pull with a 6 second lowering phase x 2 reps @ 102% of your 1-RM Snatch
Rest as needed between sets
C.
Five sets of:
Deadlift with a 4 second upward phase x 4 reps @ 55-70% of 1-RM Deadlift
Rest as needed between sets
D.
In 17 minutes, establish a 1-RM Push Press
E.
Every 2:30, for 10 minutes (4 sets):
DB Lunges x 7 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
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.
Four sets of:
Press in Split Jerk Position x 5 reps
Rest as needed
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
Sets 1-3 = 2 reps @ 75%
Sets 4-5 = 1 rep @ 80%
Sets 6-10 = 1 rep @ 80-90%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat with a 2 second pause at bottom x 3 reps @ 73-83% of 1-RM Front Squat
*Start at 73% and work up across the 6 sets
D.
Four sets of:
Stiff Legged Deadlifts x 8 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Inverted Row x 8 reps
Weighted Situps x 30 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
2 Rounds: 8 Air Squats, 6 Box Jumps, 4 Burpees, 2 Pullups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch + Hang Snatch x 1 rep
Set 1 = @ 70%
Set 2 = @ 75%
Set 3 = @ 80%
Sets 4-6 = @ 85%
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean Pull + Clean + Hang Clean x 1 rep @ 70-80% of 1-RM Clean
C.
Seven sets of:
Front Squat
Sets 1-2 = 4 reps @ 80%
Set 3 = 3 reps @ 83%
Set 4 = 3 reps @ 85%
Set 5 = 2 reps @ 90%
Sets 6-7 = 1 rep @ 92-96%
Rest as needed between sets.
D.
Three sets of:
Farmers Walks x 200 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
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:
2 Rounds:
30 seconds Bike or Row
30 seconds Sit-Ups
30 seconds KB Goblet Squats
5 Muscle Clean & Press
5 Muscle Snatch
5 No Feet Power Snatch
A.
Every 75 seconds, for 10 minutes (8 sets):
No Feet Power Snatch x 2 reps @ 65-75% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet Power Clean x 1 rep @ 70-80%
C.
Six sets of:
Back Squat x 3 reps starting at 75%
Rest as needed between sets
*Start at 70% and work up slowly across the sets to 4 challenging, but not maximal, sets of 3.
D.
Five sets of:
Bench Press x 2 reps @ 90-95% of your 3-RM weight
Rest as needed
E.
Three sets of:
Pull-Ups with a 3 second lowering phase x 6 reps
Rest 60 seconds
Stationary Dips with a 3 second lowering phase x 6 reps
(Add weight if possible)
Rest as needed