Monday (Session One)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges, 5 Inchworm Pushups
With empty bar:
10 Deadlift, 10 Press, 10 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 minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the three sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps
Build over the course of the four sets.
These are meant to be warmup / positional exercises, not meant to go “heavy” on them.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)
At the 14 minute mark…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep @ 85-90% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Low Hang Power Clean
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
D.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Sets 3-4 = 2 reps @ 85-90%
*Set 5 = 4 reps @ 80-85%:
*Set 6 = MAX repetitions at 88%
*Note: Set 6 – Load up 88% and perform as many reps as possible!
E.
Four sets of:
Pull-Ups x 8 reps
Face Pulls x 20 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 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Jerks
4 Slow Pull Power Snatch, 4 BTN 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):
Slow Pull Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
B.
In 20 minutes, establish a 1-RM BTN Power Jerk
C.
Every 3 minutes, for 12 minutes (4 sets):
2″ Deficit Deadlift x 6 reps @ 65-70% of 1-RM Deadlift
Focus here is on keeping your back tight at all times.
D.
Four sets of:
Strict Press x 10 reps
Rest as needed
Aim for three heavy working sets. The goal is not to get to a 10-RM, but, to get some quality working sets in.
E.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 8 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: 10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds: 10 Jumping Lunges + 5 Pullups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Jerk Grip Overhead Squat x 5 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 4 sets)
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk
C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%
*Note: Set 5 – Load up 85% and perform as many reps as possible!
D.
Four sets of:
Glute Ham Raise x 6-8 reps
Bent Over Barbell Row x 8 reps w/ 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
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 30 Second Plank + 15 Air Squats
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 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to this:
Front Squat x 2 reps @ 85%
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 90 seconds, for 15 minutes (10 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
This is a consistency based day. Focus & try to make every rep!
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90-93%
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 3 reps @ 85%
E.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
Saturday (Session Five)
Suggested Warm-Up
*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 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 7 reps @ 65%
*Set 2 = 3 reps @ 75%
*Set 3 = 7 reps @ 70%
*Set 4 = 3 reps @ 80%
*Set 5 = 7 reps @ 75%
*Set 6 = 3 reps @ 85%
C.
In 16 minutes, build to a 10-RM Bench Press
At the 18 minute mark perform:
Two sets of:
Bench Press x 10 reps @ 93% of your 10-RM weight
Rest as needed between sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg
Aim for 2 heavy working sets.
E.
Four sets of:
Chinups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
Rest 60 seconds
Add weight to both if you’re able to.
Sunday
Rest Day