Monday (Session One)
Warm-Up:
One round for quality:
100-ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Cleans, 5 Strict Press
5 Power Cleans, 5 Split Jerks
5 Cleans
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 90 seconds, for 4:30 (3 sets):
Jerk In Split x 3 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 3 second pause at knee x 3 reps @ 105% of 1-RM Clean
D.
In 17 minutes, establish a 5-RM Front Squat
*Aim to increase your 5-RM from 2 weeks ago.
Followed by…
One set of:
Front Squat x max reps @ 80-85% of your 5-RM weight
E.
Three sets of:
Barbell Lunges x 6 reps each leg
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 90 seconds
Tuesday (Session Two)
Warm-Up:
One round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Power Snatch, 5 Overhead Squats
10 Clean Grip Overhead Squats
A.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 2 reps
*Sets 1-3 = @ 50-55% of 1-RM Snatch
*Sets 4-7 = @ 55-65% of 1-RM Snatch
B.
Every 2:30, for 12:30 (5 sets):
Snatch Lift Off + Snatch High Pull x 3 reps @ 90% of 1-RM Snatch
C.
In 20 minutes, build to a 10-RM Deadlift
Try to increase your 10-RM from 2 weeks ago.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Single-Arm DB Bent Over Row with a 2 second pause at top x 8 reps each arm
Rest as needed between sets
Wednesday (Session Three)
Warm-Up:
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 3 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep @ 85%
C.
Six sets of:
Back Squat
*Set 1 = 10 reps @ 65%
*Sets 2-4 = 5 reps @ 75-80%
*Set 5 = 4 reps @ 85%
*Set 6 = 10 reps @ 70%
Rest as needed between sets
D.
In 20 minutes, build to a 10-RM Bench Press
Try to increase your 10-RM from 2 weeks ago.
E.
Accumulate 2 minutes in an L-Sit Position (On Parallettes or a Pullup bar)
If you are unable to hold an L-Sit Position, bend at the knees. If you are unable to hold while bent at the knees, do as many situps as you can in 4 minutes.
Thursday (Recovery Day)
Friday (Session Four)
Warm-Up:
Two rounds for quality:
4 Single Arm DB Devils Press each arm
4 Hang DB Clean & Jerk each arm
4 DB Goblet Squats
4 Muscle Snatch
4 Power Clean
4 Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press in Receiving Position
x 5 reps
Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 2 reps
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-4 = @ 70% of 1-RM Snatch
*Sets 5-6 = @ 75% of 1-RM Snatch
*Sets 7-8 = @ 80% of 1-RM Snatch
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-8 = @ 80-90%
*For sets 5-8, start at 80% and aim to work up as close to 90% as you can across the sets.
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squats x 8 reps each leg
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)
Warm-Up:
One round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Snatch
5 Muscle Cleans
5 Power Snatch
5 Power Clean
A.
Every minute, on the minute, for 13 minutes (13 sets):
Power Snatch x 1 rep @ 75%
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 3 reps @ 65-75% of 1-RM Power Clean
C.
Six sets of:
Back Squat with a 3 second pause at bottom x 3 reps @ 70-75% of 1-RM Back Squat
Rest as needed between sets
D.
Four sets of:
Pull-Ups x 10 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 10 reps
Rest 90 seconds
(Goal weight should be 70-75% of 1-RM Clean)