Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 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 Squat Snatch
5 Power Clean + 5 Power Jerk
*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.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 20 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 = 2 reps @ 80% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 85% of 1-RM Snatch
C.
Every 2:30, for 12:30 (5 sets):
Power Clean + Power Jerk x 2 reps
*Sets 1-2 = @ 65% of 1-RM Power Clean
*Sets 3-4 = @ 70% of 1-RM Power Clean
*Set 5 = @ 75% of 1-RM Power Clean
D.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4-5 reps @ 75%
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
Face Pulls x 20 reps
You can also use a band for the face pulls.
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups
2 Rounds: 10 Lunges + 5 Inchworm Pushups
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Behind TThe Neck Power Jerk
5 Power Snatch, 5 Overhead Squat
5 Muscle Snatch, 5 Behind The Neck Power Jerk
*Every new line means take a short break before moving to the next movements
A.
In 15 minutes, build to a 2-RM Muscle Snatch
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
*Sets 1-2 = @ 85% of 2-RM Muscle Snatch
*Sets 3-4 = @ 90% of 2-RM Muscle Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Power Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Jerk
*Sets 3-4 = @ 80% of 1-RM Power Jerk
*Sets 5-6 = @ 85% of 1-RM Power Jerk
C.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 8 reps @ 65-70%
D.
Every 2:30, for 10 minutes (4 sets):
Seated DB Shoulder Press x 10 reps
Aim for three heavy working sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Lunges x 6 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 2 minutes, for 8 minutes (4 sets):
Press in Split Jerk Position x 5 reps
The goal is not to get to a 5RM, but, to get 4 quality sets in focusing on a perfect split position.
B.
Every 2:30, for 17:30 (7 sets):
Clean + Front Squat + Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 80% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 4 reps
*Sets 1-4 = @ 70%
*Sets 5-8 = @ 75%
Focus on moving as explosively as possible on all reps.
D.
Every 2 minutes, for 8 minutes (4 sets):
Glute Ham Raise x 6-8 reps
E.
Three sets of:
Supinated Grip Bent-Over Barbell Row x 10 reps
V-Ups x 30 seconds
Rest as needed
Thursday
Rest Day
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Clean & Jerks
*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 5 reps @ 70%
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 2 minutes, for 22 minutes (11 sets):
Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-11 = 1 rep @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75% of 1-RM Clean & Jerk
At the 13 minute mark…
Every 2:30, for 7:30 (3 sets):
Clean & Jerk x 2 reps @ 80% of 1-RM Clean & Jerk
D.
One set of:
Bicep Curls x 100 reps with empty barbell
*Every time you break, perform 5 pushups. You should pick a barbell weight that you can at least perform 30 reps with on the first set.
E.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds
Saturday (Session Five)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Snatch, 5 Overhead Squat
5 No Feet Snatch
5 No Contact Snatch
5 No Feet No Contact Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
No Feet No Contact Snatch x 2 reps @ 50-65% of 1-RM Snatch
The goal here is to work on timing and rhythm of the lift. A lighter snatch exercise. Feet should start in your landing position.
B.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Sets 1-2 = 6 reps @ 70-75%
*Sets 3-4 = 4 reps @ 80-85%
*Sets 5-6 = 2 reps @ 85-90%
C.
In 18 minutes, build to a 10-RM Bench Press
At the 21 minute mark perform:
Two sets of:
Bench Press x 10 reps @ 90% of your 10-RM weight
Rest as needed between sets
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds