Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 10 Step-Ups to Box + 10 Reverse Lunges + 5 Pushups + 5 Pull-ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch x 1 rep @ no more than 60% of 1-RM Snatch
B.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets):
Slow Pull Power Clean
*Sets 1-3 = 2 reps @ 80% of 1-RM Power Clean
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Clean
*Sets 6-8 = 1 rep @ 90% of 1-RM Power Clean
D.
Five Sets of:
Back Squat x 1 rep @ 92-96%
Chin-Ups x 4 reps
Rest as needed between sets
Tuesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
2 Rounds: 5 Pushups + 5 Burpees + 5 Pullups + 15 Air Squats
With Empty Bar:
2 Rounds:
5 Muscle Snatch, 5 Deadlift
5 Muscle Snatch
5 Strict Press
5 Power Jerk
A.
In 15 minutes, build to a 1-RM Muscle Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Jerk
*Sets 1-2 = 2 reps @ 83-87%
*Sets 3-4 = 1 rep @ 87-91%
*Sets 5-6 = 1 rep @ 92-95%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Deadlift x 5 reps
Start at 85-90% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
In 14 minutes, build to a 4-RM Strict Press
At the 16 minute mark…
Every 2 minutes, for 6 minutes (3 sets):
Strict Press x 4 reps @ 90% of your 4-RM
E.
Three sets of:
Barbell Lunges x 6 reps each leg
Face Pulls x 20 reps
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 3 Pull-Ups + 6 Burpees + 9 Jumping Air Squats
1 Round: Hold bottom of Air Squat for 60 seconds
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps
Build over the course of the 4 sets
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Clean Grip Overhead Squat x 3 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 3 sets)
B.
Every 3 minutes, for 21 minutes (7 sets):
(2 Cleans + Front Squat + Jerk) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Sets 4-5 = @ 80-85% of 1-RM Clean & Jerk
*Sets 6-7 = @ 85-90% of 1-RM Clean & Jerk
C.
In 20 minutes, establish a 1-RM Front Squat
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Sit-Ups x 60 seconds
Rest as needed
E.
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.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: With light KB + 6 KB Swings + 6 Snatch + 6 Goblet 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 Snatch
*Every new line means take a short break before moving to the next movements
A.
In 12 minutes, build up to 1 set of:
Front Squat x 1 rep @ 90%
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 20 minutes (10 sets):
Snatch
*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Set 5 = 1 rep @ 80%
*Sets 6-7 = 1 rep @ 85-88%
*Sets 8-10 = 1 rep @ 90-94%
C.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 3 reps @ 65%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 82%
*Set 4 = 1 rep @ 86%
*Set 5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 90-94%
D.
Three sets of:
Step-Ups to Parallel Box x 5 reps each leg
Rest 60 seconds
Romanian Deadlift x 8 reps
Rest as needed
Leg should be at parallel when stepping up to box. You can use a barbell, DB’s, or KB’s for the weight.
Saturday (Session Five)
*Take 10 minutes to work on mobility / weaknesses in your warm-ups. That could be stretches 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):
Power Snatch x 1 rep
*Sets 1-2 = @ 80% of 1-RM Power Snatch
*Sets 3-4 = @ 85-88% of 1-RM Power Snatch
*Sets 5-6 = @ 90-94% of 1-RM Power Snatch
B.
Every 90 seconds, for 7:30 (5 sets):
Power Clean x 1 rep @ 90-94% of 1-RM Power Clean
C.
In 20 minutes, establish a 1-RM Bench Press
D.
Every 2 minutes, for 12 minutes (6 sets)
Back Squat x 1 rep @ 87-97%
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds