Monday (Session One)
Suggested Warm-Up:
Two rounds for quality:
8 Box Jumps
8 Pushups
8 Air Squats
8 Deadlifts
8 Muscle Cleans
8 Strict Press
4 Muscle Clean
4 Power Clean
4 Cleans, 4 Jerks
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):
Tall Jerk x 3 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep @ 87.5%
C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 4 reps @ 90% of 1-RM Clean
D.
In 17 minutes, establish a 4-RM Front Squat
*Aim to increase your 4-RM from 2 weeks ago.
Followed by…
One set of:
Front Squat x max reps @ 85% of your 4-RM weight
E.
Three sets of:
Barbell Lunges x 5 reps each leg
Plank x 60 seconds
Ab Rollout x 10 reps
Rest 90 seconds
Tuesday (Session Two)
Suggested 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 2 minutes, for 14 minutes (7 sets):
Hip Snatch x 2 reps
*Sets 1-3 = @ 65-70% of 1-RM Snatch
*Stes 4-7 = @ 70-75% of 1-RM Snatch
B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull with a 3 second pause at knee x 3 reps @ 105% of 1-RM Snatch
C.
Six sets of:
Deadlift x 3 reps @ 90-95% your 5-RM Deadlift Weight
Rest as needed between sets
*if you do not know your 5-RM Deadlift, find a 5-RM today instead.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Inverted Row with a 2 sec pause at top x 8 reps
Rest as needed between sets
Wednesday (Session Three)
Suggested Warm-Up:
Two Rounds for quality:
20 second plank
20 second Superman hold
20 second hold at bottom of Air Squat
5 Snatch Deadlift, 5 Tall Snatch
5 Power Snatch, 5 Snatch
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 83-88%
C.
Seven sets of:
Back Squat
*Sets 1-4 = 1 rep @ 90%
*Sets 5-6 = 3-4 reps @ 85%
*Set 7 = 12 reps @ 60-65%
Rest as needed between sets
D.
Four sets of:
Bench Press x 7 reps @ 90-95% of your 7-RM Bench Press
Rest as needed between sets
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)
Suggested Warm-Up:
Three Rounds for quality:
4 Step-Ups to parallel box
4 Single Arm DB Devils Press each arm
4 DB Snatch each arm
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 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 18 minutes (9 sets):
Snatch Pull + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 1 rep @ 80% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch
*Set 7 = 1 rep @ 90% of 1-RM Snatch
*Sets 8-9 = 2 reps @ 80-85% of 1-RM Snatch
C.
Every 3 minutes, for 21 minutes (7 sets):
(Clean + Front Squat + Jerk + Clean) x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85-90% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up onto the box. Aim for 2 heavy working sets)
E.
Four sets of:
Hip Extension x 8 reps
L-Sit x 20 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
Suggested Warm-Up:
One Round for quality:
20 KB Swings
20 V-Ups
20 Cossack Squats
5 Muscle Snatch
5 Strict Press
5 Power Snatch
5 Power Jerks
A.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep @ 88-94%
B.
Every 2 minutes, for 12 minutes (6 sets):
(2 Power Cleans + 1 Power Jerk) x 1 rep @ 85-90%
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3-4 reps
*Sets 1-3 = @ 75-80%
*Sets 4-6 = @ 80-85%
D.
Four sets of:
Pull-ups x 8 reps
Rest 2 minutes
E.
Four sets of:
Romanian Deadlift x 6 reps
Rest 2 minutes
(Goal weight should be 80-85% of 1-RM Clean)