Monday (Session One)
Suggested Warm-Up
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
*Every new line means take a short break before moving to the next movements
A.
Every 75 seconds, for 7:30 (6 sets):
Snatch Balance x 2 reps
Build over the course of the six sets.
This is meant to be a warmup / positional exercise, not meant to go “heavy.”
B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Snatch
*Sets 3-5 = @ 70% of 1-RM Snatch
*Sets 6-8 = @ 75% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 2 reps @ 75% of 1-RM Power Clean OR Power Jerk (Base it off your weaker movement of the 2)
D.
Front Squat: 6-6-5-5-4-4 @ 70-75% of 1-RM Front Squat
Rest as needed between sets
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.We will be doing a 3 week progression of this exact rep scheme (adding weight each week) so error on the side of starting this week a little lighter if anything!
E.
Three sets of:
Chin-Ups x 10 reps
Face Pulls
x 20 reps
Rest as needed between sets
You can also use a band for the face pulls.
Tuesday (Session Two)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pull-Ups
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 Low Hang Power Snatch, 5 Overhead Squat
5 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch
B.
In 17 minutes, build to a 8-RM Push Press
C.
Three sets of:
Snatch Deadlift x 10 reps
Rest as needed between sets
Start at 70-80% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.
D.
Every 2:30, for 10 minutes (4 sets):
Standing Single-Arm DB Press x 10 reps each arm
Aim for three heavy working sets.
E.
Three sets of:
Front Rack Reverse Lunges x 6 reps each leg
Rest as needed
Aim for 2 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up
2 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
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Clean x 1 rep
Do not go heavier than 65% of your 1-RM Clean. This is just a warm-up.
B.
Every 2 minutes, for 16 minutes (8 sets):
(Clean Lift-Off + Clean with a 2 second pause at knee) x 1 rep
*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
*Sets 7-8 = @ 80% of 1-RM Clean
C.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 6 reps
*Sets 1-4 = @ 65%
*Sets 5-8 = @ 70%
Focus on moving as explosively as possible on all reps.
D.
Three sets of:
Glute Ham Raise x 6-8 reps
Single-Arm Bent Over Row x 8 reps each arm w/ 3 second lowering phase
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 (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
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.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps
Box Jump x 4 reps
Start with the empty bar for set 1 and build up to 70-80% for the Front Squat across the sets. Increase the height of the box each set.
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 16 minutes (8 sets):
Snatch
*Sets 1-2 = 3 reps @ 65% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-8 = 2 reps @ 75% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Clean Pull with a 2 second pause at knee
+ Clean with a 2 second pause at knee + Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75% of 1-RM Clean & Jerk
D.
Three sets of:
Prone Plank x 60 seconds
Rest 30 seconds
Hanging Leg Raises x 10 reps
Rest 30 seconds
E.
One set of:
Bicep Curls x 80 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.
Saturday (Session Five)
Suggested Warm-Up
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 3 reps @ 50-60% 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.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 65-70% of 1-RM Back Squat
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc. This first week is NOT meant to be maximal, but to accumulate volume. We will be doing a 3 week progression of this exact rep scheme, so error on the side of starting a little lighter this week!
C.
Three sets of:
Bench Press x max reps at 75% of your 1-RM Bench Press
Rest as needed between sets
For all 3 sets, load up 75% of your Bench Press max & perform as many repetitions as possible. If you don’t know your 1-RM Bench Press, establish that today instead of doing these sets.
D.
Three sets of:
Barbell Lunges x 12 reps each leg
Pull-Ups x 12 reps
Stationary Dips x 12 reps
Rest as needed