Monday (Session One)
Suggested Warm-Up
Two Rounds: 3 Inchworm Pushups + 6 Burpees + 9 Air Squats + 12 Lunges
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 75 seconds, for 6:15 (5 sets):
Snatch Press from Receiving Position x 5 reps
Build over the course of the five sets.
B.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch Lift Off + Snatch + Hang Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Power Jerk x 2 reps @ 80% 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 @ 5-15lbs more than last week
Rest as needed between sets
You’ll do 6 reps, rest, 6 reps, rest, 5 reps, rest, etc.
E.
Three sets of:
Chinups x 10 reps
Face Pulls x 20 reps
Rest as needed between sets
You can also use a band for the face pulls or use your own bodyweight and use rings like an inverted Face Pull.
Tuesday (Session Two)
Suggested Warm-Up
Two Rounds: 5 Pushups + 5 Burpees + 5 Pull-Ups + 15 Air Squats
With Empty Bar:
10 Deadlifts, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Low Hang Power Snatch
A.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Power Snatch
*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
B.
Four sets of:
Push Press x 8 reps @ 90% of 8-RM weight
Rest as needed between sets
*Note: If you don’t know your 8-RM Push Press, establish that today instead of doing these sets.
C.
Three sets of:
Clean Deadlift x 10 reps
Rest as needed between sets
Start at 70-80% of 1-RM Clean & build as you go. Focus on maintaining perfect Clean positions throughout.
D.
Every 2:30, for 10 minutes (4 sets):
DB Bench Press x 10 reps
Aim for three heavy working sets.
E.
Three sets of:
Step-Ups to Parallel Box x 6 reps each leg
Rest as needed
Aim for 3 heavy working sets.
Wednesday (Session Three)
Suggested Warm-Up:
Two Rounds for quality:
50ft Single Arm DB Overhead Walking Lunge
10 Pushups
10 Air Squats
5 Deadlifts
5 Muscle Cleans
5 Front Squat
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean x 4 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Halting Clean Deadlift + 2 Cleans) x 1 rep
*Set 1 = @ 70% of 1-RM Clean
*Sets 2-3 = @ 75% of 1-RM Clean
*Set 4-5 = @ 80% of 1-RM Clean
*Sets 6-7 = @ 85% of 1-RM Clean
C.
Every 2:30, for 17:30 (7 sets):
Back Squat x 7 reps
*Sets 1-4 = @ 65%
*Sets 5-7 = @ 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.
Every 2 minutes, for 8 minutes (4 sets):
Prone Bench Row x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
Three Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 4 Pull-Ups
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 Hang Snatch
*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 @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
*Sets 6-8 = 2 reps @ 80% of 1-RM Snatch
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean Pull with a 2 second pause at knee + Clean with a 2 second pause at knee + Jerk
*Sets 1-2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-8 = 1 rep @ 80% of 1-RM Clean & Jerk
D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 12 reps
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
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 10 minutes (5 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Rest as needed between sets:
Back Squat: 10-9-8-7-6-5-4-3-2-1 @ 5-15lbs more than last week
If it was pretty easy last week, go up 10-15lbs. If it was pretty difficult, just go up 5lbs.
You’ll do 10 reps, rest as needed, 9 reps, rest as needed, 8 reps, etc.
C.
Four sets of:
Bench Press x max reps at 80% of your 1-RM Bench Press
Rest as needed between sets
For all 4 sets, load up 80% 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:
Romanian Deadlift x 10 reps
Chin-Ups x 10 reps
Stationary Dips x 10 reps
Rest as needed