Monday (Session One)
Suggested Warm-Up:
3 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 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
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 86%
*Set 5 = 1 rep @ 92%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch.
C.
Every 2:30, for 17:30 (7 sets):
Front Squat
*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Front Squat.
D.
Three sets of:
Pull-Ups x 8 reps
Hollow Rock x 45 seconds
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 5 Pull-Ups + 5 Pushups + 10 Lunges + 10 Cossack Squats
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 8 Strict Press
4 Power Snatch, 8 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch x 1 rep @ 80-85%
B.
In 17 minutes, build to a 1-RM Push Press
C.
Three sets of:
Snatch Deadlift x 4 reps
Rest as needed between sets
Start at 90% 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 DB 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
2 Rounds: 10 Air Squats + 5 Inchworm Pushups
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
5 Mid Hang Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
Build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Mid Hang Clean
x 2 reps @ 75-85%
Start at 75% and build up to 85% across the sets.
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps
*Sets 1-3 = @ 65% of 1-RM Back Squat
*Sets 4-5 = @ 70% of 1-RM Back Squat
This is meant to be a lighter Back Squat day.
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
2 Rounds: 5 Pushups + 30 Second Plank + 15 Air Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Clean, 5 Front Squat
5 Muscle Snatch
5 Power Snatch
5 Snatch
5 Cleans
*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 1 rep
Box Jump x 3 reps
Start with the empty bar for set 1 and build up to 85% 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 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 80%
C.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
D.
One Set of Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds
*Note: This entire section should take you 4 minutes to complete
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.
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 Clean x 3 reps @ 75% of 1-RM Power Clean
B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75%
The focus today is on moving as explosively as possible. This is meant to be a lighter squat workout.
C.
In 18 minutes, establish a 1-RM Bench Press
D.
Three sets of:
Barbell Lunges x 8 reps each leg
Pull-Ups x 8 reps
Stationary Dips x 8 reps
Rest as needed