Monday (Session One)
Suggested Warm-Up
3 Rounds: 20 Meter Single Arm DB Overhead Lunge + 10 DB presses each arm + 10 DB goblet squats
With empty bar:
5 Deadlift, 5 Press, 5 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps
Followed by….
Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps
*The goal here is just to use it as a positional warmup, not intended for heavy weight.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses at the max weight.
C.
In 18 minutes, establish a 8 Rep Max Back Squat
Rest 3 minutes upon completion of the set, then, begin:
Every 3:30, for 7 minutes (2 sets):
Back Squat x 5-6 reps @ 8-RM weight
*Aim for 6 reps, but, if you only get 5 reps that’s ok!
D.
Four sets of:
Bench Press x 8 reps
Rest as needed between sets
*Start at 65% of your bench press and build up in weight across the 4 sets.
E.
Three sets of:
Bent Over Row with a 2 second pause at top x 6 reps
Dips with a 2 second pause at bottom x 6 reps
Push-Ups with a 3 second pause at bottom x 30 seconds
Rest 60 seconds
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds for quality:
200 Meter run
6 Step-ups to Parallel Box each leg
6 Pull-ups
6 Muscle Snatch
6 Muscle Cleans
6 Power Snatch
6 Power Clean
A.
Every 2 minutes, for 14 minutes (7 sets):
Slow Pull Power Snatch x 1 rep
*Sets 1-3 = @ 80-85% of 1-RM Power Snatch
*Sets 4-7 = @ 85-90% of 1-RM Power Snatch
B.
Every 90 seconds, for 12 minutes (8 sets):
Power Clean x 2 reps
*Set 1 = @ 65%
*Sets 2-3 = @ 70%
*Sets 4-5 = @ 75%
*Sets 6-8 = @ 80%
C.
Five sets of:
Deadlift x 5-6 reps @ 75-85%
Rest as needed
*Start at 75% and aim to work up to as close to 85% as possible as the sets go on.
D.
Three sets of:
Good Mornings x 10 reps
DB Shoulder Lateral Raise x 15 reps
Rest 60 seconds
E.
Three sets of:
Farmers Carry x 120 feet
Rest as needed between sets
Choose a pair of DB’s, KB’s, or Farmers Walk handles that are challenging for you. If you can’t load up a weight that is challenging for you, just walk very slow.
Wednesday (Session Three)
Suggested Warm-Up
3 Rounds: 5 KB Goblet Squats + 5 KB Swings + 5 KB Snatches each arm
1 Round: Hold bottom of Air Squat for 1 minute
With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Press in Clean, 3 Press in Split
3 Clean & Jerks
3 Clean & Jerks
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Every 2 minutes, for 6 minutes (3 sets):
3- Position Clean x 1 rep
The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.
B.
Every 2 minutes, for 14 minutes (7 sets):
(Clean Pull with a 3 second pause at knee + Clean with a 3 second pause at knee) x 2 reps @ 65-75% of 1-RM Clean
*Start at 65% and work up to 75% across the 7 sets.
C.
Every 90 Seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 4 reps
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 80%
*Sets 3-5 = 2 reps @ 85%
*Sets 6-8 = 1 rep @ 85-90%
D.
Four sets of:
Back Squat x 6 reps @ 85-95% of your 8-RM Back Squat weight
Rest as needed between sets
*Start the sets at 85% of your 8-RM Back Squat weight. If you make all 6 reps, go up to 90% for the next set. If you make all 6 there, go up to 95% for the last 2 sets.
*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
Sled Push x 150 feet
Rest 2 minutes
Choose a “moderate” weight so you can move it fast but that you’re not sprinting with.
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Reverse Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Overhead Squat
3 Muscle Cleans, 3 Front Squat
3 Muscle Snatch, 3 Overhead Squat
3 Power Snatch, 3 Power Cleans
3 Mid Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 2 overhead squats)
Build over the course of the 4 sets.
B.
Every 2:30, for 20 minutes (8 sets):
Mid Hang Snatch with a 2 second pause in catch x 2 reps
*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% of 1-RM Snatch
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.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 5 reps each leg
DB Hammer Curls x 12 reps each arm
Aim for 2 heavy working sets.
E.
Three sets of:
Hip Extension x 10 reps
Russian Twists x 30 seconds
Rest 60 seconds
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 2 minutes, for 14 minutes (7 sets):
No Feet Power Snatch x 2 reps @ 70-80% of 1-RM Power Snatch
*Start at 70% and work up to 80% across the 7 sets. Feet should start in your landing position. Your heels can come up, but, the whole foot shouldn’t move.
B.
Five sets of:
(Clean Lift Off + Clean Pull) x 2 reps @ 100% of 1-RM Clean
Rest as needed
C.
In 22 minutes, build to a 3-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 3 reps @ 85-90% of your 3-RM in this exercise
D.
Three sets of:
Romanian Deadlift x 8 reps
Pull-Ups x 8 reps
Rest as needed