Monday (Session One)
Warm-Up
2 Rounds for quality:
5 Burpee Box Jump Overs
10 Pushups
20 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Slow Pull Snatch
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B.
Every 90 seconds, for 15 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 75%
*Sets 4-7 = 1 rep @ 80%
*Sets 8-10 = 1 rep @ 85%
C.
In 17 minutes, establish a 4-RM Back Squat
Rest 3 minutes and then …
Three sets of:
Back Squat x 4 reps @ 90% of your 4-RM Weight
Rest as needed between sets
D.
In 17 minutes, establish a 4-RM Close Grip Bench Press
Rest 3 minutes and then …
Three sets of:
Close Grip Bench Press x 3 reps @ 95% of 4-RM weight
Rest as needed between sets
E.
Three sets of:
GHD Sit-Up Hold x 30 seconds
Dips x 10 reps
Close Grip Pushup x 30 seconds
Rest as needed
Tuesday (Session Two)
Warm-Up
3 Rounds:
10 Air Squats, 5 Inchworm Pushups, 10 Lunges
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-7 = @ 90-95%
B.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 80-83%
*Sets 3-4 = @ 85-88%
*Sets 5-7 = @ 90-93%
C.
Five sets of:
Deadlift x 3 reps @ 83-95%
Rest as needed
*Start at 83% and aim to work up to as close to 95% as possible as the sets go on.
D.
Three sets of:
Romanian Deadlift x 6 reps @ 80%+ of your 1-RM Clean weight
Plank x 60 seconds
Rest 60 seconds
E.
One set of:
Banded March x 5 minutes
Rest as needed
Wednesday (Session Three)
Warm-Up
3 Rounds:
8 Kang Squats + 8 Pushups + 8 Jumping Lunges
With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Clean & Jerks
*Every new line means take a short break before moving to the next movements
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
+ Clean + Clean Pull with a 6 second lowering phase) x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean
*Sets 3-4 = @ 85% of 1-RM Clean
*Sets 5-7 = @ 90% of 1-RM Clean
C.
In 20 minutes, build to a 2-RM Split Jerk
D.
Five sets of
Back Squat x 4 reps @ 85-95% of your 4-RM Back Squat weight
Rest as needed between sets
*Start at 85% of your 4-RM weight, and, aim to increase to 95% across the 5 sets.
*If you don’t know your 4-RM Back Squat, establish that today instead of doing these sets
E.
Three sets of:
L-Sit x 20 seconds
Chin Ups x 10 reps
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Warm-Up
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 Snatch, 3 Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Tall Snatch x 3 reps
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Tall Clean x 2 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch Lift-Off + Snatch
*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 1 rep @ 80% of 1-RM Snatch
*Set 4 = 1 rep @ 84% of 1-RM Snatch
*Set 5 = 1 rep @ 87% of 1-RM Snatch
*Set 6 = 1 rep @ 90% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 93% of 1-RM Snatch
*Sets 9-10 = 2 reps @ 80-85% of 1-RM Snatch
C.
In 22 minutes, build to a heavy single for the day in this complex:
(3 Cleans + 2 Front Squats + 1 Jerk) x 1 rep
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Reverse Lunges x 5 reps each leg
Reverse Bicep Curls x 12 reps
E.
One Set Tabata of: 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
Saturday (Session Five)
Warm-Up
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):
Hang Power Clean x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-7 = @ 80% of 1-RM Power Clean
B.
Five sets of:
(Clean Lift Off
+ Clean Pull) x 2 reps @ 105% of 1-RM Clean
Rest as needed
C.
Six sets of:
Front Squat with a 3 second pause in bottom x 3 reps
Rest as needed
*Start at 50% of your 1-RM Front Squat and build up to a heavy set of 3 across the 6 sets.
D.
Three sets of:
Romanian Deadlift x 6 reps
Pull-Ups with a 3 second lowering phase x 6 reps
Rest as needed