Monday (Session One)
Suggested Warm-Up:
Two Rounds for quality:
4 Burpee Box Jump Overs
8 Pushups
12 Walking Lunges
Followed by…
5 Snatch Deadlift, 5 Muscle Snatch
5 Snatch High Pull, 5 Power Snatch
5 Hang Snatch
A.
Every minute, on the minute, for 5 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75-78% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 83-87% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean
*Sets 1-2 = 3 reps @ 75% of 1-RM Power Clean
*Sets 3-4 = 2 reps @ 85% of 1-RM Power Clean
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-2 = 4 reps @ 80%
*Sets 3-4 = 3-4 reps @ 85%
*Set 5 = MAX repetitions at 90%
*Note: Set 5 – Load up 90% and perform as many reps as possible! Aim to beat your score from 5 weeks ago.
E.
Every 2:30, for 10 minutes (4 sets):
Pull-Ups x 5 reps
GHD Sit Up Hold x 15-30 seconds
Tuesday (Session Two)
Suggested 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 16 minutes (8 sets):
Power Snatch
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Snatch.
B.
Five sets of:
Snatch Panda Pull x 3 reps @ 95% of your 1-RM Snatch
Rest as needed between sets
C.
In 20 minutes, establish a 1-RM Deadlift
D.
Five sets of:
Push Press
*Sets 1-2 = 7 reps @ 65-75%
*Sets 3-5 = 4 reps @ 75-85%
Rest as needed
Start at the lower % for these sets and aim to work up to the higher % across the sets.
E.
Every 3 minutes, for 9 minutes (3 sets):
Front Rack Barbell Step-Up x 5 reps each leg
(Leg should be at parallel when stepping up. Aim for 2 heavy working sets)
Wednesday (Session Three)
Suggested Warm-Up:
One Round for quality:
10 Bulgarian Split Squats
50ft Single Arm DB Overhead Walking Lunge
10 Jumping Air Squats
10 Snatch Deadlifts
5 Hang Power Clean
5 Jerks
5 Muscle Snatch
5 Power Snatch
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk x 1 rep
*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk
C.
Seven sets of:
Front Squat
*Sets 1-2 = 4 reps @ 75%
*Set 3 = 3 reps @ 80%
*Set 4 = 3 reps @ 85%
*Set 5 = 2 reps @ 90%
*Sets 6-7 = 1 rep @ 92-96%
Rest as needed between sets.
D.
Four sets of:
Good Mornings x 8 reps
Rest as needed between sets
E.
Every 2 minutes, for 8 minutes (4 sets):
Bent Over Row x 8 reps
Weighted Situps x 30 seconds
Thursday (Recovery Day)
Friday (Session One)
Suggested Warm-Up:
One Round for quality:
100ft Walking Lunge (use a light weight)
10 Burpees
10 Cossack Squats
10 Deadlifts
5 Muscle Snatch
5 Power Snatch
5 Muscle Cleans
5 Power Cleans, 5 Split Jerks
5 Cleans
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk x 2 reps
*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85-90%
C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 85-90%
D.
One set of:
Bearhug Sandbag Carry x 400 meters
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)
Suggested Warm-Up:
One Round:
45 second Plank
45 second Box Jumps at smooth pace
45 second Air Squats
5 Muscle Clean & Press
5 Muscle Snatch
5 Mid Hang Power Snatch
5 Power Clean & Power Jerks
A.
Every 90 seconds, for 9 minutes (6 sets):
Mid Hang Power Snatch x 1 rep @ 85-90%
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Power Clean + Power Jerk.
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 8 reps @ 60-75%
*Start at 60% and aim to work up across the sets.
D.
In 17 minutes, build to a 1-RM Bench Press
E.
Four sets of:
Pull-Ups x 6 reps
Rest 30 seconds
Stationary Dips x 6 reps
(Add weight if possible)
Rest as needed