Monday (Session One)
Suggested Warm-Up:
2 Rounds: 10cal Bike, 3 Inchworm Pushups, 3 Box Jumps
2 Rounds: 10cal Row, 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Muscle Snatch, 3 Power Snatch
5 Slow Pull Snatch
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 2 reps @ 65-70% of 1-RM Snatch
C.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Clean x 2 reps @ 60-65% of 1-RM Power Clean
D.
Every minute, on the minute, for 8 minutes (8 sets)
Back Squat with a 5 second lowering phase
x 1 rep @ 65-75% of 1-RM Back Squat
E.
Every 2 minutes, for 8 minutes (4 sets):
Pull-Ups x 3 reps
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 Hang Power Snatch, 8 Strict Press
4 Hang Power Snatch, 8 Push Press
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-2 = @ 60% of 1-RM Power Snatch
*Sets 3-4 = @ 65% of 1-RM Power Snatch
*Sets 5-6 = @ 70% of 1-RM Power Snatch
B.
Five sets of:
Clean Pull with a 3 second pause at knee x 2 reps @ 110% of 1-RM Clean
Rest as needed between sets
C.
Five sets of:
Deadlift with a 6 second upward phase x 3 reps @ 50-60% of 1-RM Deadlift
Rest as needed between sets
D.
Four sets of
Push Press x 10 reps
Rest as needed
Start at 55% of your 1-RM Push Press. Work up in weight across the 4 sets.
E.
Every 3 minutes, for 12 minutes (4 sets):
Barbell Lunges x 5 reps each leg
Aim for 2 heavy working sets.
Wednesday (Session Three)
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.
Four sets of:
Press in Split Jerk Position x 5 reps
Rest as needed
B.
Every 90 seconds, for 9 minutes (6 sets):
Low Hang Clean + Jerk + Clean x 1 rep @ 60-70% of 1-RM Clean
C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 3 second pause at bottom x 3 reps @ 65% of 1-RM Front Squat
D.
Four sets of:
Romanian Deadlift x 6 reps
Rest as needed between sets
E.
Three sets of:
Single-Arm DB Row x 8 reps
Weighted Plank x 45 seconds
Rest 60 seconds
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
4 Rounds: 8 Air Squats, 6 Box Jumps, 4 Burpees, 2 Pull-Ups
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Power Snatch
5 Muscle Clean
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 7 minutes (7 sets):
No Contact Snatch x 1 rep @ 50-60% of 1-RM Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Clean + Hang Clean x 1 rep @ 65-75% of 1-RM Clean
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 4 second pause at bottom x 3 reps @ 50-65% of 1-RM Back Squat
D.
Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds
You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!
E.
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
Saturday (Session Five)
Suggested Warm-Up:
2 Rounds:
30 seconds Bike or Row
30 seconds Sit-Ups
30 seconds KB Goblet Squats
5 Muscle Clean & Press
5 Muscle Snatch
5 No Feet No Contact Power Snatch
5 Power Clean & Power Jerks
A.
Every minute, on the minute, for 7 minutes (7 sets):
No Feet No Contact Power Snatch x 2 reps @ 50-65% of 1-RM Power Snatch
B.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 75%
C.
Every 90 seconds, for 12 minutes (8 sets):
Front Squat x 3 reps @ 70%
D.
Five sets of:
Bench Press
*Sets 1-2 = 8 reps @ 60-70%
*Sets 3-4 = 4 reps @ 80-90%
*Set 5 = MAX reps @ 80%
Rest as needed
E.
Four sets of:
Pull-Ups x 6 reps
Stationary Dips x 6 reps
(Add weight if possible)
Rest as needed