Monday (Session One)
Suggested Warm-Up:
3 Rounds: 8 Cossack Squats + 8 Pushups + 8 Reverse 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 Cleans, 5 Jerks
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps
Keep this light & use it as a warmup.
B.
In 18 minutes, establish a 1-RM Clean
C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
D.
Five sets of:
Back Squat x 6 reps @ 71-81% (Try to do 5-10lbs more for each set than 2wks ago)
Rest 30 seconds
Wide Grip Pullups x 10 reps
Rest as needed
*Start your sets at 71% and aim to work up to 81% across the sets if 71% feels easy.
E.
Three sets of:
Single Arm DB Row with a 1 second pause at top x 6 reps each arm
Ab Rollouts x 10 reps
Rest as needed
Tuesday (Session Two)
Suggested Warm-Up:
2 Rounds: 5 Box Jumps + 5 Pushups + 5 Broad Jumps + 5 Pull-Ups
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Power Snatch
4 Hang Power Cleans
*Every new line means take a short break before moving to the next movements
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 1 rep
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80-85% of 1-RM Power Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Clean x 2 reps
*Sets 1-3 = @ 80% of 1-RM Power Clean
*Sets 4-6 = @ 85% of 1-RM Power Clean
C.
Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 4 reps @ 90-95% of your 5-RM weight
*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.
D.
Three sets of:
Deadlift x 10 reps
Rest as needed
*Start at 63% of your 1-RM Deadlift weight and add weight each set. Try to go a little heavier than last week for each set.
E.
Three sets of:
Dips x 10 reps
Pushups x 30 seconds
V-Ups x 30 seconds
Rest 60 seconds
Wednesday (Session Three)
Suggested Warm-Up:
2 Rounds: 5 Pushups + 5 Goblet Squats + 5 1-Arm DB Row + 5 Cossack Squats
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep
Do not go above 60% of your 1-RM Snatch.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch x 2 reps
*Set 1 = 2 reps @ 60%
*Set 2 = 2 reps @ 65%
*Set 3 = 2 reps @ 70%
*Set 4 = 2 reps @ 75%
*Set 5 = 2 reps @ 80%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 90%
*Sets 8-9 = 2 reps @ 90%+
The goal today is to find a 2-RM Snatch. Limit yourself to 2 misses
C.
Four sets of:
Front Squat x 6 reps
Rest as needed
*Start at 67% of your 1-RM Front Squat and add weight each set. Aim to start 5-10lbs heavier than you did last week.
D.
Two sets of:
Inverted Grip Bent Over Row with a 2 second pause at top x 8 reps
Banded March x 3 minutes
Rest as needed
Thursday (Recovery Day)
Friday (Session Four)
Suggested Warm-Up:
One Round: 20 Cal row + 20 pushups + 20 Step-Ups to Box
With empty bar:
10 Deadlift, 10 Press, 10 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 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Set 1 = 3 reps @ 68%
*Set 2 = 2 reps @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 3 reps @ 73%
*Set 5 = 2 reps @ 83%
*Set 6 = 1 rep @ 88%
C.
Every 2:30, for 12:30 (5 sets):
(Clean + Front Squat + Jerk) x 2 reps
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk
D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Step-Ups to Parallel Box x 6 reps each leg
Aim for 2 heavy working sets.
E.
Three sets of:
Single-Arm DB Overhead Press x 10 reps each arm
Hip Extension x 10 reps
Ab Mat Sit-Ups x 60 seconds
Rest as needed
Place a barbell on your back for the hip extension if possible.
Saturday (Session Five)
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 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep @ 100% of your 3-RM Muscle Snatch
B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Power Jerk x 1 rep
*Sets 1-2 = @ 83% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = @ 88% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = @ 92-95% of 1-RM Power Clean & Power Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull with a 3 second pause at knee x 2 reps @ 105% of 1-RM Clean
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat with a 3 second lowering phase x 5 reps @ 68-73%
*This is not meant to be maximal. Focus on speed!
D.
Three sets of:
Romanian Deadlift x 12 reps
Pull-Ups x 12 reps
Banded Bent Over Seasaw Rows x 12 reps each arm
Rest as needed